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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.

15 AMAZING FREE THINGS TO DO IN NEW YORK CITY

New York City, with its lively streets, iconic landmarks, and vibrant food scene, is as diverse as it is exciting. While it’s known for being expensive, especially when trying to experience everything the city has to offer, there are plenty of amazing free things to do if you plan wisely.

Sure, NYC boasts high-end restaurants and trendy bars where you can spend the night indulging, but not everything has to come with a hefty price tag!

If you’re looking to explore the city without breaking the bank, here are some of the best free activities you can enjoy. And if you’re up for a little adventure, don’t miss out on NYC’s hidden gems, perfect for those who want to discover unique spots off the beaten path. Check out these free attractions and enjoy your trip to the fullest!

Coney Island

Situated south of Brooklyn, right next to the New York Aquarium, you’ll find Coney Island Beach and Boardwalk. With almost 3 miles (4.8 km) of sandy shores to wander along, visitors can take a leisurely stroll while soaking up the sights and sounds of Coney Island – and maybe treat themselves to some classic saltwater taffy along the way. It’s truly one of the best free activities in New York, offering a perfect mix of relaxation and fun!

Chrysler Building

One of New York’s most iconic skyscrapers, and a personal favorite of mine, is the Chrysler Building. Located in Midtown East, it’s a stunning example of Art Deco architecture.

What’s even better is that you can explore the lobby for free. While the rest of the building is off-limits to the public, the lobby offers a glimpse into its period decor. With its striking red Moroccan marble walls and elegant Art Deco light fixtures, the lobby is a must-see. It’s open to the public Monday through Friday, from 7:00 am to 6:00 pm, making it an easy addition to any NYC itinerary.

Staten Island Ferry

While typical ferry tours to Staten Island cost around $12, the Staten Island Ferry is completely free! Primarily used by commuters, the ferry is open to everyone and offers a scenic ride across New York Harbor. Operating since 1905, this ferry provides a budget-friendly way to enjoy stunning views of the Statue of Liberty and the Manhattan skyline.

Once you’ve explored Staten Island, you can hop back on the ferry for another free ride to Manhattan, making it a fantastic way to see some of New York’s most iconic sights without spending a dime. Plus, the money you save can be put toward sampling some of the city’s best doughnuts!

Walk The High Line

One of New York’s most iconic walkways, the High Line, is a stunning elevated park that sits 30 feet above ground, built on a disused metro line. It connects the Meatpacking District to the Javits Convention Center.

This 1.45-mile (2.3 km) long path, adorned with lush greenery, offers breathtaking views as it winds through Manhattan’s West Side. If you’re interested in learning more about the park’s history, free public tours are available, and you’ll encounter various public art installations along the route.

Walking the High Line is truly one of the best free things to do in New York, blending nature, art, and history in a unique urban setting.

Spot the NYC Parakeets at Green-Wood Cemetery

While it may sound a bit eerie, Green-Wood Cemetery is one of NYC’s National Historic Landmarks, covering an impressive 478 acres of hills and valleys in Brooklyn. Beyond being a cemetery, it’s also a fantastic spot for bird-watching. Over the years, parakeets have made this serene place their home, so be sure to keep your eyes peeled for these colorful birds. Take your time to enjoy the entire neighborhood, as it offers a unique blend of history, nature, and tranquility.

Central Park Conservancy Festival

Film enthusiasts, rejoice! The Central Park Conservancy Film Festival takes place in Central Park during the summer months. Classic films are screened near the Sheep Meadow (minus the sheep), providing a picturesque outdoor setting. Each screening features a live DJ performance before the film begins, adding to the festive atmosphere. Gates open at 6:30 pm, with the movie starting at 8:00 pm, making it a perfect evening outing under the stars. Don’t miss this charming experience!

Bryant Park Summer Film Festival

Each summer, HBO hosts a free film festival in Bryant Park, welcoming everyone to join in on the fun. Film screenings take place from June through August at 5:00 pm every Monday. Arriving early is a must, as seats fill up quickly! The selected movies are often nostalgic and come with meaningful context, which will be shared during the event. It’s truly one of the best free activities in New York, especially on a warm summer evening, providing a perfect blend of entertainment and atmosphere.

Visit the Vessel

Situated in Hudson Yards, the Vessel is one of the newest attractions in New York and easily ranks among the best free things to do during a long weekend visit. Tickets to ascend the Vessel are completely free, but they can go quickly, so be sure to check the website for the latest availability. This unique architectural marvel offers stunning views and a fantastic opportunity for memorable photos!

Catch Some Comedy

If you love comedy and are a fan of Seth Meyers, you’ll be thrilled to know that you can attend live recordings of his show for FREE! NBC’s “Late Night” offers tickets to visitors in New York City, but there’s a catch: you’ll need to book four to six weeks in advance to secure your spot. Keep in mind that attendees must be at least 16 years old, and only groups of four or fewer are permitted. It’s a fantastic opportunity to enjoy a night of laughs while experiencing a live taping!

Greenwich Village

For those looking to explore the bohemian streets of Greenwich Village, there are two fantastic free options available.

The Village Alliance offers a section on their website for self-guided tours, categorized by various interest areas such as art and architecture, cultural heritage, film, food and drink, and more.

Additionally, they provide free guided tours every Saturday from June through September. These tours meet rain or shine (so be sure to pack an umbrella!) at 11:30 am outside 130 Second Avenue and last approximately 90 minutes. It’s a great way to soak in the history and charm of the neighborhood!

Visit like a local

Have you always dreamed of a personalized tour of New York City from a local’s perspective but didn’t want to spend a fortune? Look no further than Big Apple Greeter, a volunteer-based visitor service designed for tourists.

All volunteers are native New Yorkers, and many are multilingual, so you’re likely to find someone who speaks your language. Simply sign up and request the areas of New York City you’d like to explore, whether it’s a specific neighborhood or some of the city’s hidden gems.

As long as there’s an available volunteer, your tour is completely free! Just remember, a little stop for coffee and cake is always appreciated!

Central Park

What could be more free than strolling through one of the world’s most famous urban parks? Central Park is incredibly vast, and while you won’t get too lost, navigating the hundreds of walkways and promenades can be a delightful challenge (especially if you’re anything like me!).

Each day, you can download free walking guides online to explore the park at your own pace. Be sure to stop by Bethesda Fountain and take some time to wander around Belvedere Castle. It’s a perfect way to enjoy the beauty and serenity of this iconic park!

American Folk Art Museum

If you’re looking for a museum that offers free admission every day of the year (without the hassle of specific slots or times), head straight to the American Folk Art Museum. It’s a wonderful opportunity to learn about folk art and its significance in the USA. Admission is always free, so you can take your time getting there and truly enjoy the stunning artwork inside. Just keep in mind that weekends can get particularly busy, so plan accordingly for a more relaxed experience!

New York Aquarium

Fridays are popular for freebies in NYC, but did you know that Wednesdays have a special offer too? If you’re eager to see seals, sea lions, and walruses, you’re in luck! The New York Aquarium offers free admission every Wednesday from 3:00 pm until closing. This little-known time slot allows you to explore the aquarium at no cost. While entry is free, donations are welcome if you’d like to contribute. It’s a fantastic opportunity to enjoy marine life without spending a dime!

MoMA’s Sculpture Garden

If you’re an art enthusiast, you probably know about MoMA—the Museum of Modern Art in Manhattan, which is hailed as one of the best art museums globally. The great news is that on Friday afternoons, entry is completely free!

From 4:00 to 8:00 PM every Friday, visitors can explore the museum without spending a dime. However, be prepared for long lines, particularly early on; they tend to shorten after 6 PM, but this means you might have less time to enjoy the exhibits, so it’s wise to plan your visit accordingly.

If you’re not in NYC on a Friday, don’t fret! MoMA also offers a beautiful outdoor space, the Abby Aldrich Rockefeller Sculpture Garden, which is open to the public for free every day from 9:00 to 10:15 AM. This serene area features various artworks and sculptures, providing a peaceful environment that many visitors overlook.

For more details, you can check out the information on MoMA here.

CONCLUSION

New York City, a bustling metropolis that never sleeps, offers a plethora of exciting experiences, many of which won’t cost you a dime. From immersing yourself in art and culture at world-class museums to exploring iconic landmarks like Central Park and the Brooklyn Bridge, there’s something for everyone to enjoy. By taking advantage of these free activities, you can fully experience the vibrant energy and diverse attractions that make NYC a truly unforgettable destination.