I don’t know about you, but I’m feeling a little meh. I’ve fallen out of the habit of sketching (again), Tank’s issues have wreaked havoc with my schedule, and I’ve drifted away from my goals. I need a way to regain my enthusiasm and motivation. Just in time for September’s new beginning, last week I happened upon blog posts from two different people who in their own ways extolled the virtue of tracking. The first was Laurie Perry (of Crazy Aunt Purl—now Crazy Tourist—fame) whose cute little stickers and printable charts caught my fancy. The second was this thoughtful post from Raptitude, which is worth a read in its entirety. (Go ahead and read it, I’ll wait here.)

I believe in the power of tracking, and have used it at various times to make changes in my habits. I’ve tracked money in/money out, what I eat, my workouts, and for one week every quarter I keep a time log of what I do all day.  Tracking is great for maintaining habits or making changes. Remember the Jerry Seinfeld Method for establishing a habit? It relies on tracking. 

I like the practice of tracking because it gently helps me to become aware of what I’m doing. I often live in my head, distracted, daydreaming, decidedly not present. I’m forever thinking of what’s next rather than paying attention to what’s now. At the end of a busy day, I’m left wondering what I did—and why I didn’t do what I said was important to me.

If you want to give this a shot, too, some things you could track include:

You can, of course, take tracking to an extreme, as I’ve done in the past. But if you keep it simple and don’t try to track too many things at once, you should be golden.

This is where you can make it as simple or as complicated as you like. Hint: simple is usually better. You could create a spreadsheet, make a chart you color in or fill with stickers, cross off the date on the calendar. If you want to track your time, this is my favorite time-tracking log.

So I’m dusting off my workout tracker, and I’m going to print out one of Laurie Perry’s charts to keep track of three areas that are important to me: sketching, exercise, and writing. I’ll get to other areas of importance soon, but right now this is all I feel I can handle, what with everything else going on*.

Have you tried tracking? How did it work for you? What would you like to track now? Please share in the comments!

—Danny Gregory, Shut Your Monkey

Acoustic guitar music plays low in the background. The ceiling fan spins, the coffee is hot, the paper and pen just right…on a good day, this is how I set the mood when I write. My office walls are painted a certain color, the window blinds are always open during the day, there are shelves filled with books, a glider rocker. I’ve done everything in my power to make this room a happy place.

To energize, calm, inspire, comfort—whatever the emotion we want to feel, there likely is a way to nudge ourselves in that direction by manipulating our surroundings. Whether it’s the music we listen to or the motivational quotes we tack up on our refrigerator, we create the atmosphere in which our moods grow. As Sam Gosling, author of Snoop: What Your Stuff Says About You, wrote, “Much of the stuff we gather about us and the environments we create are there not to send messages about our identities but specifically to manage our emotions and thoughts.” 

Here are three simple environmental factors that can boost—or lower—your mood:

I don’t aspire to Marie Kondo levels of organization, but it does make me feel lighter and happier when I look around at tidy surroundings. I like knowing that if I open the hall closet door, nothing will fall on my head. I’m in an ongoing battle with paper in my office, and books everywhere else, but I make an effort to keep my kitchen cleaned up and I make the bed most days because it makes me happy to see it like that.

I’m also prone to taking on a cleaning or organizing project when I’m frustrated or blocked in my creative pursuits. Some would say I’m avoiding my work, but I choose to think of it as a way to distract the inner critic long enough to sneak some ideas by her. Making progress in one area (a cleaned out hall closet) often leads to progress in another (a completed blog post). 

(Just don’t look in my office right now—eesh!)

The presence or lack of light, especially natural light, makes a huge difference to me. If we have a run of a few days with no sunshine, I feel my mood lowering just like the clouds. Light is essential to the human body, helping to regulate hormones that affect mood and sleep. You’ll almost always find “step outside” on lists of ways to feel happier, and getting some natural light is one of the reasons that’s so effective.  

Essential Oils are Having a Moment. Everywhere you turn, they’re touted as the cure for some malady. So far, my main use for them has been scent. I diffuse oils in the bedroom, kitchen, and my car. I like when things smell good! It’s a bonus when those scents have beneficial effects on my mood, which some research suggests that they do.

According to Christopher Alexander in The Timeless Way of Building: “There is a myth, sometimes widespread, that a person need only do inner work…that a man is entirely responsible for his own problems; and that to cure himself, he need only change himself…The fact it, a person is so formed by his surroundings, that his state of harmony depends entirely on his harmony with his surroundings.” To be truly happy, we still need to do the inner work, but we can support that work with simple pleasures that make our surroundings more to our taste. So if you find yourself battling sadness, fear, anxiety, stress or other negatively-charged emotions (and who doesn’t?), take a look at your surroundings. Maybe there’s something you can change that will help you feel better.

I climbed the roll of hay to watch the heron

in the pond. He waded a few steps out,

then back, thrusting his beak under water,

pulling it up empty, but only once.

Later I walked the roads for miles, certain

he’d be there when I returned. How is it for him,

day after day, his brittle legs rising

from warm green scum, his graceful neck curled,

damp in the bright heat? It’s a dull world.

Every day, the same roads, the sky,

the dust, the barn caving into itself,

the tin roof twisted and scattered in the yard.

Again, the bank covered with oxeye daisy

that turns to spiderwort, to chicory,

and at last to goldenrod. Each year, the birds—

thick in the air and darting in wild numbers—

grow quiet, the grasses thin, the light leaves

earlier each day. The heron stood

stone-still on my spot when I returned.

And then, his wings burst open, lifting the steel-

blue rhythm of his body into flight.

I touched the warm hay. Hoping for a trace

of his wild smell, I cupped my hands over

my face: nothing but the heat of fields

and skin. It wasn’t long before the world

began to breathe the beat of ordinary hours,

stretching out again beneath the sky.

American Life in Poetry is made possible by The Poetry Foundation (www.poetryfoundation.org), publisher of Poetry magazine. It is also supported by the Department of English at the University of Nebraska, Lincoln. Poem copyright ©2006 by Tara Bray, and reprinted from her most recent book of poems, “Mistaken for Song,” Persea Books, Inc., 2009, by permission of the publisher. Introduction copyright © 2010 by The Poetry Foundation. The introduction’s author, Ted Kooser, served as United States Poet Laureate Consultant in Poetry to the Library of Congress from 2004-2006. We do not accept unsolicited manuscripts.