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Quick: How many hours did you sleep the night before your last productive day? what do you have for lunch Do you exercise or meditate at all when you wake up?
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We all have days where we feel more productive than others when our minds are focused, clear, productive and efficient. But if you can’t remember what things contributed to your big day, how can you recreate it?
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Your answer is in the data. Track what you eat, how long you sleep and exercise, and how productive you are each day, and you can understand what makes some days better.
We usually try to repair our health by occasionally patching it up (“get some sleep this weekend and I’ll be fine,” we say before a big meeting or exam). Don’t do them. Instead, use these apps and tools to get real data about your health and figure out how to reach your personal peak productivity every day of the year.
You don’t need to buy a shiny new pedometer, health tracker, or smartwatch. But that gadget means you’re unlikely to leave home without the easiest way to automatically start tracking your health for free: your phone.
Simple motion apps have been in the App Store for years, but starting with the iPhone 5S and Samsung Galaxy S5, new smartphones include motion trackers that track how much you move throughout the day. Just open the built-in Apple Health app on your iPhone, S Health on your LG phone, or Google Fit on any other MAS device. There you will have an overview of how far you have walked, how many stairs you have climbed and much more. Chances are they’ll already have information on how far you’ve walked, which will give you something to start with.
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Your phone can’t do everything, as built-in devices usually only track movements, while other phones also have a heart rate monitor. You can then manually track other data, such as your weight or calorie intake, or use other apps that integrate with Apple Health or Google Fit to track sleep patterns and more. And if you buy a smart one, it will log more of your health stats into your built-in health app, making it easy to keep track of everything.
If you’re serious about tracking everything or want to accurately count your steps, you’ll need dedicated health tools—but if you’re just getting started, your phone has built-in tools for that.
You need more than an app to keep track of all this. For something that tracks all three and costs less than $100, the FitBit Flex and Jaws UP are your best bets. They use a three-track approach: each of them connects a heavy sensor to a mobile app where you can see your status in detail.
The sensors record your heart rate and activity during the day, then monitor your sleep patterns at night. Their partner apps allow you to view your data, with detailed information on calories burned and hours slept in simple time-based graphs.
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The FitBit and Jaws mobile apps also offer meal tracking options so you can keep track of what you’re eating. You enter everything you eat and drink during the day, and then the application calculates how many calories and nutrients you consume. If you’re trying to lose or gain weight, you’ll also get a daily calorie goal.
An app-based food diary with all the time could be just what you need to adjust your diet. In a study by the University of Leeds, 93% of people who held it logged their meals, compared to just 53% of those who used pen and paper to mark their meals.
FitBit’s companion app and website offer blood pressure, allergy sensitivity, and step tracking that you won’t find on most other devices. But Jawbone has the upper hand in tracking sleep, breathing patterns, body temperature and skin reactions – and the app is a little easier to use.
If you don’t want to disable it just for health tracking, plus your phone’s built-in fitness app can do a lot of what a fitBit or smartwatch can do and more. Or, if you don’t want to build another device for yourself but want to track more than what your built-in health app offers, apps like MyFitnessPal or the meal photo app Misfit can be useful alternatives.
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Other fitness devices, Withing’s range of wearables (and accompanying apps) follow in the footsteps of traditional trackers, including scales and watches. Alternatively, Xiaomi’s Mi Band lets you track your fitness with a basic rubber band that costs around $15.
Despite the trend in yoga pants and treadmills, the average level of inactivity of Americans in 2015 was the highest since 2007, when over 30% of the population led a mostly sedentary lifestyle.
You think you don’t have time to exercise, but if you want to exercise faster, now is the time to act. According to the Mayo Clinic, adding exercise to your routine increases your productivity. Exercise helps us sleep better, improves our mood and memory, and increases our energy.
For more on how exercise affects the brain, this post is packed with information: What Happens to Our Brains When We Exercise and How It Makes Us Happier
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Already running? Your phone or FitBit can track distance, but their apps won’t keep you moving. Runkeeper will add a host of special tools like your story, set goals and more to the standard distance, along with social challenges to keep you motivated. I’ll also give you audio feedback on how far you’ve gone (and how fast).
Gyroscope Runner is another interesting option for runners that overlays a map of your run onto a photo you take while running (or perhaps resting after a run). Runkeeper and Strava (another running and cycling tracking app) so you can use all three at the same time.
If you use Runkeeper, you can automatically manage your activity log by connecting it to the integration tool. For example, you can track your runs in Google Sheets or save a training log in Google Calendar.
Both Strava and Runkeeper do a great job of tracking your activity (including how many calories you’ve burned and how far you’ve walked via GPS). However, for daily commutes, I use MapMyRide, an old but great app that connects to FitBit and provides the most reliable ride data I’ve experienced. MapMyRide also lets you share your rides on social media, includes challenges where you can compete for prizes with Under Armor and other partners, and even lets you track your meals.
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Do you need more courses and courses? Nike+ Fuel gives you a social network to track your progress and compete with friends, along with a guide to training routines. MapMyFitness apps offer special options for hiking, walking, and dog walking—all exercises you can do without thinking about them. The MapMy family of apps also has integration, so you can keep track of your exercise progress.
If you’re not ready for serious running or cycling, start with a little more movement. Like anything intrinsic, tracking your fitness and activity levels increases your chances of sticking to a new plan – once you start tracking some movement, you’ll be more motivated to take action. If you’re just starting out or need extra support, try the Human app: it tracks your movement throughout the day via your phone and gently encourages you to get at least 30 minutes of active time in every 24-hour hour.
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