Introducing the Rise Habit Tracker

Building healthier habits is a major part of our identity at Rise. In fact, it’s one of the three core principles in our mission statement, alongside building strength and improving movement quality.

But it shouldn't feel like a solo guessing game. While our coaches have these lifestyle conversations about topics such as nutrition, recovery, and prioritizing movement with members every day, we’ve never had an actual system to give us better insight and help with accountability in the 23 hours spent outside of the gym.

That’s why we decided to build our own habit tracker integrated directly into the Rise app–to help establish realistic, long-lasting improvements that actually move the needle in the right direction.

Why an in-house tracker is a better option

We will be the first to admit there are hundreds, maybe thousands of habit tracking apps you could download from the app store. Many of them come with all sorts of bells and whistles to help you stay consistent – journal entries, reminder notifications, calorie counters, etc.

The problem is they all lack one crucial component: human accountability. Our habit tracker connects your daily actions directly with our coaching staff. Instead of guessing what to work on, our staff will recommend habits tailored to your goals and what you currently need help with. We help you set realistic targets, monitor your actual progress, and provide support if things get off track.

How the tracker works

We designed this tool to be simple and easy to use:

Setting Habits: Our staff helps determine which habits to start with, aligning with the Rise Lifestyle Pyramid (read Chase’s blog post for more details).
No Partial Completion: You either completed your habit for the day, or you didn't. Unambiguous tracking gives us accurate data to help you succeed.
Daily vs. Weekly Tracking: Choose between daily habits (complete the habit every day) or weekly habits (complete the habit a set number of times per week).
Specific Targets: Tailor habits to exact measurements, such as drinking 100 ounces of water or walking for 30 minutes.

The power of habit progression

Trying to overhaul your entire life overnight is a fast track to burnout. We use habit progression – starting with just one or two high-impact habits. Once those actions become second nature, our coaches will help you add new habits on top of your existing momentum.

Aim for 80%, not perfection

Perfection is not required to build healthier habits. Our team works off an 80% consistency guideline. If you’re hitting your target habits more than 80% of the time, you’re on track and making real progress.

Use it however you need

This habit tracker is just another tool in the tool belt for you and our staff, and we plan to use it in the way that best serves your lifestyle:

Short-Term Focus: Track a new habit for a month or two until it becomes "sticky," then archive it and move on to the next habit.
Long-Term Anchor: Keep core habits active indefinitely if you thrive on visual stats or need the ongoing coach check-ins for accountability.

We recognize that all our members will utilize it in different ways – it’s one of the many great benefits of personal training.

How to get started

We have started testing the habit tracker internally with our coaches, and we plan to start setting up individual members over the coming weeks. The habits feature in the Rise app is intentionally not enabled by default, and a Rise coach will reach out to set up your first habits to start tracking soon.