What is in the PDF

  • Monthly grid for 12 habits with an example row and room for a goal and a reward
  • Habit planner for three habits (when, where, reward) and a monthly review

How to use this file

Print the two-page PDF on US Letter or A4 paper. On page one, write the month and your name at the top. In the left column, list up to twelve habits you want to track, such as drink water or read. Use the example row as a guide. For each day of the month, mark the box if you complete the habit. At the bottom, write a goal for the month and a reward you will give yourself if you reach it.

On page two, pick three habits from your list. For each one, write when and where you will do it, and what reward you will give yourself after each time. At the end of the month, use the monthly review section to note what worked and what you want to change. This tracker helps you see your progress each day and plan how to build routines that stick.

Tips

  • Keep the tracker visible, such as on a fridge or desk, so you see it daily and remember to mark your habits.
  • If you miss a day, do not skip the whole month. Just leave the box blank and keep going the next day.
  • At the end of the month, photocopy the blank pages or print a new copy so you can reuse the same layout next month.

Questions and answers

Can I use this tracker with my digital calendar?

You can use the habit planner page to note the time and place for each habit, then add a recurring event on your digital calendar as a reminder to check your tracker.

How many habits should I track at first?

Start with one to three habits. Tracking too many at once can feel overwhelming. The habit planner page is designed for three habits to help you focus.

Can I use this tracker to plan meals around leftovers?

The tracker does not include a meal planning section. You can use the monthly grid to track a habit like "plan dinner" or "use leftovers" if that helps you.