It’s no secret that habits form the foundation of our lives. Whether good or bad, habits influence our daily routines and shape our long-term outcomes over time. Habits have the potential to make us more productive, healthier, and happier.
That’s why keeping track of our habits can be a total game-changer. In this guide, you will learn about the importance of habit tracking, and the types of habit trackers, plus a list of habits to track to help you get inspired.
Plus I have a free printable habit tracker to help you get started with new small habits.
Habit tracking has been an important process in my own life for many years, to keep me accountable and celebrate small joys in life and wins in my personal and business life. There is something so satisfying about completing new habit streaks on your monthly habit trackers!
The Importance Of Habit Tracking
According to research, it can take anywhere between 18 to 254 days to form a new habit, depending on the habit you are trying to build and the individual, with 66 days being the average time for a habit to become automatic.
Habit tracking is a simple yet powerful way to track your daily actions and be mindful of the choices you make. It’s also the perfect way to stay motivated when trying to build a long-term habit.
It helps you identify patterns, understand your moods, and see your progress over time.
Habit tracking can also help you change behaviour, increase self-awareness, and simply help you move closer to living the life you want!
When you track your habits, you gain a clearer understanding of your strengths and weaknesses, and you’re more likely to hold yourself accountable for your actions.
And it’s not just the good habits you need to focus on… sometimes tracking those bad habits can be an effective way of making changes in your life and understanding your patterns better. But the positive habits are more fun to track!
What Type Of Habits Should I Track?
The best habits to track are the tiny habits that bring you closer to living the life you want to be living – aligning with your goals and a healthy lifestyle.
You can track daily habits that form part of the routine you are trying to form, creating a daily streak when you manage to complete your micro habits multiple days in a row.
You can also track daily tasks or habits that happen less often or more frequently than daily too, such as workouts or glasses of water you drink or how much money you make (for business owners), completed as part of your habit formation goal.
It can also look like the number of hours of sleep or daily mood, where you’re still keeping track of your habits but in a different format.
For more tips around goal setting, Atomic Habits by James Clear is an essential read and one of my personal favourite personal development books.
Types Of Habit Trackers: Which Is Best For You?
There is no one-size-fits-all approach when it comes to habit trackers.
Some people prefer to use their smartphones, an Apple watch, planners or bullet journals, while others like to use pre-made habit trackers or apps.
Some apps are designed to track specific habits, such as sleep or water intake, while others are more comprehensive and you can set them up to track the habits you want to track.
The best habit tracker is the one that works for you, whether it’s digital or paper-based.
For a digital habit tracker, look at options such as setting up a habit-tracking spreadsheet or using a free program such as Notion. Or try an app such as Habitify, which is available for both Apple iPhone or Android devices. You can also just use your phone notes app in a checklist format if simple is what works.
Take the time to explore different options and find the one that fits your lifestyle and habits the best.
How do I track my habits? While I do use both a traditional planner and ASANA to keep my personal and business life organised, my preferred system of habit tracking is paper-based. My favourite planner has space to track 5 daily habits each month. I have also created a few more specific habit trackers for other areas of my life, such as debt repayments and tracking my annual reading goal.
100 Habits to Track For A Better Life
When it comes to choosing habits to track, the best options are those that align with your bigger goals and intentions.
Regardless of your goals right now, some habits can benefit almost anyone and this list of habit ideas will cover a combination of both types of habits.
The kind of habits you track can be healthy habits that support your mental health and physical health, habits that form part of your daily routine or small steps towards big goals.
Here are 100 habits to track for a better year and a happier life:
- Water intake
- Wake up early
- Daily journal writing
- A workout
- Going for a walk
- Going to bed early
- Getting at least 7 hours sleep (or 8)
- Daily gratitude practice
- Daily fruit intake
- Daily vegetable intake
- No sugar
- No soda or sugary drinks
- Number of coffees
- Using dental floss
- Taking a shower
- No alcohol
- Screen-free time
- No purchases
- Deep breathing exercise
- Taking your daily medication
- Brushing your teeth
- Engaging in hobbies
- Engaging in self-care
- No social media
- Listening to a podcast
- Reading a book
- Walking your dog
- Time with your pet
- Calling a family member
- Bible reading
- Mood tracker
- Movies to watch
- TV series to watch
- Taking out the trash
- Posting to social media
- Complimenting someone
- A random act of kindness
- Cooking a meal
- Trying a new recipe
- Practicing mindfulness
- Doing the laundry
- Doing the dishes
- Sending a thank you note/email/text
- Learning something new
- Writing in your planner/calendar
- Going for a bike ride
- Taking a bath
- Decluttering a space
- Decluttering an item
- Applying skincare
- Washing your face before bed
- Applying body lotion or moisturiser
- Applying hand cream
- Checking in with a friend
- Saying no to something that doesn’t align with your values
- Trying a new workout/exercise routine
- Being intimate with your partner
- Kissing your partner
- Date night
- Cleaning the bathroom
- Cleaning the kitchen
- Cleaning your car
- Making your bed
- Volunteering or giving back to your community
- Washing your sheets
- Playing with your kids
- Taking out the trash
- Creating something new (craft, art, music, writing)
- Organising a space in your home
- Tracking your savings
- Tracking your debt
- Tracking mortgage repayments
- Vacation savings
- Social media growth
- Number of new YouTube videos made (or another platform)
- Number of steps
- Number of sales
- New products created (for small business)
- Using a daily affirmation
- Listening to music
- Practicing a new skill
- Applying a hair treatment
- Trying a new hairstyle
- Applying for new jobs
- Trying out a new restaurant or cuisine
- Eating a healthy breakfast
- Applying sunscreen
- Finishing your daily to-do list
- Completing a daily task goal
- Cooking a meal using existing ingredients from your fridge and pantry
- Water plants
- Reading a chapter of a book
Free Printable Habit Tracker
We know that tracking habits can seem daunting at first. That’s why using monthly or weekly habit trackers can be a really great way to keep you motivated and on track with your habit streaks.
This habit tracker will allow you the space to track up 6 habits on the one tracker for 30 days. It’s a simple habit-tracking wheel that is fun to use as you colour in the blocks to mark each day you’ve achieved your habit.
Habit tracking is a fantastic tool for anyone who wants to create better habits and live better lives. Whether you prefer to use digital or paper tracking methods, habit tracking helps increase self-awareness, and it keeps you accountable for your actions.
Keep in mind that tracking your habits is an ongoing process, so don’t get discouraged if you miss a day or two – or several days in a row! Remember, small steps lead to big changes and you can get back on track at any time!
Which of these 100 habits to track will you track first? Or do you have some ideas of your own? I’d love to hear them!