Good habits to track: 60 ideas, sorted by what you want to change

By Streako team

The hardest part of a new habit tracker is the empty screen. You know you want to change something, but a blank list makes it easy to add ten habits on day one and quit by day ten.

This list is sorted by the outcome you care about, not by habit. Find the section that matches why you opened the app, pick one or two, and ignore the rest for now. You can always come back.

Health and energy

• Drink a glass of water when you wake up
• Walk 10 minutes after lunch
• Hit a daily step goal (start at your current average plus 1,000)
• Eat one portion of vegetables with dinner
• Stretch for 5 minutes before bed
• Do 10 push-ups or squats while the kettle boils
• No sugary drinks on weekdays
• Take the stairs at work or home
• Floss one tooth (yes, one: the rest follow)
• Work out three times a week

Sleep

• Same bedtime every night, within 30 minutes
• Screens off 30 minutes before bed
• No caffeine after 2 pm
• Get outside light within an hour of waking
• Write tomorrow's top task before bed, so your mind can let go
• Keep the phone out of the bedroom
• Wake up at the same time, weekends included

Focus and work

• One deep work block of 45 to 90 minutes, notifications off
• Plan the day in five minutes each morning
• Inbox zero once a day, not all day
• Phone-free first hour of the morning
• Close all tabs at the end of the workday
• Write 200 words a day
• Learn one thing: 15 minutes of a course or skill
• Review the week every Friday

Mind and mood

• Meditate for 2 minutes (grow it later)
• Write three things you are grateful for
• Journal one line about the day
• Read 10 pages of a book
• Call or text a friend or family member
• Spend 20 minutes outside
• No social media before noon
• Practise an instrument for 10 minutes
• Learn 10 words of a new language

Money

• Log every purchase the same day
• No-spend days twice a week
• Move a fixed amount to savings each payday
• Check your balance once a day
• Wait 48 hours before any non-essential purchase over a set amount
• Pack lunch on workdays
• Review subscriptions on the first of the month

Home

• Make your bed as soon as you get up
• Ten-minute tidy before bed
• Empty the sink every night
• One load of laundry start to finish
• Water the plants on set days
• Put one thing away each time you leave a room

Habits to quit

Tracking works for stopping things too. Phrase them as something you do so there is a clear yes or no each day:

• No phone in bed
• No snacks after dinner
• No doomscrolling: social apps closed after 9 pm
• No alcohol on weeknights
• No nail biting (track the days you did not)

How to pick the three worth starting

1. Circle the outcome you care about most right now. Just one: sleep, energy, focus, money or mood.
2. Pick the smallest habit in that section that would still make a difference. If it sounds too easy, it is probably right.
3. Anchor it to something you already do: "after I pour my coffee, I will write my top task". This is habit stacking, and it removes the need to remember.

Then track it every day for two weeks before adding anything else. The goal of the first two weeks is not results, it is proof that you are someone who shows up.

Daily, weekly or monthly?

Not every habit needs to be daily. Working out three times a week, calling your parents every Sunday or reviewing subscriptions monthly are all good habits. What matters is that your tracker counts streaks on the schedule you choose, so a rest day does not look like failure.