Habit Tracker

Who this is for

A week of habits with the ticks counted. Write each habit on its own row, tick the days it happened, and the days-done column and the summary count the week for you — on screen and in the workbook, or by hand on paper.

Anyone building or breaking a habit who wants a record rather than a feeling — exercise, reading, practice, water, medication taken, screens off, anything that is either done on a day or not.

What this helps you track

• Which habits happened on which days
• How many days each habit was done this week
• The total number of ticks across the week, to compare week on week
• The habits that keep slipping, which are the ones to look at

How to use it

1. Write the date the week starts at the top and one habit per row, in the words you would use to yourself.
2. Each day, tick the box for every habit that happened. A blank is a blank — there is no need to explain it.
3. The days-done column and the totals row are worked out for you in the browser and the workbook; on paper, count across at the end of the week.
4. Look at the summary on Sunday and decide whether a habit stays, changes or goes.
5. Start a fresh sheet each week and keep the old ones; the pattern across a month is the useful part.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser
• Excel / Google Sheets workbook

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The workbook uses plain formulas only — SUM, IF, COUNTIF and the like — so it opens in Excel, LibreOffice and Google Sheets without anything breaking, and every calculated cell is grey so you can see which figures it worked out.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

How many habits should I track?

There are eleven rows, but that is a limit, not a target. Most people find fewer habits tracked honestly more useful than many tracked badly.

What counts as done?

Whatever you decided when you wrote the habit down. Make the wording specific enough that the answer on any day is obviously yes or no.

Does it set a target number of days?

No. The sheet counts what you ticked and leaves the judgement to you. Some habits are daily, some are three times a week, and only you know which is which.

Can I track a whole month?

One sheet is one week so that the boxes stay big enough to tick. For a month, use four sheets and compare the days-done column across them.