Getting Started with Behavior Insights
Learn how to track and understand your behavior patterns in just a few minutes.
What is ABC Analysis?
Behavior Insights uses Applied Behavior Analysis (ABA) to help you understand the connections between events, behaviors, and outcomes.
Antecedent
What happened before? The trigger or event that sets things in motion.
Behavior
What did you do? The specific, observable action you performed.
Consequence
What happened after? The result or outcome of the behavior.
Example in Action
Antecedent
It's 11 PM and you have a big presentation at work tomorrow. You're feeling stressed.
Behavior
You go for a 15-minute walk around your neighborhood to clear your mind.
Consequence
You feel calmer, more focused, and ready to get a good night's sleep before your presentation.
By logging this ABC sequence, you discover that walking helps you manage pre-event stress. You can use this insight to improve your routine.
How to Get Started
Create Your First Behavior
Pick something you want to understand better. It could be a habit, a challenge, or something you want to improve.
Log Your ABC Entries
Each time the behavior happens, quickly log what came before (A), what you did (B), and what happened after (C).
Discover Patterns
After a few entries, you'll start to see patterns—what triggers your behavior and what outcomes follow.
Make Meaningful Changes
Use your insights to adjust your environment or routine, and watch how your behaviors shift.
Suggested Behaviors
Not sure where to start? Here are some common behaviors that people track:
🏃 Health & Wellness
- • Going to bed by 11 PM
- • 30 minutes of exercise
- • Drinking 8 glasses of water
- • Meditating for 10 minutes
- • Weighing yourself
💼 Work & Productivity
- • Deep work sessions (2+ hours)
- • Code reviews
- • Team meetings
- • Time spent on email
- • Breaking for lunch
🎵 Skills & Hobbies
- • Playing an instrument
- • Reading a book
- • Writing
- • Learning a language
- • Creative practice
🤝 Social & Personal
- • Calling a friend
- • Spending time with family
- • Date night
- • Helping someone
- • Journaling
Frequently Asked Questions
Do I need to be perfect at logging? ▼
No. The goal is to capture patterns, not perfection. Even a few entries can reveal valuable insights. Start simple and build from there.
How long should I log before I see patterns? ▼
It depends on the behavior. Most people start seeing meaningful patterns after 5–10 entries. Be patient and consistent.
Can I track multiple behaviors at once? ▼
Yes. You can track as many behaviors as you like. Start with one or two to build a habit, then add more as you get comfortable.
Is my data private? ▼
Yes. Your data is private and secure. Only you can see your entries. Read our Privacy Policy for more details.
What if I'm struggling to see patterns? ▼
Try being more specific in your descriptions. Also, consider tracking behaviors that are easier to observe. As you log more entries, patterns naturally emerge.
Ready to go deeper?
Tags, Compare & Contrast, Pattern Observations, Goals, and more.
Ready to Begin?
Your journey to understanding yourself starts with one entry.
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