How to make your habit tracker
- Pick a starter or type your habits. Add a goal if it helps, such as "20 minutes" or "8 glasses". Three to five habits fit an ordinary day.
- Choose the period. A month gives you a full calendar with real dates, a week gives you big boxes, and the 30-day layout counts from any start day.
- Choose the paper and the style. A4 or US Letter, a colour or black and white, and boxes or circles. The preview changes at once.
- Print it or download the PDF. The sheet fits on one page. Put it where you will see it each day.
One sheet for two or more people
Most printable habit trackers are made for one person. Turn on Track together and this one gives each person their own row under every habit. A couple can share "walk after dinner", a household can share "cook at home", and a group can run a 30-day challenge with one card for each person. When everyone can see the sheet, a missed day is easy to notice, and a good week is easy to share.
The sheet works when you live under one roof. When your people are in other places, a habit tracker with friends on the phone does the same job: each check-in shows up for the whole group. Our guide on how to build habits with friends explains how to set it up so that it lasts.
Month, week or 30 days?
- Month: the classic habit tracker template. One column for each date, weekends shaded, and a total for each row. Landscape gives the widest boxes.
- Week: seven big columns, good for a new habit, for children, or for a fridge where people write a tick with a marker.
- 30 days: 30 numbered squares from the day you choose. Good for a challenge. For ideas, see 30-day challenge ideas to do with friends. For a task on each day, plan it first with the 30-day challenge generator.
Tips for a sheet you keep using
- Start small. Pick habits with a clear "done" rule. Our list of habit ideas to track gives you a rule for each one.
- Put it in your path. Tape the sheet next to the thing that starts the habit: the kettle, the shoes, the desk.
- Do not erase a missed day. Leave the box empty and mark the next one. Read how habit streaks work for what to do when a streak breaks.
- Review at the end. Count the totals, keep what worked, and print the next sheet.
Prefer to tick the boxes on a screen? The free online habit tracker keeps your check-ins and a streak for each habit in your browser, with no signup.
HabitRix began with the same idea as this sheet: habits stick better when someone else can see them. Read how habit sharing works to take the sheet from the fridge to your phone.