Check-in
The same short page at every return, so change is visible by flipping back.
Variants
- default
- Add one line of gratitude
Data fields
The fields a spec's page can set for this component (see switchback show check-in --json):
rowsscale
Grounding
Helps: when you want to see change over weeks: the same rows written each week are progress monitoring, which gives a small lift to goal attainment, and they keep a baseline your memory would otherwise rewrite; the free-write adds at most a small lift
Backfires: when the rows turn into scores to hit, since rewards tied to a monitored target undermine interest, when the free-write stirs up distress (emotional writing raises it in the short term), or when the ritual becomes a chore and is dropped
- BMonitoring progress towards a goal increases goal attainment, and more so when the progress is physically recorded.Harkin et al. (2016), Michie et al. (2009), Burke, Wang & Sevick (2011)
- CPeople recall their earlier attitudes, feelings or confidence as closer to their present state than they were, or as fitting their theory of how they must have changed. A written baseline is therefore needed to see real change.Wolfe & Williams (2018), Ross (1989)
- BWriting about emotional experiences produces small improvements in wellbeing and health outcomes compared with neutral writing.Frattaroli (2006), Smyth (1998)
- BLeaving a visible cue of where you were and what comes next at the point of interruption reduces the time and errors involved in resuming a task.Hodgetts & Jones (2006), Monk, Trafton & Boehm-Davis (2008), Altmann & Trafton (2002)