Track the habit, not perfection 健康習慣點樣記？

三行就可以開始

健康習慣點樣記？今日提供一張簡單記錄表，三個欄位就夠開始：原本計劃、實際做到、遇到乜阻礙。你可以用紙，亦可以用手機備忘錄。

「原本計劃」寫清楚一件事同時間。例如「午餐後，記低今日餐碟有啲乜」。呢個係示範，唔係創辦人嘅實際紀錄，亦唔係要求你照跟嘅健康處方。

「實際做到」可以寫完成、做咗一部分，或者未做。唔記得就寫唔記得；冇記錄唔代表一定冇做。唔使為咗張表好睇而補一個剔。

「遇到乜阻礙」只需寫具體情況，例如臨時改咗時間、工具唔喺手邊，或者安排本身太多。然後問自己：下次保留原定安排，定改細一點？

今日先揀一件想記低嘅事，用下面三行開始。呢張係 Project 46 自製整理工具，未經臨床驗證，唔用嚟評分健康、診斷疾病或者保證建立習慣。你想記低邊一件事？

Start with three lines

How do you keep a record of a health-related habit? Today’s template has three fields: what you planned, what actually happened, and what got in the way. Paper or a phone note will do.

Under “Planned,” write one action and a time. For example: “After lunch, note what was on my plate.” This is an illustration, not the founder’s actual record or a health prescription you need to follow.

Under “What happened,” write done, partly done or not done. If you cannot remember, say so. A missing entry does not prove you skipped the action. There is no need to add a tick just to make the page look good.

Under “What got in the way,” note the situation: a changed schedule, something you needed being unavailable, or too much in the original plan. Then decide whether to keep the plan or make it smaller next time.

Choose one thing you want to record and try the three lines below. This is an original Project 46 organising tool, not a clinically validated assessment, health score or guarantee of habit formation. What would you like to record?

Blank template / 空白範本

原本計劃 / Planned: ____________________

實際做到 / What happened: ______________

遇到乜阻礙 / What got in the way: _________

Editorial note / 編輯註

Original Project 46 organising template; not clinically validated. / Project 46 原創整理範本，未經臨床驗證。

Reviewed: 1 November 2026