Free tool
A free monthly habit tracker template. Type your habits, pick the month, then print it or save it as a PDF. One page, one box per day.
Leave a row empty to write a habit in by hand.
| Habit | T1 | F2 | S3 | S4 | M5 | T6 | W7 | T8 | F9 | S10 | S11 | M12 | T13 | W14 | T15 | F16 | S17 | S18 | M19 | T20 | W21 | T22 | F23 | S24 | S25 | M26 | T27 | W28 | T29 | F30 | S31 | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Drink 8 glasses of water | ||||||||||||||||||||||||||||||||
| Read 20 minutes | ||||||||||||||||||||||||||||||||
| Walk or work out | ||||||||||||||||||||||||||||||||
| Sleep by 11pm | ||||||||||||||||||||||||||||||||
Start with fewer habits than you think. Three to five rows you actually tick beat fifteen you ignore by the second week. Empty rows are fine; add a habit when the first ones feel easy.
Make each habit specific enough to tick without debate. "Read 20 minutes" works better than "read more", and "Walk after lunch" better than "exercise".
Put the sheet where the habit happens. A tracker on the bathroom mirror suits flossing; one by the kettle suits drinking water. Seeing the row is half the reminder.
Paper is honest and satisfying, but it cannot remind you, and a missed day stays missed. If you find yourself forgetting to look at the sheet, a habit tracker app can nudge you at the right time and show your trends over months.
Streako does that for free on Android, with reminders, streak freeze tokens for the odd missed day, and challenges with friends. Our guide on how to use a habit tracker covers paper and apps side by side.
FAQ
Yes. Use it as often as you like, for personal use, with no sign-up. Nothing you type is sent to us; it stays in your browser.
Press "Print or save as PDF", then choose "Save as PDF" (or "Microsoft Print to PDF") as the printer in the dialog.
Yes. The sheet is designed for one A4 or US Letter page in landscape, with up to 15 habits and every day of the month.
You can fill it in on a phone, but it prints best from a computer. On a phone, use the share menu to print or save as PDF.
Keep going
When you want reminders, streak freezes and friends keeping score, Streako is free on Android.
