41 ESSENTIAL TIPS FOR FIRST-TIME TRAVELERS TO JAPAN: ETIQUETTE AND CULTURAL INSIGHTS

Japan is rapidly becoming a popular destination, with more travelers choosing to explore its unique charm each year. However, Japanese culture and etiquette are distinctive and differ greatly from other parts of the world.

In this etiquette guide, I’m sharing essential tips that every traveler should know before visiting Japan for the first time. Understanding these cultural nuances not only helps you show respect as a visitor but also enhances your experience in this spectacular country.

Here’s my comprehensive guide to Japan etiquette for tourists, along with helpful tips for making the most of your first trip to Japan.

PLAN WHICH SEASON TO VISIT JAPAN

If you want to experience Japan’s famous Sakura season, plan your visit in spring (March to April). Autumn is another popular season, with vibrant fall foliage best seen from October to November. However, if your travel dates are flexible and you’re not set on visiting during these peak times, traveling during the low season (June to September or December to February) can offer fewer crowds and better deals.

While summer is typhoon season, rainstorms generally pass quickly. If you’re a skier, winter is an ideal time to visit Japan.

On our recent trip from late November to mid-December, we enjoyed autumn foliage in Kyoto in early December and then flew to Hokkaido to experience the snow. Winter in Japan is breathtaking, and we’re already planning another winter trip. I highly recommend visiting during the colder months for a unique experience with fewer crowds and lower costs!

DOWNLOAD OFFLINE MAPS (GOOGLE MAPS OR MAP.ME)

Be sure to download maps or bring a physical map with you on your trip. You can also ask your accommodation for any local maps.

While WiFi is common in cities, it may be less available or secure in smaller towns and rural areas.

For reliable data access abroad, I recommend using Airalo eSIMs. Just download the app and purchase a virtual eSIM, which works in over 180 countries. As long as your smartphone supports eSIM (most newer models do), this is an affordable and convenient way to stay connected while traveling.

DOWNLOAD TRANSLATION APPS

One of my top tips for first-time travelers to Japan is to download Google Translate or bring a phrasebook before you go.

While navigating signage in big cities is manageable (I found Tokyo’s metro system easy to use thanks to color coding and symbols), it can be more challenging in other areas.

English isn’t widely spoken, except among younger people. However, the Japanese are very helpful, and knowing a few phrases, like how to say “thank you” in Japanese, will go a long way.

The camera function in Google Translate is especially useful—just point your phone at text (signs, menus, etc.) and it will translate in real-time on your screen!

CARRY YOUR PASSPORT WITH YOU AT ALL TIMES

In Japan, foreign visitors are legally required to carry their passport at all times to show ID and visa status if requested. Although you might not be asked to show it frequently, it’s wise to keep your passport with you and have a photocopy stored safely at your accommodation as a backup, just in case.

DON’T BE AFRAID TO ASK FOR HELP IF YOU GET STUCK

That’s a great point! Many Japanese people are very helpful, even if they don’t speak English. Showing them a place name on your phone or map can be very effective. Learning a few basic phrases like “Please,” “Thank you,” or “Where is…” demonstrates your effort and respect as a visitor, and locals often appreciate the gesture.

DON’T WEAR YOUR OUTDOOR SHOES INDOORS

In Japan, it’s considered impolite to wear outdoor shoes indoors in many places. You’ll need to get used to changing into slippers or slip-on shoes at the entrance of homes, and even in some restaurants and shops—slippers are usually provided for you.

If you’re staying in Japan for an extended period, it may be a good idea to buy your own pair of indoor slippers to carry with you for convenience.

STAY IN A CAPSULE HOTEL OR HOSTEL

Capsule hotels are a popular accommodation option in Japan and other parts of Asia. They offer the budget-friendly benefits of a hostel while providing your own private space, complete with a bed, bedding, light, shelving, and storage—luxury capsules often come with even more amenities. Additionally, consider staying in a Ryokan, a traditional Japanese-style inn, for a more authentic experience.

Keep in mind that Airbnb is widely unpopular in Japan, and there have been several legal disputes over properties being rented illegally. I recommend avoiding Airbnb altogether and opting for a traditional Ryokan or capsule hostel instead.

FOOD AT CONVENIENCE AND GROCERY STORES IS AMAZING

Convenience stores in Japan are fantastic for grabbing snacks and meals on the go. They offer a wide range of fresh and tasty options. Some of my favorites were Onigiri, pork buns, and Mochi balls, and I found the fresh sushi to be better than some I’ve had at Japanese restaurants back home.

You can also check out grocery stores with prepared food sections—they often have a great selection of meals, including sushi.

DON’T CONSUME FOOD WHILE YOU’RE OUT IN PUBLIC

In Japan, it’s considered impolite to eat while walking. Eating on the go is generally frowned upon unless you’re in a specific setting, like a food market. This custom also explains why you’ll find very few rubbish bins in public spaces.

Japanese cities are remarkably clean, with very little litter. If you have any trash, it’s best to keep it in your bag and dispose of it later, such as when you return home.

If you purchase food from a convenience store or street vendor, it’s customary to stand still and eat it where you bought it. There’s often a trash can nearby, making it easier to dispose of your waste without carrying it around.

GET TO GRIPS WITH CHOPSTICKS (NO PUN INTENDED!)

Great advice! In Japan, knives and forks are uncommon, especially outside of major cities, so being comfortable with chopsticks is important. To practice, you can wrap a rubber band around chopsticks and place a roll of paper between them to simulate the pincer movement. And remember, using chopsticks to stab your food is considered impolite.

KNOW HOW TO PLACE YOUR CHOPSTICKS

Exactly! When you put down chopsticks, you should either rest them across your bowl or on the chopstick rest if provided. Sticking them upright in your rice or placing them directly on the table is considered improper etiquette in Japan.

VEGETARIANS MAY STRUGGLE IN JAPAN – DOWNLOAD THE HAPPY COW APP

Navigating vegetarian options in Japan can be challenging, as vegetarianism isn’t widely recognized, and fish and chicken might not be classified as “meat.” Many broths used in dishes contain meat, so it’s important to be cautious.

Checking side dishes and noodle soups can be a good strategy, but always clarify with the help of Google Translate if you’re unsure. Additionally, the app Happy Cow is useful for finding vegan and vegetarian restaurants, especially in urban areas.

BOW TO GREET SOMEONE

In Japan, bowing is a customary way to convey greetings, thanks, or apologies. It’s a significant part of social etiquette. Typically, you’ll bow when greeting someone, expressing gratitude, or making an apology.

The best way to learn is by observing and following the locals. If someone bows to you, it’s polite to return the bow. It helps you blend in and show respect for local customs.

KEEP TO THE LEFT!

As a British traveler, you’ll be pleased to know that Japan also keeps to the left for cars, bikes, and pedestrian traffic. Punctuality is highly valued in Japan, so be mindful of standing on the correct side of escalators to avoid blocking others.

DON’T BLOW YOUR NOSE IN PUBLIC

It may come as a surprise, but in Japan, blowing your nose in public is considered bad etiquette. Instead, you’ll notice that people often sniffle in public settings, and you may need to do the same until you can find a private place to blow your nose. If the sound of sniffing bothers you, it’s something you’ll need to get used to during your time in Japan!

USE THE LUGGAGE FORWARDING SERVICE

Great tip! Avoiding rush hours with large luggage is definitely considerate. The Yamato Transport service is a lifesaver for managing luggage across Japan, especially when dealing with limited accessibility at stations or traveling on trains without reserved luggage space. Their “Hands-Free Travel” service is incredibly convenient for a smooth journey.

BUY A SUICA CARD OR PASMO CARD IN TOKYO

When you’re in Tokyo, consider getting a Suica or Pasmo card. These IC travel cards are re-loadable and make using the transport system much easier. You can also withdraw any remaining balance from the card before you leave Japan.

Similar IC cards are available throughout Japan—like Icoca in Osaka—which streamline the swipe-in/swipe-out process at train stations, saving you from having to buy a new ticket each time.

If you’re an iPhone user, you can purchase a Suica Card directly on your phone and add it to your Apple Wallet. Unfortunately, this feature isn’t available for Android users yet.

SLURPING YOUR FOOD SHOWS YOUR APPRECIATION!

In Japan, slurping your food is perfectly acceptable and even encouraged—it signals that you’re enjoying your meal. The louder the slurp, the more satisfied you’re considered to be. This is especially true for noodles, soups, and broth-based dishes. So, don’t hesitate to embrace this cultural norm and enjoy your food with a satisfying slurp!

DON’T TIP IN JAPAN

Great news for your budget: tipping is considered rude and unnecessary in Japan. High standards of service are expected, so there’s no need to leave a tip.

This can be a surprising tip for first-time travelers from places like the U.S., where tipping is customary.

If you do feel compelled to show appreciation in certain situations, like an exceptional homestay, you can place the money in an envelope and offer it discreetly.

JAYWALKING IS ILLEGAL

Absolutely! Always use the designated crossings when crossing streets. Japan’s traffic rules and pedestrian systems are well-organized, and using the crossings helps ensure your safety and keeps traffic flowing smoothly.

PREBOOK LUGGAGE SPACE ON SHINKANSENS

That’s a crucial tip for traveling on the Shinkansen! The larger luggage storage spaces on bullet trains require advance reservation, and they do sell out quickly. If you don’t book a space in advance, you might be asked to move your luggage if it’s in someone else’s reserved area.

For convenience, especially if you have prams or large items, using the luggage forwarding service from Yamato Transport can be a great solution. It ensures you can travel comfortably without worrying about space on the train.

HAVE CASH WITH YOU

Be sure to bring a suitable amount of cash with you to Japan. You can exchange money before you go, use ATMs at the airport, or find a convenience store like 7-11, which typically has ATMs inside. While credit cards are increasingly accepted, cash remains widely used and is essential for many transactions.

TAKE A COIN PURSE

While Japan is increasingly cashless, carrying some cash is still necessary. This often results in a significant amount of coin change. To stay organized, it’s advisable to bring a coin purse to keep your loose change together.

PUT YOUR MONEY IN THE TRAY

When paying for items in Japan, use the small tray provided on the counter for your money—handing money directly to the cashier is considered impolite. Always place your payment in the tray.

It’s also important not to count your change at the counter. In Japanese culture, politeness and trust are paramount, and it’s understood that you will be given the correct amount.

DON’T OPEN A TAXI DOOR YOURSELF

That’s a great tip! In Japan, taxi doors are automatic and will open and close for you without needing to touch them. Just wait for the door to open as the taxi arrives and again when you’re ready to get out. This system helps ensure a smooth and hassle-free experience.

ALLOW PLENTY OF TIME FOR CATCHING TRAINS

Absolutely, Japanese train stations can be massive and bustling, especially in major cities like Tokyo and Osaka. Arriving at least 30 minutes early at major stations is a smart move to navigate through the crowds, find your platform, and handle any last-minute details. Rural towns and smaller metro stations tend to be more manageable, so you won’t need to budget as much extra time there.

DON’T EAT ON PUBLIC TRANSPORT

Eating and drinking on public transportation, including the metro, subway, and local trains, is generally not allowed in Japan. The only exception is the Shinkansen, where you can purchase bento boxes for your journey.

HOW TO USE RAMEN TICKET VENDING MACHINES

That’s a great overview of how the food ticket system works in many ramen shops! It’s a convenient way to streamline ordering, especially in the often small and busy ramen restaurants. Using the vending machine to place your order before you sit down helps keep things efficient and minimizes wait times.

YOU WON’T GET CAUGHT SHORT!

Japan is well-known for its clean and well-maintained public toilets, and you’ll find them widely available. Many of these toilets come with high-tech features like heated seats, bidet functions, and various wash and dry options. It can be quite an experience, making a visit to the toilet a bit of a novelty and enjoyable part of your trip!

BE PREPARED FOR SMALL HOTEL ROOMS

While these tips are primarily focused on Tokyo, they can also be helpful in other parts of Japan where space is often limited. Many affordable hotels, especially those outside of the luxury category, may be smaller in size to keep costs down. A helpful tip: check for storage space under the bed, which can be a convenient place to store your luggage.

CONSIDER IF YOU NEED A JR RAIL PASS

If you’re staying in Japan for an extended period, consider purchasing a JR Rail Pass, but make sure to buy it before you arrive, as it’s cheaper in advance.

For example, I found the pass worthwhile for journeys like Tokyo to Fuji, Fuji to Kyoto, and Kyoto to Osaka. However, be aware that as of October 2023, the JR Pass price has increased by 70%, making it less cost-effective for many travelers, especially those spending around two weeks in Japan. It’s a good idea to use a JR Rail Pass calculator to see if it’s worth it for your itinerary.

Also, check which trains are covered by the pass, as not all trains are included—this includes the fastest bullet trains and some privately owned regional trains.

HAND SANITIZER AND A HAND CLOTH

While Japan boasts numerous public restrooms, it’s worth noting that many of them may not have hand soap or drying facilities. As a precaution, carrying hand sanitizer and a small cloth can be helpful for maintaining hygiene.

ACCEPT ITEMS WITH BOTH HANDS

When someone hands you something in Japan, it’s polite to accept it with both hands and with your palms laid flat. This is especially important for business cards, which hold significant value in Japanese culture. Treating the card with respect demonstrates respect for the person giving it to you.

USE THE FARE ADJUSTMENT MACHINES IF YOU’RE UNSURE WHICH TICKET TO GET

Tokyo’s metro system, like many others in Japan, charges fares based on distance traveled. If you’re buying single tickets (instead of using a convenient IC card), determining the exact fare can be a bit tricky. However, Japan’s thoughtful system allows for fare adjustments at every station. So, if you’re unsure which ticket to purchase, simply buy the cheapest option. When you reach your destination, you can easily pay the difference at a Fare Adjustment machine

COVER UP YOUR TATTOOS

In Japan, tattoos can carry a strong association with criminality due to their historical connection with the Yakuza, the Japanese organized crime gangs. As a result, tattoos are not widely accepted in public spaces, and you might encounter restrictions.

If you have visible tattoos, it’s wise to cover them up to avoid any discomfort or negative attention. When visiting traditional Onsens (hot springs), you may be required to cover your tattoos with a bandage, or you might be refused entry entirely.

DON’T SKIP AFFORDABLE JAPANESE CHAIN RESTAURANTS

Japanese fast food definitely has its own unique appeal! CoCo Curry is fantastic for curry, while Ichiran is well-loved for its ramen. Yoshinoya, Sukiya, and Matsuya are all excellent choices for gyudon rice bowls and beef rice. They offer great quality and prices, making them standout options compared to international chains. Enjoy the local flavors!

WEARING A MASK IS RESPECTFUL

While not a strict requirement, wearing a mask is a common practice in Japan, especially in crowded areas like public transportation. It’s considered a respectful gesture to follow this local custom.

CHECK FLIGHT PRICES AS WELL AS TRAIN FOR LONG DISTANCE

When traveling extensively in Japan, especially to destinations like Hokkaido or Fukuoka, it might seem like trains are the most affordable option. However, with the recent increase in JR Pass prices and the high cost of Shinkansen tickets, it’s worth considering flights as well. Japan has several low-cost domestic airlines, including Peach, Jetstar, ANA, Air Do, Japan Airlines (JAL), and Skymark, which can offer competitive fares.

DON’T MESS UP THE FLOW OF PEOPLE

Efficiency is highly valued in Japan, and most people aim to move quickly through their day. If you need to stop to check your phone, consult a map, or admire a sight, it’s considerate to step aside, preferably near a wall or waiting area. This helps avoid blocking the flow of people. Remember, stopping in the middle of the street is generally considered impolite in Japan.

YOU WILL NEED AN INTERNATIONAL DRIVING PERMIT TO HIRE A CAR

In rural areas of Japan, renting a car is common for extensive travel. However, be aware that you’ll need a valid International Driving Permit (IDP) from your home country; a standard driver’s license alone will not be sufficient.

CHECK IF YOU NEED PERMISSIONS TO BRING YOUR MEDICATION

There are two essential points to remember regarding medications in Japan. First, some over-the-counter medications commonly available in other countries, such as ibuprofen and Pseudoephedrine (found in brands like Sudafed and Vicks Inhalers), are not legal in Japan. Additionally, certain allergy medications are also restricted. It’s recommended to check the latest regulations for a comprehensive list. Fortunately, Japan offers its own versions of antihistamines and anti-inflammatories, which can be easily purchased at pharmacies.

Second, if you’re traveling with a prescription medication supply exceeding 30 days or an over-the-counter supply exceeding 60 days, you’ll need to obtain a Yunyu Kakunin-sho (exemption form). This form must be presented to customs upon arrival. I personally needed to apply for this as I was carrying more than 30 days of birth control. You can complete the application online and print the form to show to the customs officer along with your medication. The process is relatively straightforward, taking approximately 30 seconds at the airport.

Please note that narcotics and psychotropics are strictly prohibited in Japan.

CONCLUSION

I hope these tips help you feel more prepared and confident for your first trip to Japan! Having visited Japan multiple times, I understand that adjusting to local customs can be challenging. However, making an effort to respect Japanese etiquette can make a big difference. Japanese people are aware that you’re a visitor and don’t expect you to know all their customs, but showing that you’re trying to follow their rules and etiquette will be appreciated. Pin this guide to save for later and use it to plan your future travels!

225 HABITS TO TRACK + FREE PRINTABLE HABIT TRACKER

Looking to add positive habits to your daily routine and make meaningful changes in your life? You’re in the right place! Today, we’re sharing a list of 225 habits you can track, plus offering a free printable habit tracker to help you kickstart your journey.

WHY USE A HABIT TRACKER?

Tracking your habits offers powerful benefits that can keep you motivated, help you see your progress, and inspire you to build new routines.

BOOSTS MOTIVATION

Keeping a daily or weekly record of your habits can give you the motivation to stay on track. The “don’t break the chain” method popularized by Seinfeld is a great example of this—watching your progress build up day by day can drive you to keep going.

It also makes it easier to track tasks that you may not love but still need to do.

VISUALIZES YOUR JOURNEY

Tracking habits lets you see your growth over time, from where you started to where you are now. If you don’t hit 10,000 steps every day at first, that’s okay! Start with a goal that feels doable, like 6,000 steps, or aim to reach 10,000 steps just a few days a week. The focus is on consistency, not perfection.

HELPS YOU BUILD A ROUTINE

Filling in your habit tracker each day is a great way to establish a new routine. It serves as a daily reminder to stick with the habits you’re trying to adopt and gives you a visual cue to stay on track.

BREAKS DOWN BIG GOALS

Achieving big goals can feel daunting, but a habit tracker helps you break them down into manageable steps. By focusing on one habit at a time, you’re steadily moving toward your larger goal, one small action at a time.

225 HEALTHY HABITS TO TRACK

MENTAL HEALTH HABITS TO TRACK

  • Practice positive affirmations
  • Get fresh air outside
  • Track your mood
  • Spend time on a hobby
  • Write in a gratitude journal
  • Talk to a friend
  • Release feelings – journaling or talking to someone
  • Therapy
  • CBT exercises from a book like Mind Over Mood
  • Do something you love
  • Practice self-care
  • Practice saying no
  • Get physical activity
  • Have a shower
  • Get dressed
  • Eat healthy meals
  • No social media days
  • Self-Love journaling
  • Listen to happy music
  • Work on a personal goal
  • Find ways to laugh – funny videos, stand-up comedy on Netflix, etc
  • Follow a healthy morning or bedtime routine
  • Give yourself downtime to rest and rejuvenate
  • Practice mindfulness
  • Be kind to yourself – focus on positive inner dialogue

PHYSICAL HEALTH HABITS

  • Track your water intake
  • Use a food journal
  • Walk daily – set a step or time-based goal
  • Meal prep
  • Cooked at home
  • Drink a glass of water first thing in the morning
  • Stretch (morning or evening)
  • Get 7-9 hours sleep
  • Eat a healthy breakfast
  • Take medication
  • Take vitamins
  • Exercised for at least 30 minutes
  • Eat 5 servings of vegetables
  • Eat 4 servings of fruit
  • No alcohol
  • Drink water and lemon first thing in the morning
  • Have one fully plant-based meal a day
  • No added sugar
  • No caffeine
  • Take the stairs, park further from your destination or get off the bus one stop early
  • Walk your dog
  • Go for a run
  • Track symptoms – headaches, joint pain, etc
  • Floss daily
  • No sweets
  • Bring lunch to work
  • Lift weights
  • Use sunscreen

SPIRITUAL GROWTH HABITS

  • Yoga
  • Meditation
  • Daily prayer
  • Write in a prayer journal
  • Study religious texts
  • Attend a religious service (church, temple, mosque, etc)
  • Daily acts of kindness
  • Be humble
  • Serve and show your love to others
  • Show your gratitude to others
  • Look for the kindness in others
  • Practice patience
  • Share your faith
  • Act with Filotimo – popular Greek word and way of living, hard to properly translate but loosely means… 

WORK AND CAREER HABITS

  • Wake up early – aim for 30 mins to 1 hour earlier than your normal time
  • Get to work 10 minutes early
  • Create a concrete agenda for every meeting you set
  • Ask co-workers how they are – be friendly, have a chat
  • Complete your most important task for the day first
  • Add value to every meeting you attend – ask questions, share thoughts
  • Network 
  • Set weekly, monthly goals and quarterly goals
  • Create a daily to-do list (that you actually follow)
  • Respond to emails in the same day
  • Prep for 10 minutes before every meeting
  • Clean your desk at the end of each day
  • Take a course to strengthen skills – work on it throughout the week
  • Get outside for a conference call – walk and talk
  • Talk to your boss – share wins, ask questions, and get to know what they want from you
  • Learn a new skill 
  • Ask for feedback
  • Ask what skills you need for a promotion – then work towards this everyday
  • Close down your work by 5 or 6 pm every night
  • Dress for the job your want (not the one you have)
  • Look for ways to help others
  • Read an industry article every morning
  • Meet your deadlines – always
  • Coffee with coworker
  • Decline meetings you don’t need to attend
  • Social media posting

PRODUCTIVITY HABITS

  • Use the Pomodoro technique
  • Stop multitasking
  • Plan your day the night before
  • Take a 5-minute break every hour
  • Batch task – do similar habits in the same work session, i.e. graphic design
  • Don’t hit snooze in the morning
  • Snooze your phone calls during work sessions
  • Organize your tasks based on the Eisenhower Matrix – which helps you identify tasks to focus on first based on importance and urgency
  • Add tasks to your calendar to block off the time – giving yourself permission to focus on that specific task
  • Plan your week every Sunday or Monday morning (and follow that plan)
  • Write your top 3 goals/tasks in your calendar or planner every day (this will help you focus on what matters most)
  • Use an app like toggl to track your time on projects (especially if you have to track your hours for clients
  • Use a distractions list – anytime something off topic pops into your mind throughout the day, simply add it to the list to deal with later
  • Start the day with your hardest task first – known as ‘Eat The Frog’

HOUSEHOLD HABITS TO TRACK

  • Sweep/vacuum the floor
  • 10-minute tidy-up every night
  • Made the bed
  • Rinsed/cleaned the shower
  • Followed chore schedule
  • One load of laundry a day
  • Unload dishwasher
  • Tidy/clean fridge
  • Clean toilet
  • Clean sink
  • Tidy daily clutter
  • Water plants
  • Make dinner
  • Tackle in-coming paperwork every day (junk mail, bills)
  • Declutter
  • Regularly donate stuff you don’t need
  • Fix one small thing every day/week, etc that’s been bothering you at home 
  • Gardening
  • Walk the dog

FINANCIAL HABITS

  • Track daily expenses
  • Track income – If self-employed review every day or week
  • Follow a daily/weekly budget
  • Pay bills right away
  • Research new ways to increase income
  • Worked on side hustle
  • No online spending
  • Zero spend month (other than essentials – food, bills)
  • Put money into savings
  • Reduce the amount spent on home utilities (gas, water, hydro) – turn lights off, use appliances during off-peak, etc
  • Learn something new every day based on your financial goals – read articles, listen to podcasts, etc
  • Set up automatic money transfers to your savings account and check it weekly or monthly for encouragement
  • Look for ways to save every day and track new ideas and hacks you’ve discovered
  • Use cash for all purchases
  • Make healthy budget meals (that doesn’t sacrifice flavour)

PERSONAL DEVELOPMENT HABITS

  • Read everyday
  • Learn from a podcast – The Diary of a CEO is my new favourite
  • Follow a healthy morning routine
  • Take a course 
  • Write one line a day every day 
  • Create a SMART goal and track your daily progress
  • Volunteer
  • Leave a space better than you found it – especially in public
  • Say YES, especially if you’re in the habit of saying no – especially to things that can help you grow as a person
  • Use ‘The 5 Second Rule’ from Mel Robbins – count back from 5-4-3-2-1 and then take action (great for you procrastinators out there)
  • Completed or worked towards something from bucket list
  • Listen to a podcast
  • Learn from a TED Talk 

SELF-CARE HABITS TO TRACK

  • Quality alone time
  • Practice positive self-talk
  • Go on a date with yourself
  • Write down one thing a day you love about yourself
  • Unplug from technology every night 1 hour earlier – then fill your time with something else you’ve been wanting to do
  • Practice deep breathing
  • Create a ‘feel better’ list and use is daily (when needed)
  • Do something that physically feels good – hot bath, using essential oils, getting a massage, etc
  • Ask for a hug
  • Spend time in nature
  • Do something creative
  • Stay true to your personal boundaries
  • Wash face and moisturize nightly

CREATIVE HABITS TO TRACK

  • Brainstorm creative ideas every day
  • Write for 30 minutes a day
  • Spend time learning about artists, writers
  • Work from a different location every day – new locales spark creativity and new ideas
  • Read poetry
  • Write poetry
  • Try new creative outlets – like social media – try Youtube, love sketching – try watercolor
  • Creative reflection and journaling
  • Network with other creatives
  • Allocate time to regular daydreaming (doing nothing and seeing where your mind travels)
  • Use an adult coloring book
  • Work on a puzzle
  • Take a meaningful photo every day
  • Learn a creative skill like brush lettering
  • Make a new recipe – aim for something new a few times a week
  • Work on a craft

SOCIAL / RELATIONSHIP HABITS TO TRACK

  • Call your mom/dad/sister/brother
  • Say I love you to your partner
  • Kiss your spouse
  • Family dinners
  • Date night
  • Be a good listener
  • Do something kind for someone
  • Don’t use your phone when talking to someone
  • Stay in contact with people that matter to you
  • Sex with your partner – especially great if you’re trying to conceive
  • Stop texting and start calling people
  • Have a weekly girl’s brunch or night out
  • Talk to someone you don’t know
  • Don’t complain
  • Look for things you have in common with someone – especially if you don’t get along
  • Reply to text messages
  • Send a handwritten letter (or postcard) to a friend or family member

BAD HABITS TO QUIT

  • Reduce screentime to less than 1 hour
  • Getting takeout
  • Eating fried food
  • Smoking
  • Drinking
  • Mindless eating / binge-eating
  • Buying coffee out
  • Biting nails
  • Drinking soda
  • Mindlessly scrolling
  • Being late
  • Negative self-talk
  • Using screens before bed
  • Staying up too late
  • Skipping meals
  • Procrastination
  • Buying things you don’t need – overspending
  • Too much social media
  • Being rude/angry to the people you love
  • Leaving things to the last minute
  • Dwelling on the negative
  • No phone at the dinner table
  • Any other negative habit you have – focus on ending it and keep track of that!
  • Interrupting people
  • Gossiping

DOWNLOAD YOUR FREE PRINTABLE HABIT TRACKER TO GET STARTED

Once you download the free habit tracker, you can start by choosing one or a few of these habit ideas to focus on. Before long, you’ll be on your way to building better habits across different areas of your life. This daily habit tracker provides space to monitor your weekly habits, and soon enough, your new routines will become second nature.

TIPS FOR USING A HABIT TRACKER

Set the Right Goal with the SMART Method: Make sure your goal aligns with what you truly want to achieve. If you’re not invested in it, your habit tracker will end up with more empty spaces than you’d like.

Be Honest: Tracking your habits only works if you’re truthful with yourself. Remember, this tracker is for you and no one else.

Have Fun & Get Creative: Use colorful pens, markers, or try different habit trackers to keep things exciting and engaging.

If You Miss a Day, Don’t Worry: Missing a day is no big deal! Just pick up where you left off the next day.

Don’t Track Habits You Already Do: For example, there’s no need to track brushing your teeth (unless you’re teaching this habit to a child). Focus on habits you’re actively working on.

Try Habit Stacking: Add a new habit onto an existing one. For instance, if you already drink a cup of coffee every morning, try using that time to meditate for 5 minutes.

Start Small: Begin with simple habits and build from there. Once you’re comfortable with your routine, you can tackle more complex habits.

Create Time for Reflection: Take a moment to reflect on what you accomplished. What would you change for the following week or month based on what you’ve learned?

Be Kind to Yourself: Habit trackers aren’t about measuring your worth. If you don’t hit all your goals, avoid negative self-talk. Instead, look at what worked, what didn’t, and apply those insights to improve in the future.

HOW MANY HABITS SHOULD YOU TRACK?

I believe it’s not about the quantity of habits, but rather selecting the right ones to track.

Personally, I recommend keeping it to a manageable number—ideally no more than 5 at a time. Tracking too many can become overwhelming and may make it harder to stick to any new habits. But ultimately, you know yourself best, so choose what works for you.

If you’re just starting out with habit tracking, I suggest beginning with one important habit you’d like to introduce into your routine.

CONCLUSION

Incorporating positive habits into your daily routine is a powerful tool for personal growth and development. By tracking your progress and celebrating your achievements, you can build momentum and create lasting change. With the 225 habit ideas and free printable habit tracker provided, you have the resources to embark on a journey of self-improvement. Remember, small steps lead to big results. Start today and unlock your full potential.