If you're not the journaling type, goal tracking might seem like an unnecessary step. But writing down your progress while working toward a goal might actually help you stay on course. A review of studies from the American Psychological Association found that people who were prompted to monitor their process were more likely to reach their goal. Translation: Keeping a tally might mean the difference between wanting to stay hydrated this year and actually drinking more H2O. (Need some inspiration? Consider adding these fitness goals to your bucket list.)

Don't force it if goal tracking feels like a chore, though. "Goal tracking apps or journals are not essential to create habits," says BJ Fogg, Ph.D., founder and director of the Behavior Design Lab at Stanford and author of Tiny Habits. And not all trackers are created equal. "If whatever you're using to track helps you feel successful in creating the habit and making progress, then yes, it's a good idea," says Fogg. "Some tracking systems don't help motivate you as much as show you how much you're failing." Yep, choose the wrong goal progress tracker and it could actually hurt your efforts. (Related: The Best Running Apps to Help You Train for Your Next Race)

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