Habit Tracker Template: A Simple Weekly Format

A good habit tracker template should be easy to update and easy to review. The format below works on paper, in a spreadsheet, or as the plan for habits you later move into an app.

Weekly habit tracker template

Copy this table and replace the example habits:

Habit	Target	Cue	Minimum version	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Walk	Daily	After lunch	3 minutes	□	□	□	□	□	□	□
Read	5 days	Phone on charge	2 pages	□	□	□	□	□	□	□
Plan tomorrow	Weekdays	Close laptop	Write first task	□	□	□	□	□	-	-

Add one review line below it:

What made the habit easier or harder this week?

Example:

Habit: 10-minute walk
Frequency: daily
Cue: after lunch
Minimum version: 3-minute walk
Review note: missed Wed due to meeting, moved cue to after dinner

Add quantity tracking when needed

A checkbox answers “did it happen?”. Add an amount column when you need to know “how much?”:

Habit	Daily aim	Mon	Tue	Wed	Thu	Fri	Weekly note
Water	6 glasses	5	6	4	7	6	Keep a glass at the desk
Push-ups	20	20	10	20	0	20	Use two sets on busy days
Coffees	Limit 3	3	4	2	3	2	Move afternoon drink earlier

Targets are useful for something you want to reach. Limits are better for something you want to keep below a threshold. If you only want a baseline, record the total without treating it as success or failure. See the habit Counter guide for those choices.

How to use it well

Track completion, not perfection.
Review once per week.
Change one variable at a time.

A ten-minute weekly review

Count completed days without judging individual misses.
Look for the first point where a run of missed days began.
Decide whether the cue was visible and stable.
Shrink the minimum version if it still feels hard on a busy day.
Keep, change, or remove each habit deliberately.

Do not fill blank days from memory just to make the page look complete. The template is useful because it shows the actual pattern.

Use This As A Starting Point

If you prefer tracking this template in an app instead of manually, see Habit Tracker.