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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.

LATOCHA SCOTT WEIGHT LOSS – SECRETS BEHIND HER VEGAN LIFESTYLE

LaTocha Scott is a famous name in the music industry. Her powerful vocals made the supergroup Xscape a force of nature on the R&B music charts of the 90s. But when she walked off the stage and the stage lights turned off, the Georgia native was not at all happy. “To be honest, I was really tired of being called the ‘big girl’ of Xscape, so my journey of personal transformation had begun.” After that, she truly surprised the public and became an inspiration for those who are struggling with weight loss. Let’s see what she did.

WHO IS LATOCHA SCOTT?

LaTocha Reney Scott-Bivens, born on October 2, 1973, is an American singer known for R&B music. People call her LaTocha. She became famous in the 1990s as part of the successful R&B group Xscape. In 2002, Scott decided to go solo and released a single and later an album.

In 2004, Scott tried to bring Xscape back with Kiesha Miles, Tameka Cottle, and her sister Tamika Scott. They got together in 2005 and recorded the song “What’s Up,” but it was just for a short time, and the group split up the next year. Additionally, on January 1, 2020, she published a book called “LaTocha’s Planted Lifestyle.”

THE VEGAN JOURNEY BEGINS 

If the idea of eating only plant-based foods sounded overwhelming, Scott-Bivens understood. “People always think, ‘Oh, you just go in and stop eating everything.’ That’s not how it happened,” she said, smiling. “Baby steps at first, like cutting out pork entirely—that was the initial thing for me to choose a vegan lifestyle.”

Being open to trying new things is also important. “I had to find my way in the kitchen and be creative coming up with meals. But that helped me, too, because I started to learn more about what I was putting in my body,” the singer/author said. And once you got used to this journey, you might find it interesting.

When it came to sharing vegan meals with non-vegans, Scott-Bivens preferred to lead by example. “I just cook,” she laughed. “I cook and I don’t really tell people that it’s vegan. One of the dishes that I like to make for people is spinach dip. Everybody loves a good dip. That’s why I don’t preach. I just try to be a billboard or that voice for people who want to know more about how being vegan works. You just remove the hurdles. To be honest, there’s no right or wrong way.”

As for whether the Black community would embrace a vegan menu, the entertainer was optimistic. “I think we’re slowly starting to embrace a plant-based lifestyle…So, I think it’s a slow transition, but it’s happening. And once we continue to post the narrative of eating healthier and [its] benefits, people will embrace it even more. In my community, in my neighborhood, my husband will invite people over and I’ll cook dishes. I think people want to know what it [vegan food] tastes like. For some reason, I think they think it’s not tasty and that’s so far from the truth. I like to say that I like to ‘veganize’ recipes.”

A vegan diet had lots of good things for your body. When you ate only plant-based foods, like fruits, veggies, and grains, it could help you stay healthy. One big benefit was that it was usually lower in fat, especially the unhealthy kind. This could be good for your heart and could help you keep a healthy weight. Also, a vegan diet was full of vitamins, minerals, and fiber that your body needed to work well. People who ate this way often said they felt more energetic and less tired. Plus, it could be kinder to the environment because it used fewer resources like water and land. So, choosing a vegan diet could be a tasty and smart way to take care of yourself and the plane

WINNING OVER HER NON-VEGAN FRIENDS

I don’t really try to do anything special. Whenever my husband invites people over, I just make delicious vegan dishes without telling them it’s vegan. When they find out, they’re surprised and say, ‘Oh my God, Tocha, this is good!’ The toughest person to convince was Tiny, who is really picky. She said, ‘I don’t believe you. Come over, and let me see what you got.’ So, I made lasagna, spinach dip, and vegan oatmeal cookies. Even now, she called me a few days ago and said we should open a restaurant together.

I add a southern touch to my food, just like my mother and grandmother did, but I don’t use animals. That’s the only difference. If you want to discover more about LaTocha’s vegan recipes, you can pre-order her cookbook, LaTocha’s Planted Lifestyle.

LATOCHA SCOTT’S HUSBAND

Rocky Bivens and LaTocha Scott got married in 1995. Since then, they’ve been like a team, helping each other out. Rocky is the CEO of Biv Global Management, a company that works with people in entertainment like movies, TV, music, and fashion. He first worked as a security guard for R. Kelly and later became the business manager. Rocky has supported LaTocha in many different projects.

LATOCHA SCOTT’S LIFE STYLE

LaTocha Scott’s singing career brought in around $3 million. She makes money as a singer, earning between $21,000 and $210,000. She also gets paid for being in movies and on TV, and from her music tours and royalties. We don’t know about the cars she owns. She lives in Peachtree City, Georgia, but there isn’t much information about her house or other properties.

WHY DID LATOCHA SCOTT LEAVE XSCAPE?

LaTocha Scott left Xscape in 2023, and it’s a bit complicated. There were a few reasons for it. One big reason was they didn’t agree on how things were managed. LaTocha was worried about the person in charge, but the others wanted to stick with the current plan, causing some tension. They also didn’t see eye to eye on what to call the group when LaTocha took a break. She suggested a new name, but the others wanted to keep the original name. There were also personal problems, like issues between LaTocha and her sister Tamika, and some money concerns involving LaTocha’s husband. Even though she didn’t officially leave, LaTocha is taking a break and hopes to come back to Xscape later. Right now, she’s working on her own projects while the rest of the group performs as a trio.

DOES LATOCHA SCOTT HAVE A CHILD?

Yes, LaTocha Scott has a son named Jamon, and he was born in August 1997. She and her husband Rocky Bivens, who they’ve been together for 28 years, are Jamon’s parents. Some people talked about rumors in 2023 that Rocky might have another baby with someone else, but we don’t know if that’s true. As far as we know, LaTocha is still known to have only one child, Jamon.

LATOCHA SCOTT’S NET WORTH

Determining LaTocha Scott’s exact net worth can be a bit tricky since different sources provide different estimates. However, it’s generally believed to be somewhere between $3 million and $4 million. She earned her wealth from various sources:

Firstly, the success of Xscape, the R&B group she co-founded, played a big part. Their albums, tours, and endorsements, especially hits like “Just Kickin’ It” and “Understanding,” contributed significantly to her earnings.

LaTocha also pursued a solo career with albums like “Solo Flight 404,” adding to her income, even though it didn’t reach the same heights as Xscape.

Her songwriting skills, evident in co-writing Xscape hits and songs for other artists, have generated ongoing royalties.

Television appearances, including reality shows like “R&B Divas: Atlanta” and “Xscape: Still Kickin’ It,” likely brought in additional income through appearance fees.

While specific details about her current income are not public, LaTocha appears to lead a comfortable lifestyle, as seen on her active social media, where she shares glimpses of her travels and fashion, suggesting she enjoys the rewards of her hard work.

FAQ

1. What happened between Kandi and LaTocha Scott?

LaTocha explained that the tension with Kandi started because Kandi “had problems with [her] taking the lead” on most of the group’s tracks.

2. Who stole money from Xscape?

Tamika Scott of Xscape shares proof supporting her claim that her sister LaTocha and brother-in-law Rocky Bivens took $30,000. This comes in response to LaTocha and Rocky denying Tamika’s accusations of theft from almost a decade ago.

3. Did LaTocha steal her sister’s money?

The “Who Do I Run To” singer denied the accusations, hinting that the sisters faced financial difficulties years ago, and she now seeks “clarity” regarding the alleged stealing during that time.

CONCLUSION

LaTocha Scott’s weight loss journey is an inspiring story of making positive changes for a healthier life. By sharing her tips and tricks, she motivates others who might be struggling with weight loss. Her transformation not only reflects a physical change but also a mindset shift towards well-being. Overall, LaTocha’s story teaches us that with determination and a positive mindset, anyone can achieve their health and fitness goals.