Habit Formation Tracker

HABIT FORMATION TRACKER CLIENT INFORMATION ================== Name: _____________________________ Start Date: _______________________ Coach: ____________________________ Review Date: ______________________ HABIT OVERVIEW ============== Target Habit: ______________________ ___________________________________ Habit Category: ☐ Health & Wellness ☐ Productivity & Work ☐ Relationships & Social ☐ Personal Development ☐ Financial ☐ Creative & Hobbies ☐ Other: ______________ Why This Habit Matters: ___________________________________ ___________________________________ HABIT DETAILS ============= Specific Behavior: What exactly will you do? ___________________________________ ___________________________________ Frequency Goal: ☐ Daily ☐ X times per week: ___ ☐ X times per month: ___ ☐ Other: ______________ Time of Day: ☐ Morning (before 10am) ☐ Midday (10am-2pm) ☐ Afternoon (2pm-6pm) ☐ Evening (6pm-10pm) ☐ Night (after 10pm) ☐ Flexible timing Duration: ______ minutes Location: ______________________ HABIT STACKING ============== Link your new habit to an existing routine: After I _________________________ (existing habit), I will __________________________ (new habit). For example: "After I brush my teeth in the morning, I will do 10 push-ups." DAILY TRACKING - WEEK 1 ======================= Mark with ✓ for completion, X for missed, ~ for partial Day 1 (___/___ ): _____ Time: _____ Notes: _____________________ Day 2 (___/___ ): _____ Time: _____ Notes: _____________________ Day 3 (___/___ ): _____ Time: _____ Notes: _____________________ Day 4 (___/___ ): _____ Time: _____ Notes: _____________________ Day 5 (___/___ ): _____ Time: _____ Notes: _____________________ Day 6 (___/___ ): _____ Time: _____ Notes: _____________________ Day 7 (___/___ ): _____ Time: _____ Notes: _____________________ Week 1 Success Rate: ___/7 (____%) DAILY TRACKING - WEEK 2 ======================= Day 8 (___/___ ): _____ Time: _____ Notes: _____________________ Day 9 (___/___ ): _____ Time: _____ Notes: _____________________ Day 10 (___/___ ): _____ Time: _____ Notes: _____________________ Day 11 (___/___ ): _____ Time: _____ Notes: _____________________ Day 12 (___/___ ): _____ Time: _____ Notes: _____________________ Day 13 (___/___ ): _____ Time: _____ Notes: _____________________ Day 14 (___/___ ): _____ Time: _____ Notes: _____________________ Week 2 Success Rate: ___/7 (____%) DAILY TRACKING - WEEK 3 ======================= Day 15 (___/___ ): _____ Time: _____ Notes: _____________________ Day 16 (___/___ ): _____ Time: _____ Notes: _____________________ Day 17 (___/___ ): _____ Time: _____ Notes: _____________________ Day 18 (___/___ ): _____ Time: _____ Notes: _____________________ Day 19 (___/___ ): _____ Time: _____ Notes: _____________________ Day 20 (___/___ ): _____ Time: _____ Notes: _____________________ Day 21 (___/___ ): _____ Time: _____ Notes: _____________________ Week 3 Success Rate: ___/7 (____%) DAILY TRACKING - WEEK 4 ======================= Day 22 (___/___ ): _____ Time: _____ Notes: _____________________ Day 23 (___/___ ): _____ Time: _____ Notes: _____________________ Day 24 (___/___ ): _____ Time: _____ Notes: _____________________ Day 25 (___/___ ): _____ Time: _____ Notes: _____________________ Day 26 (___/___ ): _____ Time: _____ Notes: _____________________ Day 27 (___/___ ): _____ Time: _____ Notes: _____________________ Day 28 (___/___ ): _____ Time: _____ Notes: _____________________ Week 4 Success Rate: ___/7 (____%) 30-DAY SUMMARY ============== Total Completions: ___/30 (____%) Longest Streak: _____ days Current Streak: _____ days Best Days of Week: 1. ______________________________ 2. ______________________________ 3. ______________________________ Most Challenging Days: 1. ______________________________ 2. ______________________________ 3. ______________________________ OBSTACLE TRACKING ================= Common Obstacles Encountered: ☐ Lack of time ☐ Forgot to do it ☐ Too tired/low energy ☐ Not feeling motivated ☐ Schedule disruption ☐ Other priorities took over ☐ Physical discomfort/illness ☐ Emotional resistance ☐ Environmental barriers ☐ Other: ______________ Solutions That Worked: • ________________________________ • ________________________________ • ________________________________ MOTIVATION & MINDSET =================== Energy Level Assessment: Week 1: ☐ High ☐ Medium ☐ Low Week 2: ☐ High ☐ Medium ☐ Low Week 3: ☐ High ☐ Medium ☐ Low Week 4: ☐ High ☐ Medium ☐ Low Motivation Level Assessment: Week 1: ☐ High ☐ Medium ☐ Low Week 2: ☐ High ☐ Medium ☐ Low Week 3: ☐ High ☐ Medium ☐ Low Week 4: ☐ High ☐ Medium ☐ Low What kept you motivated? ___________________________________ ___________________________________ What demotivated you? ___________________________________ ___________________________________ REWARDS & CELEBRATIONS ====================== Small Daily Rewards (for completion): ___________________________________ Weekly Rewards (for meeting weekly goal): ___________________________________ Monthly Reward (for 30-day completion): ___________________________________ Celebration Moments: Week 1: ___________________________ Week 2: ___________________________ Week 3: ___________________________ Week 4: ___________________________ HABIT EVOLUTION =============== How has the habit gotten easier over time? ___________________________________ ___________________________________ What adjustments did you make? ___________________________________ ___________________________________ How has this habit impacted other areas of your life? ___________________________________ ___________________________________ NEXT STEPS ========== Based on your 30-day experience: ☐ Continue this habit as is ☐ Increase frequency/intensity ☐ Modify the approach ☐ Stack another habit ☐ Focus on consistency ☐ Other: ______________ Next Habit to Work On: ___________________________________ Connection to Current Habit: ___________________________________ COACH NOTES =========== Observations about client's habit formation: ___________________________________ ___________________________________ Patterns noticed: ___________________________________ ___________________________________ Recommended adjustments: ___________________________________ ___________________________________ Follow-up actions: ___________________________________ ___________________________________ HABIT FORMATION PRINCIPLES ========================== ✓ Start small - make it so easy you can't say no ✓ Be consistent - same time, same place when possible ✓ Stack habits - attach new habits to existing routines ✓ Track visibly - seeing progress motivates continuation ✓ Celebrate wins - acknowledge every success, however small ✓ Plan for obstacles - identify barriers and solutions in advance ✓ Focus on identity - "I am someone who..." ✓ Environment design - make good habits obvious, bad habits invisible Remember: Habits are formed through repetition, not perfection. Focus on showing up consistently rather than performing perfectly.