Streak and Quit Tracker

Who this is for

One thing, one line a day, and the streak counted. Write what you are building or stopping at the top, tick kept or slipped each day, and the streak column counts the run of kept days for you — starting again from nothing after a slip — with the longest run and the days kept shown in the summary.

Anyone building one habit or stopping one, who wants the count kept honestly rather than in their head, and anyone who has found that a run of ticks on paper is easier to protect than a vague intention.

What this helps you track

• Whether each day was kept or slipped, in a tick
• The streak so far, counted for you and reset by a slip
• The longest run on the sheet, and the total days kept
• A note on the days that were hard, which is where the pattern is

How to use it

1. Write what you are building or stopping at the top, the date you started, and what counts as kept — decide that now so there is no argument with yourself later.
2. Each day, add the date and tick kept or slipped. Tick one or the other; a day with neither is a day you did not record.
3. The streak column is worked out in the browser and the workbook: it adds one for each kept day and goes back to nothing after a slip. On paper, count it yourself.
4. Write a note on the slipped days and on any kept day that was a near thing — what was happening, what made the difference.
5. Read the summary for the longest run and the days kept, and read the notes for why.

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

Does a slip wipe out everything?

It resets the streak column to nothing, because that is what a streak is. It does not touch the days kept count or the longest run, which both stay on the sheet. A slip is one line; the page is the record.

Can I use it for stopping something as well as starting?

Yes — that is the quit half of the name. Kept means you did not do the thing today; slipped means you did. The sheet works the same way either round.

Does it give advice on quitting?

No. It counts days and holds your notes. Whether you need help with what you are stopping, and where to find it, is a question for a professional and depends on what it is; the sheet does not know and does not ask.

What if I miss a day of recording?

Add the date and tick whichever applies, if you know. If you do not, leave the ticks blank and say so in the note. The streak column carries on from the row above.