All of us know how challenging it can be to manage everything you need to get done in a day.
Staying focused, organized, and on task is often a struggle in a world full of distractions.
However, there are ways to help yourself cope with these challenges.
One essential skill is self-monitoring: the ability to observe and evaluate your own behavior.
In this blog post, we will share ten-minute tips to boost self-monitoring skills and enable you to take control.
Click here to jump to the TL;DR summary.
What is Self-Monitoring?
What is self-monitoring?
Simply put, it’s the act of paying attention to your own thoughts, actions, and behaviors. This can be done in a variety of ways, from tracking your mood to keeping a detailed schedule of your activities.
For neurodivergent individuals, self-monitoring can be especially helpful because it provides a way to stay organized and focused. By tracking your behavior, you can better understand your strengths and weaknesses and make necessary adjustments to improve your productivity.
The Benefits of Self-Monitoring
One of the main benefits of self-monitoring is that it helps you stay on track. By keeping a record of your daily activities, you can see where your time is going and identify areas where you might be wasting time.
For instance, if you notice that you’re spending too much time scrolling through social media, you can consciously limit your screen time and focus on more productive activities. This kind of self-awareness is key for neurodivergence.
Another benefit of self-monitoring is that it can help you establish healthy habits. By tracking things like your exercise, sleep, and eating habits, you can see where you might be falling short and make changes to improve your overall health. Self-monitoring is important here because it will let you take notice of the small changes and how you feel before you fall off track.
This is especially important for those of us with ADHD, since we may struggle with impulsivity and have difficulty following through on long-term goals. By setting small, achievable goals and tracking your progress, you can build momentum and establish healthy habits that will benefit you over time.
Implementing self-monitoring into your daily routine doesn’t have to be complicated.
Below, we’ll give you a few simple strategies you can incorporate into your routine in just 10 minutes or less.
How Can I Improve My Self-Monitoring Skills?
1. Buy a Planner
If you struggle with staying organized, using a planner can be an effective way to keep track of your tasks and deadlines.
Invest in a planner that works for you, whether it’s a traditional paper planner or a digital one. Take ten minutes each day to review your to-do list and plan out your tasks for the next day.
2. Start Writing in a Journal
Writing down your thoughts and emotions can help you identify areas where you might be struggling. Keeping a journal is also a great way to track your progress and celebrate your achievements.
Try setting aside ten minutes each day to write about your day, your mood, and your goals. Over time, you will build a record of your progress and gain insight into your behavior.
3. Set a Timer for Different Tasks
Breaking down big tasks into smaller chunks can help you stay on track. Use a timer to keep yourself accountable and to monitor the time you spend on different tasks.
For example, if you are working on a research paper, set a timer for fifteen minutes to brainstorm your ideas, and another timer for thirty minutes to focus on writing your introduction. Once the timer goes off, move on to the next task. This method can help you maintain focus and prevent procrastination.
4. Set A Goal
Setting goals and tracking your progress can be a powerful motivator. Set achievable goals for yourself, whether it’s completing a project, mastering a skill, or reaching a personal milestone. Take ten minutes each week to review your progress and adjust your goals if necessary.
For practice with goal setting, check out our free .pdf downloadable SMART Goal Setting exercise. It’s from The Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout) and features practical strategies for effective goal setting.
5. Try the 50/10 Rule
Try setting a timer for 50 minutes of work and 10 minutes of rest. The 50/10 rule helps you stay focused and present during work while giving you a short break to recharge. This practice will help you monitor your progress and stay on track.
6. Make a 10-Minute Gratitude List
One of the best ways to improve your self-monitoring skills is to start by focusing on the positive. Set aside 10 minutes each day to write down three things that you feel grateful for. It could be anything from having a good friend to admiring the beautiful weather outside. This simple exercise can help shift your focus from negative to positive, and help you feel more in control of your emotions.
7. Take a Cat Nap
Sometimes, we need a break from our busy lives to recharge and refresh. A quick power nap can be an effective way to clear your mind and boost your self-monitoring skills.
Block out 10 minutes to rest and reset during the day. You’ll be amazed at how much more productive and focused you feel afterward.
8. Go Outside
Getting outside and taking a walk can help refresh your mind and boost your self-awareness.
Set aside 10 minutes for a quick walk around the block or spend some time in nature. The fresh air and sunshine will help you stay focused and energized, allowing you to monitor your thoughts and feelings effectively.
9. Try Check-In, Check-Out
The Check-In, Check-Out strategy can be immensely helpful when it comes to boosting your self-monitoring skills.
Take 10 minutes to check in with yourself and assess how you’re feeling, what you’re doing, and what you need to do next. At the end of the day, take 10 minutes to check out, review your accomplishments and reflect on areas that could use improvement. This practice will help you stay in tune with your goals and progress.
10. Keep a Thought Pad With You
It can be hard to remember everything you need to do throughout the day. Keeping a thought pad with you can help you keep track of your thoughts, ideas, and appointments.
You can write down anything that comes to mind, whether it is a task you need to complete, an idea you want to explore, or a phone number you don’t want to forget.
11. Use the Pomodoro Technique
The Pomodoro Technique is a time management method that can help you stay focused and productive. You break your workday into 25-minute intervals and take a 5-minute break after each interval. This technique helps you stay on task and manage your time effectively.
11. Set an Intentions List
Each morning, take 10 minutes to jot down what you want to achieve and how you’ll go about it. This practice will help you stay focused and accountable, allowing you to monitor your progress towards your goals. When you’re done with your list, put it somewhere visible to serve as a daily reminder.
12. Stop Every 10 Minutes to Ask Yourself a Question
Take a few seconds to assess your progress and ask yourself if you are completing the task correctly, if you are on schedule, and if you need to make any adjustments. This 10-minute rule helps you stay focused and make adjustments when needed, leading to better productivity.
For example, if you’re working on an essay, you might set a timer for every 10 minutes to ask yourself questions like, “does this sentence look right? Can I write this in another way?”
Note that this strategy may not work as well for people who find themselves easily distracted. In some cases, it may be best to wait until the job is done, and then to go back in and review the work for 10 minutes. Take some time to experiment and find the timing that works best for you!
13. Try an App
There are a plethora of apps and tools available that can help you stay on top of your self-monitoring skills.
For example, a smartwatch or a fitness tracker can help you monitor your daily activity level and sleep patterns. Apps like MyFitnessPal and Daylio can help you track your diet and mood levels respectively. These tools can be integrated into your daily routine to help keep you on track.
14. Give Yourself Some Reinforcement
Positive reinforcement is a great way to motivate yourself and build good habits. Set up rewards for yourself every time you complete a task or goal. It could be as simple as taking a break from your work or treating yourself to something nice.
TL;DR : Boosting Self-Monitoring
By incorporating short, 10-minute strategies into your daily routine, you’ll be able to boost your self-monitoring skills and stay on top of your goals.
Good self-awareness is key to successful self-monitoring, but it doesn’t happen overnight. It takes time and practice to master.
Give yourself grace and patience as you work towards building these skills, and you’ll be well on your way to a brighter – and more productive – future.
Further Reading
- Rachel L. Loftin et al: Using Self-Monitoring Strategies to Address Behavior and Academic Issues
- UNC Learning Center: Optimizing Attention: Self-Monitoring Strategies
- Amy Sippl: Self-Monitoring: Long-Term Strategies & Supports
- Amy Sippl: Executive Functioning 101: All About Self-Monitoring