Tracking adherence, not streaks
I have another app story to share, this time involving the spell checking and word counting app, Grammarly.
Basically, it keeps a record of how many words you write (a lot), corrections it makes (more than a lot) and so on.
Every week I receive an email report to review the previous seven days and to my pleasure, it includes a streak.
Currently, I am 39 weeks into writing 15K+ words per week, which often puts me in the top 10% of users.
The problem is that in two weeks I will be on holiday for seven days, where I won’t be writing any emails, articles or anything like that.
This means my streak will end before I could even make it to 50!
I only realised a couple of weeks ago, when the ego-hitting weekly report was in my inbox and I calculated the weeks until I’m away.
Unlike the Headspace experience of 2017, I want this streak to reset and start again because this financial year I have changed to goal to ensure it doesn’t reach a streak of more than 12 weeks, to ensure I am taking a break every three months.
These breaks will allow me to step back and take a break, or be more strategic than creative.
The same can be done with training programs, particularly for intermediate-level trainees.
Taking a break - we call it a ‘deload week’ - allows your body to recover from the recent training block and mentally freshen up before the next phase of training.
This helps keep the training novel and intensity high in the gym, ensuring energy expenditure and fitness continue to be maintained.
When you are about to start a training program, a deload week is the last thing you are thinking about.
But when you get into the program it becomes appealing.
It’s important to plan out the deload week in advance, so it’s a part of your program not just a rest week you popped in there when things were getting tough.
It can be a timeframe (ie. between weeks 8-12) or a set week that you know you won’t be able to train during those seven days.