Habit Tracker: Free Online Monthly and Weekly Habit Tracker (+ Printable)

You don't need an account or an app to start. Add up to 10 habits above, each with its own icon and color, and tap the big circle when you've done one today. Each card fills in your streak, completion and a year heatmap. Prefer paper? Print a monthly or weekly sheet. Your tracker lives in the page link: copy it or bookmark the page to keep it.

How to use this habit tracker (and save it without an account)

Add a habit or pick a template, tap the circle on its card when you've done it today, and read your streak, best streak and percentage on the chips. Then copy the link or bookmark the page. That link is your save: every habit, check and note is in it, and nothing is stored anywhere else.

1. Add a habit or pick a template

   Name it, pick an icon, a color and the days you plan to do it, and add a note if you like. The pencil edits, moves or deletes it.

2. Tap the circle when you've done it

   Forgot yesterday? Tap that square on the heatmap.

3. Read your chips and your heatmap

   With two habits or more, the All habits card under your cards sums up your month from your first check-in.

4. Copy the link or bookmark the page

   Again after each check-in: a bookmark keeps the tracker as it was.

On a phone, cards show the last 16 weeks with bigger squares; the Full view switch shows 12 months. Send yourself the link after each check-in. On a computer, press N for a new habit or 1 to 9 (0 for the tenth) to check today. Tip: check off at a fixed moment, like before bed.

Habits to track: 30 ideas to start with

Track small actions you control and can do on your worst day, like reading 10 pages or walking 20 minutes, not results like losing 10 pounds. Start with 1 to 3 habits (our suggestion, not a research number), then add one when the first runs by itself.

These 30 ideas are worded like the tool's seven templates: pick the Study template above and four appear at once, each with its own icon.

• Morning routine: Wake up at the same time, Drink a glass of water, Make your bed, Stretch for 5 minutes, No phone for the first 30 minutes
• Evening routine: Screens off an hour before bed, Write 3 lines in a journal, Lay out tomorrow's clothes, Read before sleep, In bed by 10:30 PM
• Health: Walk 20 minutes, Drink water with every meal, Vegetables at lunch and dinner, 7+ hours of sleep, Protein with breakfast
• Focus: Write down your top 3 tasks, One 25-minute focus session, No social media before noon, Plan tomorrow before you log off, Clear your desk before you stop
• Study: Study for 30 minutes, Review flashcards, Phone in another room while studying, Read 10 pages, Write one line on what you learned
• Break a bad habit: No snooze button, No doomscrolling after 9 PM, No snacks after dinner, Phone out of the bedroom, No phone at the dinner table

Some of our tools fit these habits: the stretching timer for your 5 minutes, the Pomodoro timer for a 25-minute focus session, the water intake calculator and sleep cycle calculator for the Health habits, and the reading time calculator for your 10 pages. These are general ideas, not medical advice: with a health condition, ask your doctor first.

Want more? See our 100+ good habits by life area, or bad habits and what to do instead to turn a "No ..." habit into something you do. How to wake up early fits the Morning routine, time blocking the Focus habits.

Does habit tracking work? What the research says

Yes, on average. In experiments, people given a way to track their progress checked in more often and reached more of their goals, most of all when they recorded it physically and shared it with someone. Tracking alone doesn't make a habit automatic, though: a fixed cue in your day does that part.

In a 2016 meta-analysis of 138 studies with 19,951 participants, Benjamin Harkin and colleagues pooled experiments that randomly gave some people a way to monitor their goal progress. Those people checked their progress more often and did better on their goals, with an average effect size of d+ = 0.40 (95% CI 0.32 to 0.48), a small to medium effect. The effect was larger when progress was physically recorded and when it was reported to others or made public. Most of the studies were about health goals. Habits also forgive a slip. In a 2010 study by Phillippa Lally and colleagues, 96 volunteers repeated one daily behavior for 12 weeks and rated how automatic it felt. The median time to automaticity was 66 days, individual estimates ran from 18 to 254 days, and missing one opportunity did not materially affect habit formation.

Tapping a circle is "physically recorded"; sending a friend your link is "reported". In a four-week study by Katarzyna Stawarz, Anna Cox and Ann Blandford, app reminders helped people repeat a behavior but got in the way of the habit, while cues tied to an event in their day built automaticity. Tying a habit to something you already do is habit stacking.

How this habit tracker counts streaks (and what happens if you miss a day)

Your current streak is the days done in a row up to today, your best streak is the longest run in this tracker, and your completion is done days divided by planned days this month, counted from the day you added the habit. Today only counts once you check it off, and a planned rest day never breaks a streak.

So your numbers never drop at 8 in the morning, and a habit added on the 20th counts from the 20th. A Workout you plan on Monday, Wednesday and Friday doesn't break on Tuesday, and a check on a rest day adds to your streak, not your percentage.

The card shows "3 in a row" and 80% (4 of 5 planned days); tap Saturday's circle and it becomes 4 in a row and 83%. On the All habits heatmap, a fuller square means more of that day's habits done. To count days since you started, try the days since calculator.

Don't break the chain, and never miss twice

"Don't break the chain" is usually credited to Jerry Seinfeld, through a story Brad Isaac told in 2007; how much of it is Seinfeld's own is unclear. Either way, a row of checks is hard to break.

The 2-day rule means you never skip a habit two days in a row. In Atomic Habits, James Clear calls it "never miss twice". It's a rule of thumb, not a research finding, but it fits Lally's result. After two missed planned days, the card says: "Missed twice. Do the smallest version today." More in our Atomic Habits cheat sheet.

Limits: the link holds up to 12 months (fewer with long names and notes; the tool warns you), the tracker can't see whether you updated your bookmark, and a streak counts showing up, not how well it went.

Last updated: November 5, 2026.

Monthly vs weekly habit tracker: which view should you use (and how to print it)?

Use Cards, the default, to check off today and see each habit's year at a glance. Switch to Month to see patterns, like which weekdays you slip and how a month adds up. Use Week on a small screen or when you're starting out: seven boxes per habit feel lighter than 31.

Month and Week are checklist grids, habits as rows and days as columns, and they are what you print. Tap Print and choose With my checks (a month in review for your planner), Habit names only (an empty card for the fridge) or Blank sheet (10 empty rows). A month prints landscape on US Letter or A4, a week portrait, in black and white; for a PDF, choose Save as PDF. Our chore chart maker prints the same way.

That week adds up to 18 of 21 check-ins (86%). Keep a bullet journal? Draw the same grid or paste in a names-only sheet. A Sheets or Notion template works too, but you build the streaks with formulas. Doing a challenge? The 75 Soft challenge guide has its own 75-day tracker and the monk mode guide a 30-day one.

Habit tracker app vs paper vs online: which one fits you?

The best habit tracker is the one you still open in week three. Paper works best when you want the tracker in sight every day. An online tracker like this one is the fastest start, with nothing to install. An app is worth it when you want reminders, your history on your phone and your habits in a fixed order.

Four questions to choose by:

• Do I want to see it, on the fridge or my desk?
• Do I want to be reminded, or do I already have a fixed moment?
• Do I want to do my habits in a fixed order, as a routine?
• Where does my data live, and do I mind?

One honest note: many "best habit tracker app" lists are written by the maker of one of the apps on them. Greatr, our iPhone app, is one option for people who want their habits as a routine.

Why habit trackers stop working (and how to keep going)

When a habit tracker goes quiet after a couple of weeks, it's usually for the same few reasons: too many habits, habits that are too big, one missed day that turns into a week, and no fixed place in the day. Each has a small fix, and none needs more willpower.

Too many at once. Ten is the tracker's limit, not a target. In Atomic Habits, James Clear puts it plainly: "It is better to consistently track one habit than to sporadically track ten."

Too big. Make the habit small enough to do on a bad day. "Read 1 page" counts.

All or nothing. A streak is a tool, not a grade for your character. Miss a day, then do the smallest version the next.

No fixed moment. Tie the habit to something you already do, like after your coffee, and write that moment in the habit's note.

Tracking results instead of actions. You can't check off "lose 10 pounds" today. You can check off "Walk 20 minutes".

New Year's resolutions stall for the same reasons, and if you're tempted by something extreme, our 75 Hard alternatives are gentler.

Before you add another habit, check:

• Have I done my current habits on most planned days for two weeks?
• Can I do the new one in 2 minutes on a bad day?
• Does it have a fixed moment in my day?
• Is it an action I control, not a result?

Take your habits with you: run them as a routine

A tracker shows whether you do a habit; a fixed order in your day helps you do it. So put your habits in a morning or evening routine, in the same order every day, and run them one at a time.

Greatr, our iPhone app, is built for that: put the same habits in a routine and tap Play. Greatr counts every day you show up, with streaks and medals like the 30 Day Streak medal, and every habit earns XP. If your phone wins most mornings, the app lock keeps the apps you choose locked until your routine is done.

Otto, the guide in the app, puts it simply: "Do one small habit today, and I will mark it in my notebook as day 1 of your 66-day journey."