What is self-monitoring and why is it effective in behavior change?

• A. Self-monitoring is telling others about your goals; increases social pressure only.
• B. Self-monitoring is tracking behaviors and progress; it increases awareness, accountability, and motivation to maintain change.
• C. Self-monitoring reduces accountability.
• D. Self-monitoring is only for researchers.

Answer: (B)

Self-monitoring means observing and recording your own behaviors, actions, and sometimes thoughts or feelings as you work toward a change. This makes your behavior concrete rather than vague, so you can spot patterns, triggers, and how often you’re actually reaching your goals. The data you collect increases awareness and creates accountability to yourself, which strengthens motivation to maintain or adjust your efforts. Seeing progress or noticing where slips happen provides clear feedback, helping you adjust strategies, stay on track, and build confidence in your ability to change. While telling others about your goals might add social pressure, self-monitoring focuses on the ongoing, personal tracking that drives sustained change. It isn’t about reducing accountability, and it isn’t limited to researchers—anyone can use it to monitor progress and stay engaged with their goals.