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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.

Why Do Men Go Bald? And Is There Anything You Can Really Do About It?

Certainly, when it comes to male pattern baldness, people often wonder why it affects men and not women, right? The emergence of male pattern baldness is not just a cosmetic issue; it poses challenges to psychological health and confidence as well. There are numerous reasons and factors contributing to why men experience male pattern baldness, from genetic predisposition to overall health conditions. So, would you like to know why? Let’s explore the reasons and discover specialized treatments for it together. Keep scrolling!

What is male pattern baldness?

Male pattern baldness is a prevalent condition affecting men. It is characterized by hair loss following a distinctive pattern, typically starting from the forehead and crown, creating a bald or thinning area. 

What age do men go bald? Male pattern baldness, also known as androgenic alopecia, is a common condition that typically starts in the 20s and 30s, with many men experiencing some degree of hair loss by the age of 50 baldness tends to progress over time and can impact many adult men, with approximately 50% of men experiencing it by the age of 50 and 70% by the age of 70. This condition occurs when hair follicles on the scalp shrink and weaken, leading to hair loss.

A study Male Hair Loss( 2019-2023) analyzing data from 10,000 men aged 20 to 80, aimed to evaluate patterns in male hair loss over the period from 2019 to 2023. The data were derived from health surveys conducted across various healthcare facilities.  The findings reveal a notable 10% surge in the prevalence of male hair loss during the specified timeframe. Specifically, hair loss rates among men aged 20-29 have increased from 15% to 20%, those in men aged 30-39 have risen from 25% to 30%, and individuals aged 40-49 have experienced an escalation from 35% to 40%.

What causes hair loss in men?

If you observe thinning hair or a receding hairline while your friends seem unaffected, it’s natural to question the reason. In fact, there are two main causes of baldness in men:

  • Genetic factors: Male pattern baldness is a hereditary condition, meaning it is passed from parents to their children. If your father or brother has male pattern baldness, you are more likely to experience it.
  • Hormones: A hormone called testosterone may play a role in male pattern baldness. Testosterone is converted into another hormone called dihydrotestosterone (DHT), which can weaken hair follicles and lead to hair loss.

While male pattern baldness is a significant contributor to hair loss in men, it’s not the sole cause. Conditions related to the immune system, such as alopecia areata, can result in the body mistakenly attacks healthy hair follicles, leading to hair loss.

Additionally, hair loss in men can be attributed to various factors, including:

  • Traumatic life events
  • Unmanaged stress
  • Significant weight loss
  • Surgical procedures
  • Illness

Insufficient intake of iron, protein, and vitamin D in your diet can also elevate the risk of hair loss. Moreover, certain medications like chemotherapy, acne medications, and immunosuppressants may induce temporary hair loss.

How To Know If You Bald

Experiencing more hair loss than usual is the most common symptom. You may notice increased hair shedding during shampooing, hair brushing, or simply running your fingers through your hair.

Gradual thinning of hair: When hair loss is significant, the hair starts to thin in certain areas on the scalp. Thinning may become apparent on the forehead, temples, crown, or the top of the head.

Receding hairline: The hairline, which separates the hair from the scalp, may be pulled back when experiencing substantial hair loss, forming an M, U, or O-shaped pattern.

Thinning and weakened hair: Excessive hair loss often leads to thin and weakened strands. The hair may become prone to breakage, and split ends, and be difficult to style.

In addition, you might encounter other symptoms of hair loss, such as:

  • Itching or scalp irritation
  • Pain or swelling of the scalp
  • Dandruff or scalp inflammation
  • Fatigue or weakness

How to treat baldness in men

Medication

Minoxidil

Minoxidil, a topical medication for male pattern baldness, aims to slow hair loss and encourage regrowth over 4 to 12 months. Ceasing the medication may result in resumed hair loss. Users might encounter side effects like scalp dryness, irritation, and burning. Severe reactions such as irregular heartbeat or chest pain require prompt medical attention.

Finasteride

Finasteride (Propecia, Proscar) is a more potent medication than Minoxidil, effectively slowing male pattern baldness by inhibiting the production of the hormone responsible for hair loss. However, stopping finasteride use leads to hair loss recurrence. Results from finasteride treatment for male pattern baldness become evident within 3 to 12 months. Side effects may include itching, rash, chest tightness, breast enlargement, facial or lip swelling, pain during ejaculation, testicular pain, and erectile dysfunction.

Surgery

 Hair transplant surgery is a commonly used treatment method for male pattern baldness. In this procedure, healthy hair follicles are harvested from a donor area on the scalp and transplanted into the balding region.

Strip Harvesting (FUT)

FUT involves separating a strip of scalp with healthy hair follicles and transplanting it into the balding area. This strip of scalp is then divided into hundreds of small grafts and implanted into sections of the scalp where hair is not growing.

Follicular Unit Extraction (FUE)

With FUE, the surgeon extracts individual healthy hair follicles from the scalp, creating small incisions in areas experiencing hair loss, and transplanting the follicles into these sites. This allows for even hair growth across the entire scalp.

Laser treatment

Low-level laser therapy can be utilized to enhance circulation on the scalp and stimulate hair follicles. Although this is a relatively new treatment method, laser therapy has been proven to be safe and applicable

Can baldness in men be prevented?

Male pattern baldness typically originates from genetic factors, making it challenging to reverse. However, when noticing signs of thinning hair, one can potentially slow down the process through the following methods:

Scalp Massage

This method promotes blood circulation, stimulating hair follicles. When massaging, it’s essential to avoid using fingernails to prevent damage to the hair follicles.

Adopting a Healthy Diet

A nutritionally balanced diet rich in protein, vitamins, and iron contributes to strong and healthy hair. Proteins found in foods like meat, fish, dairy products, and whole grains nurture robust hair. Vitamins, such as B5, B6, and Biotin, support rapid hair growth and prevent breakage.

Avoiding Stimulants

According to research, excessive alcohol and tobacco use can contribute to male pattern baldness. Therefore, it’s advisable to limit the intake of stimulants.

Stress Reduction

When experiencing stress, men can engage in physical activities like walking, cycling, swimming, or practicing yoga, or practice deep breathing to restore balance and prevent hair loss.

Conclusion

Baldness is not only a common phenomenon but also has negative impacts on the psychological well-being of those affected, gaining insight into the causes and treatment methods empowers individuals to choose suitable remedies and minimize the adverse effects of baldness. Try implementing these methods and observe their effectiveness. This not only supports an enhancement in your appearance but also contributes to an improved quality of life and self-confidence when stepping out into the world. I hope you find this information valuable, and I encourage you to experiment with these approaches to see the desired results

FAQs

  1. Why don’t women go bald?

Women can experience hair thinning and hair loss, but the pattern and extent are often different from male pattern baldness. Hormonal differences, particularly lower levels of dihydrotestosterone (DHT) in women, contribute to this distinction. Additionally, the hair loss gene associated with male pattern baldness is typically inherited from both parents, making it less prevalent in women.

  1. Can you stop male pattern baldness?

No, male pattern baldness cannot be completely stopped, but various treatments, such as medications and surgical procedures, may help slow down the process or stimulate hair regrowth to some extent. It’s essential to consult with a healthcare professional to determine the most appropriate approach based on individual circumstances.

  1. Which country has the most bald men?

The Czech Republic with 42.8%, has the most bald men in the world. Spain, Germany, France, United Kingdom, Italy, Netherlands, U.S, Canada, and Belgium follow in the ten first places with percentages ranging from 36% to 42 % of the male population experiencing some degree of hair loss.

  1.  Does every man go bald eventually?

No, not every man goes bald eventually. Male pattern baldness, which is the most common cause of hair loss in men, is influenced by genetic and hormonal factors. While a significant number of men may experience some degree of hair thinning or loss as they age, the extent and pattern can vary widely among individuals. Some men may maintain a full head of hair throughout their lives, while others may experience more noticeable hair loss. 

  1. How fast do men go bald?

The speed at which men go bald varies widely. Some may experience gradual hair loss over many years, while others may undergo more rapid thinning. It depends on genetic, hormonal, and individual factors.