Ideas on how to use a Habit Tracker
plus free Printable Habit Tracker
Update – 10 December 2018: As the 80 Ideas for your Tracker Pin has proved popular, I’ve created a printable download listing all of the ideas. Scroll down to the end of the list to download a copy.
A habit tracker is a handy checklist chart that allows you to keep track of – wait for it – habits! It’s awesome as a reminder to complete those tasks that you don’t want to forget but are not yet ingrained so you don’t automatically complete them.
The Pure Inner Bliss habit tracker can be used every month and is editable so you can type in your task and tick it off without ever having to print it. If you like to write things out though, you will find the design, simple and easy to use.
Scroll to the end and download the habit tracker.
The start of a New Year is a traditional time when we seek to intentionally change our behaviour for the better and create new habits. However, we don’t have to wait until a new year to decide to improve our lives and it doesn’t have to be a huge gesture. There are many areas of our lives that could be improved and made easier if we create new habits.
One of the hardest things about creating a new habit can be to simply remembering to complete it. The first few days are usually easy as your motivation is at its highest and you’re eager to stick with it. But after a while it can become easy to slip up. This is when using a habit tracker can be a helpful reminder.
Choosing a habit
If you piggyback off an existing habit you’ll be much more likely to stick with the new habit. It’s much easier to amend an existing habit or ritual than create an entirely new one.
When deciding, use the following steps to help you create your habit.
- Choose subject (exercise)
- Be specific (walk)
- Duration or Amount (30 minutes)
- Frequency (daily)
- When (after dinner)
Health / Self-care
- Walk 30 minutes daily
- Walk a minimum of 10,000 steps daily
- Drink 8 glasses of water daily
- Track symptoms/mood
- Record your period
- Take medication/vitamins
- Have a healthy breakfast
- Be creative
- Complete face cleansing routine
- Focus on deep breathing for 2 minutes
- Gratitude log
- Listen to music
- Spend time outside to get natural light
- Eat more fruit & veg
- Make the bed
- Wash dishes
- Change sheets
- Put clothes away
- Water plants
- Pay bills
- Grocery shopping
- Meal plan
- Meal prep/cook
- Keep on top of paperwork
- Declutter – Recycle, repurpose, donate or throw away unwanted items
- Contact a friend or loved one
- Walk the dog
- Try no money spent days
- Learn something new
- Take time to enjoy a hobby
- Perform a random act of kindness
- Wake up early
- Make lists and prioritise – use a planner to help you
- Smile more
- Spend time reflecting on your day
- Be early for appointments/events
- Update your calendar with key events
- Focus on one task at a time
- Perform a task that will lead you to one of your big goals
You don’t only have to use your tracker to help create new habits. You can also use it to break bad ones.
What we consider a bad habit will vary from person to person. For example, a vegetarian might consider eating meat a bad habit, however, obviously a meat eater won’t.
There are many different conditions that could define a bad habit, such as:
- wastes your time and impacts productivity;
- is unhealthy;
- bad grooming;
- impacts finances; or
- offends others.
Generally a bad habit is anything that negatively affects you.
Stopping bad habits
As with creating good habits, wherever possible, try to be as specific as possible and if you don’t think you can stop it all at once or you just want to lessen the activity. Build in targets to achieve every month.
If your bad habit is triggered by places, social setting or emotions, have a good habit in place to respond to each trigger.
Once you start taking action to stop or reduce your bad actions, you’ll find you have more time to focus on your goals and other activities.
You can use the following steps to help you.
- Bad habit (having too many takeaways)
- Current Duration or Amount (5 days a week)
- Target Duration of Amount (3 days a week)
- Replace with (meal prep/cook for 4 days a week)
- Having too many takeaways
- Stop smoking
- Eating unhealthy snacks
- Drinking too much alcohol
- Not flossing
- Never brushing your tongue
- Drinking too many fizzy drinks
- Eating too much sugar
- Drinking too much caffeine
- Not eating enough fruit and veg
- Reduce social media time
- Limit online activity in general
- Don’t hit the snooze button
- Reduce time checking inbox
- Reduce TV viewing
- Stop saying “yes” too easily
- No sleeping in after the alarm has gone off
- No skipping breakfast
- Stop being late
- Stop leaving your keys in random places
- Don’t buy lunch every day
- No emotional shopping
- Biting fingernails
- Stick to a budget and don’t overspend
- Not taking off makeup/washing face before bedtime
- Don’t leave mobile plugged in after it has been charged
- No staying up late
- Not moisturising
- Popping/picking spots
Download the above list of ideas in a convenient printable below.
You could also use the habit tracker as a simple to-do checklist. If you have tasks that need completing every day and you don’t want to be constantly writing them out. Fill out the habit tracker once a month and simply tick them off each day they are completed.
If you have certain goals you want to complete during the month. Add them to the tracker and tick them off once complete. If you have more long-term goals you can download a goal setting planner pack here.