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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.

HOW TO UNCLOG YOUR NOSE INSTANTLY

You want relief from a congested, runny nose as soon as possible so that you can resume your regular breathing pattern painlessly. Sadly, drugs take time to work, and in order to effectively cure your congestion, you must correctly diagnose its source and select the appropriate active ingredients. If you are dying to know how to unclog your nose instantly, you’re in the right place.

CAUSES OF STUFFY NOSE

There are various causes of the clogged nose:

  • Bacterial, viral and fungal infection
  • Common cold
  • Sinusitis
  • Allergic
  • Asthma
  • Deviated nasal symptoms
  • Nasal polyp 

Different therapy modalities are available based on the underlying problem. You should visit a doctor if you experience nasal congestion or other stuffy nose symptoms that last longer than ten days, such as sneezing, fever, and postnasal drip. At an earlier stage, though, a stuffy nose can be easily cured with a variety of home remedies. The inflamed nasal passage can be effectively calmed with home remedies and palliative care.

HOW TO UNSTUFF YOUR NOSE INSTANTLY

HOLD YOUR BREATH

Holding your breath as long as you can is one simple and fast method for clearing your sinuses. Pinch your nose shut between your thumb and index finger, if that helps, and hold that position for as long as you can before inhaling deeply. You may notice a rapid clearing of your sinuses after taking a deep breath.

It is thought that the brain clears the sinuses when it senses a shortage of oxygen so that when you do regain access to air, there would be a clear channel from the nose to the brain. However, the precise mechanism and rationale behind this tactic remain unknown.

HOLD, TAP & LET GO

If you’re not comfortable restricting your oxygen intake to clear your nostrils, you can also use the “press, tap, release” method. You can do this anywhere, even on the metro, in bed, or in an office chair.

The tongue should be pressed and held against the roof of the mouth as the first step. Next, lightly tap your forehead, slightly above your nose, between your eyebrows with two fingers. Next, let go of your tongue and fingers and carry out the action once more. Your sinuses should feel less congested if you repeat the same movements (push, tap, release) for 20 seconds or so.

USE A HUMIDIFIER

Reducing sinus pain and nasal congestion can be achieved quickly and easily with the use of a humidifier.

The device turns water into moisture, which gradually permeates the atmosphere and raises the relative humidity of a space.

In your nose and sinuses, breathing in this wet air helps relieve inflamed tissues and enlarged blood vessels. Some people assert that clogged mucus can discharge more effectively when the air is warm and humidified.

Humidifiers can still be beneficial if you have nasal congestion symptoms and want to place them throughout your home or workplace.

TAKE A HOT SHOWER

Shower steam might help thin down mucus and lessen inflammation in your nose. For a short while, at least, taking a hot shower can help your breathing return to normal.

Inhaling steam from hot water in a sink will have the same effect. Here’s how to do it:

  • Switch on the hot water in the sink in the bathroom.
  • When the temperature is appropriate, cover your head with a towel and position it over the sink.
  • Breathe deeply while letting the steam rise.
  • Take care to avoid getting steam or hot water burns on your face.

STAY HYDRATED

If you think you may have the flu or think you could have a cold, it’s crucial to stay hydrated.

By keeping your body at its optimal level of hydration, you can help thin the mucus in your nasal passages, which will force fluids out of your nose and lower sinus pressure. Reduced pressure equals reduced discomfort and inflammation.

Warm beverages, such as tea, may also help relieve sore throats.

DRAIN YOUR SINUSES

Using a Neti pot to clear your congested nostrils is not glamorous, but it works. An apparatus called a neti pot is intended to remove fluids and mucus from your nasal passages.

Instead of utilizing tap water, the Food and Drug Administration (FDA) advises using distilled or sterile water:

  • Position your head above a sink.
  • Insert the neti pot’s spout into one nostril.
  • Once the water starts to enter your nasal canal, tilt the neti pot.
  • After entering your nostril, the water will exit via the other nostril and drain into the sink.
  • After about a minute, switch sides and repeat.

DECONGESTANTS

When you’re unwell, why do you feel stuffy? because your nose’s blood vessels enlarge and obstruct your airways. Decongestants available over-the-counter can constrict these arteries and facilitate breathing. Look for the components of pseudoephedrine or phenylephrine on the label. Nasal spray decongestants function in the same manner. But exercise caution! If you wear them for more than four or five days in succession, your nose may become even more congested. These products may occasionally cause you to feel anxious or agitated.

PEPPERMINT

Being a natural decongestant, peppermint and its primary active component, menthol, may even help thin out the muck in your chest. They are present in numerous cough drops and chest massages. Additionally, peppermint tea is available. Purchase it from the store or create it yourself: For ten minutes, steep one teaspoon of dried peppermint in one cup of hot water. Up to five cups should be consumed daily.

HONEY

Honey is useful for treating stuffy noses because it is adaptable and good for many different health issues. It contains a plentiful supply of essential nutrients, including minerals and vitamins. Additionally, it possesses antimicrobial qualities that aid in the defense against a range of bacterial illnesses. Honey has the ability to soothe inflamed throats, nasal passages, and remove mucus buildup. A cup of lukewarm water mixed with two tablespoons of honey will help unclog your nasal passages. In order to alleviate your symptoms, you can also add honey to milk or tea. 

APPLE CIDER VINEGAR

Apple cider vinegar contains all the key elements required to relieve stuffy noses. It also possesses antifungal and antibacterial qualities. Take two tablespoons of cider vinegar mixed with a cup of warm water three times a day. A tablespoon of honey can also be added to this beverage.

GINGER

Due to its strong antioxidant and anti-inflammatory content, ginger may help relieve stuffy noses. It works incredibly well to clear congested noses. Ginger can be applied as a compressor. You can boil two cups of water with chunks of ginger in it for the compressor. After soaking a clean washcloth in the mixture, gently apply it to your face for fifteen minutes. In addition, you can prepare a cup of ginger tea and consume it three times a day to get immediate relief from stuffy noses.
A blocked nose may be a genuine pain in the ass, no matter the season.  Allergies, a cold, or even some long-term illnesses can result in nasal congestion. For those who have been searching “How to unstuff your nose” on the internet for a few days straight, our article will provide you with everything you need to know that can help you treat your stuffy nose.