Personal Development & Coaching
Habit Tracker
Tick off your habits day by day, see streaks and a completion rate per habit.
- Time: 1 minute a day
- With: Alone
- You get: A monthly grid with completion rate and streaks
How to use this worksheet
- Add the two or three habits you want to build. Fewer is better: start small.
- Tick a box on every day you did the habit. Do it right after the habit, not at the end of the week.
- Look at the rate and the streak below the grid. Missing once is normal, missing twice starts a pattern.
- Switch the month at the top to see earlier months. Each month keeps its own check marks.
Your habits
One row per habit. Tick the days you did it.
Prompts
Ask yourself
- What is the smallest version of this habit you could do on your worst day?
- After which existing habit could you do it?
This month
Before you finish
- Each habit is small enough to do on a bad day.
- Every habit is tied to a time or a trigger.
- You will review the month and keep, shrink or drop each habit.
About habit tracking
Tracking works because it makes the behaviour visible and gives a small reward for every tick. The "never miss twice" rule, popularised by James Clear in "Atomic Habits", keeps one missed day from becoming a lapse.
Forming a habit takes weeks to months depending on the habit and the person: the 21-day figure often quoted is a myth. Aim for consistency, not perfection.
Recommended reading
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- Atomic HabitsJames Clear
The definitive guide to building good habits and breaking bad ones with tiny changes.
- The Power of HabitCharles Duhigg
Explores the science of habit formation in individuals, companies, and societies.
- Tiny HabitsBJ Fogg
Stanford behavior scientist reveals how to make lasting changes through tiny, achievable actions.