This Habit Tracking Sheet can be used as a way to assist you in creating positive habits and replacing negative habits. You can also use it as a form of reward when establishing habits or in addition to another reward. For more information about how to create positive habits and/or replace negative habits see Creating Positive Habits. In the last post in this series I discussed how I like to establish habits as part of my monthly goal review. For more information please see Complete A Monthly Goal Review.
How to use this Habit Tracking Sheet:
Although I have made this sheet to use on a month by month basis for myself, it can be used starting any day of the month, so please don’t use waiting for the beginning of the month as an excuse to procrastinate and avoid doing what you know will make your life more fulfilling. This sheet contains five blank weeks so you can place the proper day of the month under the day of the week that it falls. It thus has 36 total days, but often these are left blank at the beginning and ending of each month depending on how you choose to use it.
Step 1 — Decide on a Cue, Routine (Habit), and Reward
- Brainstorm habits you would like to implement and choose one. See Complete A Monthly Goal Review for help with this.
- Review Creating Positive Habits if you haven’t already. Make sure you only add one habit at a time. Don’t worry, you can work on establishing another one once the first becomes automatic.
- Decide on a cue to initiate the routine or habit you have decided to create.
- Decide on a daily reward to complete the routine if you would like something in addition to the lovely check mark you will give yourself using this sheet.
- Decide on a reward for yourself once complete your habit 28 days straight.
Step 2 — Fill out tracking sheet
- Print Habit Tracking Sheet
- Fill in Start date, Cue, Habit (routine), and Reward(s) that you decided on above.
- Beginning with you start date, place the dates under the corresponding days of the week for at least 28 days–more is fine. Sometimes I like to continue checking off completing the habit long after it has been established and has become automatic because it becomes its own reward. I don’t know about you, but I love rewards and feeling good about myself 🙂
Step 3 — Set yourself up for success
- Place in location you will see it daily. This will become both a motivator and a reward. The best spots are often the refrigerator or kitchen command center, bathroom mirror, desktop, or office bulletin board. Place somewhere visible in close proximity to wherever you will complete the habit or routine if possible. For example when if you chose flossing put it on your bathroom mirror. After a few days of check marks it will be really hard to leave the bathroom without leaving a check mark behind. This is exactly what you need to succeed. If your habit is bringing you emails to zero put it somewhere near you computer. If a daily walk is in order put it by the door you enter when you come home — you get the idea.
- Every time you complete the habit (routine) go straight to your habit tracking sheet and check it off.
- Revel in the glow of accomplishment, or seek support as you continue to work on create positive habits and replacing negative ones in your life.
Step 4 — Celebrate and reward yourself
- Once you complete the habit you have decided to implement for 28 days in a row celebrate and reward yourself with something that you decide on during the brainstorming process in Step 1. This may take a few starts depending on how motivated you are and all sorts of other factors but you will succeed.
- Believe in yourself! You know you can do this and so do I!
I want to send a shout out to Abby over at Just a Girl and Her Blog for the tutorial on creating organizing printables. Head on over to sign up for her newsletter if you’d like to receive the link to download your own copy of her tutorial. That way you can design your own habit tracking sheets or any other printable you like. Thanks Abby!