ProcrastiGauge Answers

Answers › Productivity research

Does tracking your progress help you reach your goals?

Short answer: Yes, on average. A meta-analysis of 138 randomised studies with nearly 20,000 participants found that prompting people to monitor their progress increased how often they monitored and also improved goal attainment, a moderate effect (d = 0.40). The effect was larger when progress was physically recorded or reported to someone else.[1]

By Seth Richardson, Founder of ProcrastiGauge · Last reviewed 11 October 2026 · Based on published research (sources below)

Key facts

  • Evidence: 138 randomised studies, 19,951 participants
  • Effect on goal attainment: d = 0.40, a moderate effect
  • Stronger when progress is physically recorded or reported

The details

The researchers pooled experiments in which people were randomly assigned to a progress-monitoring intervention or to a control condition. Monitoring more often explained why the interventions worked.

In practice this means writing it down beats keeping score in your head, and checking in regularly beats checking in rarely.

Limits of the evidence. Most of the studies involved health goals such as physical activity or weight loss. The finding about publicly reporting progress rests on only a few studies and should be treated as tentative.
How ProcrastiGauge helps. A ProcrastiGauge check-in is a quick way to record your day in writing every day and see how it changes over time. Try ProcrastiGauge free for 7 days.

Try ProcrastiGauge free for 7 days

A one-minute check-in every night: a score out of 100, what lifted or held back your day, one specific change for tomorrow and a streak that keeps you consistent. Android and web, in English and Spanish.

Try ProcrastiGauge: 7-day free trial

7-day free trial, then $4.99 a month or $34.99 a year unless you cancel before it ends. Cancel any time.

Related questions

Sources

  1. Harkin, B., Webb, T. L., Chang, B. P. I., Prestwich, A., Conner, M., Kellar, I., Benn, Y., & Sheeran, P. (2016). Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 142(2), 198-229. https://eprints.whiterose.ac.uk/id/eprint/91437/Meta-analysis of 138 randomised studies (19,951 participants).