Free Habit Tracker Printable PDFs (Weekly & Monthly Designs)

Download 10+ free habit tracker printable PDFs, including weekly, monthly,
circle, and mandala designs. Learn why habit trackers work, discover daily, weekly,
and quarterly habit tracker ideas, and more.

I once hit rock bottom. I’m not going into the details; it’s too personal. And it’s a different place for everyone. But when you get there, you remember that moment forever.

I decided I was going to give myself one year to turn everything around.

I decided every action over the next year was going to be guided by two principles. The first was asking the question: “Does this make me happy in the long-term?”.
-For example, I was obese. Eating an ice cream sandwich might make me happy in the short-term, but not the long-term. So, no ice cream sandwich. Going for a walk might make me actively sad in the short-term, but happy in the long-term. So, go for a walk.

The second was I was going to have a to-do list (or habit list).
-I was going to do one task. Take a break. The next task. Take a break. If I finished the list (it consisted of: website work, household, organizing, bible study, history study, cross-stitch), I would start over. Some days I made it through the list three times.

I didn’t realize it, but I had grasped one of the fundamental secrets to success. Having consistent, positive habits.

Since habits were literally a factor in saving my life, I decided the time had come to make some free printable habit trackers for my website. Since different things work for different people, I have over 10 different designs below. (And will probably be adding more in the future if this post stays as popular as it has been!)

Before the trackers, I have some information on habit trackers that you should find useful. Such as why you should use a habit tracker. And habit tracker ideas- daily, weekly, and more.

Other things you might find useful:
• Free Printable Goal Workbook
• How to Resize Printable to Fit Your Planner
• A couple of blog posts that also feature how to improve your life and achieve what you want: “Improve Your Life: How to Use Goals vs. Systems” and “How to Be Your Best Self.”

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Free printable goal workbook

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What is a habit tracker?

A habit tracker is a tool to help you track how consistently you complete your habits. Habit trackers come in multiple forms: paper trackers, apps, bullet journal designs, and more. You can also simply get a calendar, pick one habit, and put an “X” through the day when you complete the habit.

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Why you should use a habit tracker

You might be wondering “Do habit trackers work?” Yes, they do. One example I’ve shared before with my readers is that the simple act of tracking food can cause people to lose weight. It works the same with habits- simply tracking can cause improvement.

You might also be wondering “Why should I use a habit tracker?”. The answer is simple: habits don’t usually show results in the short-term. For example, it takes a lot of days of walking to see improved muscle tone and weight loss.

But a habit tracker provides an immediate answer on whether you’re on the right track or not. A quick glance lets you know if you’re getting better or getting worse. (This is the fundamental tenant of a book I highly recommend called “Slight Edge.”)

Having a habit tracker readily visible is also a great reminder to complete your habit.

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Habit tracker ideas

What are some good ideas to track?

There is a section below on how many habits to track. You don’t want too many. That being said, I went ahead and included a decent sized list below just to give you some ideas. Don’t try to do them all!

Daily habits to track

• Read
• Journal
• Meditate
• Pray/Bible study
• Gratitude list
• Random Acts of Kindness (see post for 150+ ideas & free printable calendar & cards)
• Stretch
• Yoga
• Walk/Run
• Walk 10,000 steps/Reach activity goal on AppleWatch
• Cardio or weight exercises
• Sleep goals (so many hours of sleep, wake up by a certain time, and/or go to bed by a certain time)
• Take vitamins
• Skin care (moisturize, wear sunscreen)
• 8 glasses of water
• Eat 5 servings fruit/veggies
• Macro food goals (eat specific number of grams of protein, limit number of carbs, etc.)
• Eat less than a certain number of calories
• No soda (or alcohol, junk food)
• Practice a hobby (cross-stitch, an instrument, write)
• Work (cold-calls, spend 5 minute learning a new skill, clean out business e-mail)
• Say “I love you” to a loved one
• Call/e-mail friend or family member
• No money spent (see Free Printable Budgeting Binder if you’re interested in starting to get your finances in order)
• Clean for 15 minutes

Weekly habits to track

• Work (newsletter to readers, blog post, 30 minutes learning a new skill, find 1 new client, make 2 cold calls, etc.)
• Take out trash
• Send a card/letter to friend or family member
• Weekly spending tracked & bills paid
• Weekly goal progress assessed & plan for next week (see my Goal Achievement Binder)
• Cleaning (I have a Free Printable Cleaning Checklist if you need ideas)

Monthly habits to track

• Work (assess current income and decide action tasks for next month on how to increase it, automate one task, monthly business meeting, etc.)
• Monthly spending tracked and bills paid
• Monthly goal progress assessed & plan for next month (see my Goal Achievement Binder)
• Cleaning (I have a Free Printable Cleaning Checklist if you need ideas)
• Spend one day on recreation/travel/fun events
• Date night/Activity with family
• Back up computer

Quarterly habits to track

• Quarterly spending tracked and bills paid
• Quarterly goal progress assessed & plan for next quarter (see my Goal Achievement Binder)
• Cleaning (I have a Free Printable Cleaning Checklist if you need ideas).
• Purge and clean fridge & freezer.
• Spend two days on recreation/travel/fun events
• Track health metrics (such as blood pressure, cholesterol, or A1C) to see long-term trends.

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How many habits should you track?

After reading that list above, your next question is probably “How many habits should I track?” To start with, the fewer the better. It’s better to track a single habit daily than occasionally remembering to track 10 habits. Pick an important habit that will have outstanding results in the long-term. And focus on that.

Trying to track too many habits is almost certainly going to fail. It’s just like when people make unrealistic New Year’s resolutions and then fall off the wagon. Too much overwhelms you.

That being said, once you have your single habit (or 2-3 habits) built into your routine and are doing them daily without thinking, feel free to add more habits.

On a side note, there is no single answer on “how long does it take to build a habit?”. It depends on the person and the habit. So don’t give up if it’s been 30 days (or however long you read it takes to build a habit) and it’s still a struggle to achieve your habit every day.

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Tips to be successful with a habit tracker

1. Make your habit tracker visible. Put your tracker where you will see it. It should be a constant reminder that habits need done and that you need to track them. Mine lives in my planner.
2. Habit stacking. I learned about this from James Clear, who has a great book called Atomic Habits (and an amazing website). How it works is that you stack your new habit on top of an already existing habit. For example, I just set up a new habit “I will walk 10 minutes immediately before I eat lunch.” I always eat lunch (existing habit). So I stack walking 10 minutes (new habit) on it. Other examples include meditating for 1 minute after pouring your morning cup of coffee and reading 10 pages of a book immediately after lying down in bed at night.
3. Never miss twice. You’re not going to be perfect. There’s going to be a day you don’t complete your habit. But it make it a rule to never miss twice in a row. Skipping one day makes it easier to skip the next day. And the next. And claim “I’ll get back on track next week.” (or month).
4. Pick a consistent time to track habits. Suggestions include either right after completing the habit (my recommendation) or in the evening when you’re reviewing the day.
5. Get excited about streaks. One of my favorite things with habit tracking is trying to “break my streak.” See how many days in a row you can complete your habit. Aim for a longer streak than before.
6. Go for incremental improvements. If a habit is too daunting, you might not even attempt it. So while your final goal might be “exercise for 45 minutes every day,” you might start with “exercise for 5 minutes every day.” Do that for a week. Then make it 6 minutes. Etc. The small increases will help prevent you from avoiding the habit all together.
7. Build habits YOU want to cultivate. Don’t try to build a habit with no motivation. Just because your best friend claims practicing gratitude changed her life doesn’t mean it’s going to work for you. Pick a habit that will result in life changes you desperately want.

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Free printable habit trackers

There are over 10 designs below (and probably more coming in the future). There are weekly habit trackers, monthly habit trackers, a habit stacking tracker, circle habit trackers, mandala habit trackers and more!

Instructions:
• Print options: regular paper works just fine.
• All of the files are in pdf below. Just hit the “download” button (or the pink word “download,” depending upon browser).
• The default size of these is full-page. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”

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Monthly habit trackers

Choose your favorite of these free printable monthly habit trackers! 4 designs- 2 vertical and 2 horizontal. Both colorful designs and minimalist to save printer ink.

Vertical monthly

Horizontal monthly

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Mandala habit trackers

These free printable mandala habit trackers have spots to track four habits for a month. Pick a color and label your habit. Inside the mandala, you can see that each day has 4 blocks. For the overall, at the end of the month, write down how many days you filled in (aka: completed the habit). 

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Habit stacking tracker

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Circle habit trackers

This is my absolute favorite out of all the habit trackers I made. (It also took the longest, in case you were curious.)

It has also proven the most popular with readers. Due to the popularity, I have added a black and white circle habit tracker for those who want to save ink when printing.

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Weekly habit trackers

There are two free printable weekly habit trackers below. One is landscape (horizontal), one portrait (vertical). One is color-heavy, the other almost black and white. For both, simply list your habits. Then check (or fill in) the block under the appropriate day of the week as you complete the habit.

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Annual habit trackers

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Ready to get started?

I hope you’re excited and ready to get started!

Feel free to comment below letting me know which tracker you like best. Also feel free to let me know if there is a design you would like to see in the future. As I stated above, I’ll probably be expanding this post if it remains popular.

Could you do me a quick favor? If you liked this post, could you share it with your friends? Share buttons are at the top.

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