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.

30 HIGH PROTEIN SNACKS FOR FAT LOSS

I consider myself a healthy eater, but I must admit that snacking is my weakness. I love to snack, and while I sometimes reach for chips or chocolate (shhh!), I make an effort to choose high-protein snacks that keep me feeling satisfied for longer.

When you opt for snacks like chips and cookies, you get immediate gratification but little to no long-term benefits. Have you ever noticed how, shortly after indulging in those types of foods, you find yourself hungry again just ten minutes later? This often leads to consuming even more unhealthy snacks, creating a frustrating cycle.

If you’re looking to lose weight, avoiding unsatisfying snacks is crucial. By switching to high-protein options, you can stay fuller for longer and ultimately consume less overall. Here’s a roundup of 30 nutritious snacks for weight loss that you should consider!

Easy No-Bake Energy Bites | Gimme Some Oven
These no-bake energy bites are packed with nutritious ingredients like peanut butter, old-fashioned oats, and chia seeds, making them a delicious way to curb your hunger!

Lightly Salted Roasted Almonds
Almonds are an excellent source of protein. For a savory snack, lightly roast them in coconut oil and sprinkle with salt, then bake for about 15 minutes.

Hard-Boiled Egg and Avocado Bowl | Eating Bird Food
Eggs are a staple in high-protein diets, and combined with the health benefits of avocado, they make a fantastic snack. Mix with red onion and pepper for added flavor!

Tuna Salad on Crackers
This simple high-protein snack is perfect for meal prep. Just mix canned tuna with mustard or mayo and green onions, then store it in the fridge. Spread it on multigrain crackers for a quick treat.

Peanut Butter Banana Overnight Oats | Two Green Peas
Overnight oats are an ideal on-the-go snack. With 12.5 grams of protein per jar, these oats will keep you satisfied throughout the day.

High Protein Black Bean Lime Dip | Hurry the Food Up
Black beans are not only rich in protein but also boast an excellent protein-fiber ratio. This dip is great for muscle recovery and energy, thanks to its magnesium content.

Roasted Chickpeas
Craving something crunchy? Try roasted chickpeas instead of chips. They’re savory, satisfying, and one cup packs 39 grams of protein!

Hummus and Veggies
Hummus, made from protein-rich chickpeas, is perfect for dipping your favorite vegetables, like carrots, celery, or cucumber, for a tasty snack.

Customizable Protein-Packed Oatmeal Cups | The Healthy Maven
Muffins are a great snack option since you can batch bake them, freeze, and grab them throughout the week. These oatmeal cups are packed with protein from both protein powder and rolled oats.

Banana with Peanut Butter
One of my go-to snacks, banana with peanut butter is fantastic for weight loss. Peanut butter provides protein, while bananas offer fiber, natural sugars, and vitamins C and B-6 for an energy boost!

Smoked Salmon and Avocado Toast | A Zesty Bite
Smoked salmon with avocado on toast is not only delicious but also incredibly satisfying and healthy. I could eat this every day!

Sea Salt and Garlic Kale Chips | The Busy Baker
Kale is a superfood, and when baked with sea salt and garlic, it transforms into a healthy chip alternative that can help with weight loss.

Greek Yogurt with Fruits
One of the simplest high-protein snacks is Greek yogurt topped with your favorite fruits. It’s nutritious and refreshing!

Apple and Cheese
Sliced cheddar cheese paired with apple is a delightful and protein-rich snack.

Coconut Chia Seed Pudding | Diet Taste
Chia seeds are small but packed with protein. Mix them with coconut milk and a touch of honey for a delicious, nutritious snack!

Chipotle Lime Edamame | Dizzy, Busy and Hungry
Edamame is protein-rich and delicious. This recipe adds lime juice, chipotle powder, and sunflower seeds for a flavorful twist.

Almond Butter
Spread almond butter on toast, multigrain crackers, or fresh fruit like apples and bananas for a tasty protein boost!

Tuna and White Bean Salad | Budget Bytes
This protein-packed salad combines tuna and white beans for a quick and nutritious snack option.

Zucchini Bread Protein Muffins | Amy’s Healthy Baking
These protein muffins are healthy and delicious, made with coconut flour, ground cinnamon, pure maple syrup, fresh zucchini, and vanilla protein powder.

Blueberry Yogurt Protein Bites | Capturing Joy with Kristen Duke
With just four ingredients, these protein bites are a healthy, simple snack made from real foods!

Cottage Cheese with Honey and Berries
Cottage cheese is rich in casein protein, which digests slowly, making it perfect for sustained energy. Top it with berries for a tasty treat.

Guacamole Deviled Eggs | Simply Recipes
Deviled eggs and guacamole make a delicious and satisfying high-protein snack that’s sure to be a favorite!

Gluten-Free Black Bean Brownies | Minimalist Baker
Yes, healthy brownies exist! These black bean brownies are delicious, crispy, and incredibly easy to make, offering a high-protein treat.

Trail Mix
Whether you make it yourself or buy it, trail mix with a high nut content is an excellent high-protein snack option!

Kale, Berry, and Acai Power Smoothie | Deliciously Ella
Smoothies are a fantastic snack, especially when they’re packed with protein. This nutrient-rich smoothie blends delicious ingredients for a heavenly taste.

Lentils
Lentils are simple to prepare and packed with protein to keep you feeling full for longer!

Veggie Quinoa Chickpea Salad | Exploring Healthy Foods
This salad is loaded with healthy ingredients, most of which are protein-rich. Prepare a batch to portion into snack-sized containers for the week.

Lettuce Wraps with Chicken and Avocado | Dear Crissy
Chicken is a great protein source. Combine it with avocado in a refreshing lettuce wrap for a nutritious snack.

Apple Chai Energy Balls | Fit Foodie Finds
These energy balls, made with rolled oats, almond butter, cinnamon, and honey, provide a high-protein, energizing snack in a convenient size!

Peanut Butter Oatmeal Smoothie | Chef Savvy
A delicious blend of peanut butter and oatmeal, this smoothie is perfect for a midday hunger fix.

Swap out unhealthy snacks for these high-protein options that will keep you energized and satisfied!