Instructions 

1. Brainstorm a list of supportive habits you want to 

implement in your life using the example list for ideas. 

 
2. Print either the weekly or monthly habit tracker. This will 
depend on your preference. Do you prefer to see one 
week at a time, or the entire month? 
 
3. Decide which habits you want to focus on this 
week/month. These habits should support your goals 
and overall well-being. 
 
4. Fill in your tracker with these habits 
 
5. Each day fill in the box under each day you complete 
your habits. 
 
6. At the end of the week/month, evaluate your progress. 
Which habits did you do and not do? How can you adjust 
your thoughts and environment to better support your 
habits? 
 
7. Continue this process every month for the next 12 
months to reach your goals and become the best 
possible version of yourself. You’re amazing! 

   

 
 New Habits Brainstorm List 
 
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   
●   

 
 Examples of Habits 
 
● Wake up early 
● Use a gratitude journal 
● Exercise for 30 minutes 
● Practice self care 
● Bed by 10pm 
● No spending day 
● Track spending 
● Read for 30 minutes 
● Listen to a personal development podcast 
● No screen time after 8pm 
● Limit scrolling social media to 30 minutes 
● Clean home 
● Make bed 
● Floss 
● Play with pet 
● Do laundry 
● Meditate 
● Journal about day 
● Cook dinner at home 
● No eating out day 
● No buying coffee day 
● Do one nice thing just because for partner/spouse 
● One hour of quality time with friends or family (no phone!) 
● Make a to list for next day 
● Bring lunch to work 
● No sugar 

 
 Month of ____________
Habit 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
sdfsdfsdfsdfsdfsdf
 Week of _______________
Habit M T W T F S S
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd
sfsdfsdfsdfsd