For many endurance athletes, data is everything. The ability to track steps, pace, and sleep through smart devices is convenient and appealing.Investigation result Pew Research Center Approximately 1 in 5 U.S. adults regularly wears a smartwatch or fitness tracker. However, this continuous monitoring can also be problematic.
When do I have problems with my fitness tracker?
“Tracking devices can reinforce negative behaviors by promoting obsessive-compulsive tendencies, leading to anxiety and disrupted eating patterns.” Hayley Perlas, Sports and Performance Psychologist. “Perfectionists, people with a history of eating disorders, and people who are prone to excessive exercise should be careful about using tracking devices, as they can amplify existing problems,” she says. They can become obsessed with things, which can come at the expense of their overall well-being, he added.
They say the problem can extend beyond themselves and affect relationships and work performance. jessica matthews Associate Professor of Integrative Wellness at Point Loma Nazarene University and Director of Health and Wellness Coaching at UC San Diego Health.Research published in feeding behavior In 2017, researchers discovered that calorie and fitness tracking devices are associated with traits synonymous with eating disorders.
Additionally, a 2023 study found that Medical Internet Research Journal, participants whose step counts were lower due to unconscious manipulation of their Apple Watch at the end of the day were more likely to exhibit unhealthy behaviors such as lower self-esteem and higher blood pressure. This is compared to participants whose step counts were accurate and unaffected.
A 2019 study found that just not being able to put on a device can cause frustration and anxiety, whether it’s not charging or being misplaced. BMC Psychology. according to Wendy TroxellNot meeting your tracking goals can make your stress worse, says the board-certified clinical psychologist and certified behavioral sleep medicine specialist. Take sleep, for example.Troxell says athletes can suffer from the following symptoms: orthosomnia, a commitment to pursuing optimal sleep based on sleep tracker data. But this mission to get quality sleep at all costs often leads to more anxiety and even greater sleep deprivation if you don’t reach your goal. As a result, athletic performance may be reduced.
How to have a healthy relationship with your fitness tracker
It’s okay to rely on tracking devices and enjoy studying the data they collect. However, knowing where to draw the line is the key to maintaining a healthy relationship with it. Perlus recommends following her four basic principles:
1. Moderation
You should use a fitness tracker to gain insight and motivation, but you don’t need to feel like you need to monitor every activity or constantly check your stats.
2. Fun
You should really enjoy your workouts and activities, whether you’re wearing a device or not. “Tracking enhances the experience, but it doesn’t define it,” Perlas says.
3. Flexibility
You should be able to adjust your training plan based on how your body feels, rather than strictly following the instructions of a tracker.
4. Stress management
Tracking should not cause undue stress or anxiety. “If you get overly upset about missing goals or getting low data readings, it can be a sign of unhealthy attachment,” says Perlas.
If your mindset does not align with these principles, you may have an unhealthy relationship with your tracker.
How to change behavior
Rather than looking at statistics all the time, Matthews recommends looking at daily statistics. journaling. “Subjective data can actually be just as useful as tracking more objective data from a smartwatch. This information allows you to track not only your personal progress, but a more complete picture of your overall health and well-being. “It allows us to paint a complete picture,” she says. The habit of logging your workouts, including how you feel during and after each session (mood, pain, stress, etc.), can help you reflect on it in a healthy way, she explains.
Perlas also recommends paying attention to physiological indicators such as heart rate variability, sleep quality, and energy levels. If you’re still looking for outside feedback, consider finding a training partner or joining a workout partner. By asking others for support and motivation, you can work toward your goals and build new communities.
Stop suppressing your joy
When it comes to fitness feats like running a marathon, cycling 100 years, or climbing a mountain, focusing too much on metrics can actually rob you of the joy and sense of accomplishment. Instead, it can make you feel more pressure to perform, leading to anxiety and fear of not reaching your goals, Perlus says.
By tying yourself to the stats on your tracker, you can miss out on all the exciting elements that make up an endurance event: the surrounding environment, the course, and the camaraderie between participants. And being present—noticing the thoughts that arise and the physical sensations you experience in your body, without judgment or expectations—is an important part of engaging in any kind of physical activity. says Matthews.
Using a fitness tracker can be motivating, but be careful not to override your ability to rest, recover, or engage in other self-care. If you’re feeling emotional distress or pressure to hit certain goals or numbers, it might be time to ditch that tracker.
