Habit tracker for a month: template, beautiful design examples

It's fashionable to instill good habits.... The word "tracker" comes from the English word tracking, which translates as "follow" or "track". According to psychologists, good habits are an indispensable attribute of a successful person!

The habit tracker is a table that describes the goal and the time it takes to arrive at it (week, month). It is necessary to mark in it every day when a step is made towards your goal. Thus, a useful skill can be developed.

Purpose and principle of work of the tracker of good habits

The principle of the habit tracker is that you need to note the steps that lead to a new habit every day. This method works for many people. If you write down your goal on paper, create a table of useful skills and post it in a prominent place, then a person's consciousness begins to work towards achieving this goal.

The monthly habit tracker has main principles:

• It is placed in a conspicuous place and should often be seen.
• Don't set too many goals. Good habits are best taught gradually.
• The tracker should be beautiful and bright. The brain will focus on it automatically.

Many people set big goals, but do not go towards them and gradually forget. A habit tracker won't let you forget. It shows that every step that can be overlooked is important for a big goal. The tracker in this regard will help not to give up, increasing the desire to reach the end.

Useful tracker impact

The tracker helps you develop a new healthy habit. How else can he positively influence a person and his lifestyle:

• Motivation. If you look at your tracker every day, you can see how much work is being done, it increases the desire to take big steps.
• Increased time management skill... If you compose trackers for your goals, no matter large or small, you develop the skill of correctly allocating time throughout the day. The person clearly understands and knows what he needs to do today. The tracker helps you not to slip into a routine, shows the way to your goal.
• Reduces forgetfulness. If you write down your goals, determine the deadline for their implementation, then you do not need to constantly keep information about this in your head. You just need to look at your table. Therefore, it is recommended to keep the tracker in a visible place. Based on the fact that you do not need to memorize a lot of information, the brain is unloaded. It helps to reduce anxiety.
• Improving self-esteem. Many people tend to scroll through all the situations of their day in their heads. Sometimes it seems that nothing useful has been done in a day. There is a feeling that the day has been wasted. A habit tracker will help remind yourself that every day a person is moving towards their goal.
• Develops discipline.

Rules for using the habit tracker

German psychologist Andres Erikson conducted research on the power of habit. He watched the musicians and came to the conclusion that success in music was not influenced at all by talent, but by the number of hours that some of the musicians spent on their work. Work leads to success, which sometimes seems routine. But without systematic practice, you cannot achieve your goal. Even if this goal is small.

A monthly habit tracker will help you progress in any area. It all depends on your personal decision on what to spend time and how.

How to properly maintain a habit tracker:

• You don't have to set a million goals. You need to adequately calculate your strength and time. A person will not have time to complete a large number of actions. In this case, the tracker will only annoy, and not help develop discipline.
• Specify your goal. Do not write "drink water", "exercise". It is necessary to write "sports training 40 minutes", "drink 1.5 liters of water."
• The tracker should be bright and beautiful. You can do it yourself using multi-colored pens and markers, various stickers. This method will make the consciousness work even more to achieve its goals. If you don't want to, then you can just download a ready-made tracker with an empty table and just sign your goals.
  
• Place the tracker in a prominent place. For example, if the goal is “To restore water balance”, then the goal for the day “Drink 1.5 liters of water” is most likely performed in the kitchen. Therefore, the tracker should be posted there.

Monthly tracker ideas

Below are a few ideas for creating a good habit tracker. They will help you navigate what goals you want to set for yourself.

Physical activity, health and beauty

A monthly habit tracker will help you improve your health. In 2020, people began to take care of themselves, devote more time to their health and beauty.

What habit trackers can be compiled on this topic:

• Workouts... If you plan to instill a healthy habit of playing sports, then you can create a workout tracker. In this regard, it is not necessary to do training daily. For example, strength training can be done every other day. Therefore, it is important to mark the days on which the workout will take place. You can set a goal - 1 month. During this time, 13 workouts will be released. During this time, a habit will not develop, but there will be motivation to continue training further. Therefore, you can create a new tracker for the new month.
• Stretching... Stretching will help keep your body flexible and resilient. Gentle stretching will relieve back pain and correct posture. Mini stretches can be done on strength training days, right after them. It turns out that classes take place every other day. You can also do a full workout 2-3 times a week. The goal can be set to "Sit on the twine in a month."
• Massage... In the modern world, people suffer from various muscle pinching, curvature of the spine and other troubles. Daily massage will help in this matter. But it must be conducted by a course. Therefore, you can start a small tracker for 2 weeks "Relaxing massage". In this case, you will not be lazy to go to the massage therapist's office, even in bad weather.
• Facial massage... Facial massage is gaining great popularity, as it tightens its contour, relieves puffiness and wrinkles. It can be done from a young age in small courses. The table of the new habit can be called "Massage with hands against wrinkles 10 min." And every morning to give a facial massage for 10 minutes. Other methods can be massage with a special stone roller, or darsonval massage.
• Dry massage with a body brush... Another option for introducing a personal grooming habit is to massage your body at home with a brush. In the habit tracker, you can add "Brush massage 10 min whole body". And write down your achievements every day.
• Challenge "A month without sweets." White sugar is known to be addictive. Therefore, it can be difficult to refuse the use of sweets. Although everyone knows that high sugar consumption contributes to the deterioration of the skin, increases puffiness, and also upsets the nutritional balance, since sweets are fast carbohydrates that are best consumed minimally. Therefore, a month without sweets will help form a new healthy habit that has a beneficial effect on the body and mood.The first 5 days will be difficult, so the tracker will help you not to give up. You can set individual conditions for the challenge. For example, you can add a small amount of honey or fresh fruit to your food, which contains natural sugar.
• Daily physical activity... This could include "Walk at least 10,000 steps per day." The Pedometer application on your phone or smart watch will help you track your steps.
  
• "A month without alcohol." Such a tracker will help restore health, get rid of the habit of drinking foam in the evenings and drinking stress with alcohol.
• "A month without coffee." Caffeine is also addictive and a little experiment can be done by substituting herbal tea for coffee.

Self-development and learning

A monthly habit tracker will help you focus on your learning, so as not to postpone everything until the last day. This will help you to slowly engage in your development without emotional and physical burnout.

Ideas for such trackers:

• Early awakening. It has been said for a long time that it is good to wake up early. The most famous book on early awakenings is The Magic of the Morning. Its meaning is that the habit of waking up at least an hour earlier will give you more time for yourself. A good habit tracker will help you consolidate a good skill.
• Tracker "Night sleep starts at 10 pm". As you know, the most useful sleep falls on the hours from 22.00 to 01.00. Therefore, it is important to go into deep sleep during this period of time. The habit tracker will help you establish a sleep and wakefulness schedule, which will positively affect your performance and motivation to engage in your studies.
• "Reading 10 pages of the book." People stop reading books because they think it is time consuming. But this is not the case. If you read 10 pages daily, then about 3 books will be read a year. The tracker can be made at your discretion: "Reading on 10 pages." (you can set any number), “Reading for 30 min. in a day". Reading helps develop imagination, improves spelling (as words from books are stored in memory), and help develop competent speech.
• Tracker "Do not sit with the phone 2 hours before bedtime." In the evening, it is advisable to stop using gadgets, since the light from the screen affects the brain. In the evening, the brain adjusts the production of the sleep hormone when the sun goes down and it gets dark. If at this time the phone screen shines in the eyes, then this process is disrupted. Sleep eventually becomes less rewarding.
• Time for your hobby... As described above, the indicator of success is not talent, but the number of hours spent on the job. Therefore, it is important to spend time on your hobbies every day. Examples of trackers: "Draw 40 min.", "Write work 40 min.", "Do dance for 1 hour."
• Time for training. Such a tracker will be useful for students and schoolchildren, as well as for all those who are engaged in teaching. Example: you need to prepare for exams. Often times, people put off preparation until the last days. Thus, they negatively affect their nervous system: excitement appears, the probability of emotional burnout is high. Tracker "Prepare for the exam 30 min." will help you gradually prepare for the exam without spending a lot of effort on it.
  
• Meditation. Employees of large global companies (Google, Apple) have long been practicing meditation right at their workplaces. Meditation helps to relax the mind, which has a beneficial effect on performance. Meditation in the morning after waking up is also a good skill. It will help you tune in for the day, avoid anxiety. The tracker “Meditation 5 min. after waking up ”for a month. In the future, you can gradually increase the meditation time from 5 to 20 minutes.

Work

Habit trackers help you spend your time at work.

Ideas for a tracker for a month:

• 1 unpleasant thing in the morning... The method is called "Eat a frog for breakfast."If you do a job that you don't want to do right in the morning, it will help you not to postpone it all day. This method will reduce anxiety and improve performance.
• Checking mail at 9.00... This method will help you focus on work, rather than constantly flipping through mail and instant messengers. You just need to choose one time and not open mail in the future.
• Break from work every hour... Better to set an alarm or timer. Taking such breaks from work can help reduce fatigue and burnout. During the break, you need to clean up all the cases, you can meditate, drink water and do a little warm-up.

Hobbies and creativity

Often there is not enough time to pursue their hobbies due to the improper distribution of their forces and the lack of time management skills. A habit tracker will help.

Tracker ideas:

• Tracker "New Skills". It will help those who have not found their hobby yet. The tracker may be called "Attendance at a new master class once every 3 months." This can include dancing, painting, knitting, gymnastics, and any other activities. In a year, you can find your new hobby and do it only.
• "Write 10 pages a day." A tracker like this will help improve your writing skills.
• "30 min. a day to devote to your hobby. " Hobbies have a positive effect on a person's emotional state. The mood improves, the hobby acts as a kind of meditation for a person. It helps to get rid of anxiety and bad thoughts.
  
• "Go to nature once a month." Small picnics or big hikes will help you relax your body and mind. Also, such a tracker will help you see a large number of new beautiful places.

Environment and communication

The tracker of good habits will help you establish communication with people around you, as well as make new acquaintances. Such trackers will teach you to be more attentive with loved ones.

Tracker Ideas:

• “Meeting with friends once a week”. In the modern stream of life, simple socializing with friends is often postponed. They fade into the background. A good habit tracker will help you remember that your friends need attention.
• "Compliments to loved ones." Such a tracker will help to instill the habit of saying pleasant words to your loved ones.
• “Make time for your partner”. When years of marriage are behind you, the routine of household chores sucks. Therefore, partners often forget about romantic relationships. The tracker "Get out on a date once a month" will help diversify your personal life and return tenderness to it.

House and life

In order for it to be comfortable and pleasant at home, you need to take care of it.

Here are some tracker ideas on this topic:

• Daily cleaning 20 min... Such a tracker will help to keep your house clean without a significant investment of time. You need to set a timer and do a little cleaning, then mark the completed task in the tracker. This will help reduce the time for general cleaning, which needs to be done every 1-2 weeks.

  

• "Mopping the floors every Thursday." Such a tracker can be installed on any type of activity so as not to delay.
• Budget planning. Tracker "Record of expenses and income 10 min." will help you manage your money more competently. In 10 minutes. you can make a plan for your next spending. This will help you plan your budget without spending a lot of time on it.
• Throwing away 1 unnecessary item per month... People tend to clutter up space. Therefore, once a month, it is necessary to carry out decluttering, which will allow you to find unnecessary things that you can get rid of. If it is clothing, then it can be given away or sold.
• Waste sorting... The useful habit "Take sorted waste for recycling once a month" will teach you how to sort waste correctly, which has a positive effect on the environment.
• Refuse to use plastic bags... This healthy habit has a positive effect on the environment. You just need to buy reusable shopping bags and go to the store with them. Every trip to the store without packages must be noted in the tracker.

Water tracker

It is necessary to set the required amount of water, for example, 2 liters per day.

And mark a completed goal in the tracker every day.

Tips for learning new habits

The tracker will work if you set achievable goals. There is no need to set the goal of “Earn a million in 1 month”. You need to take small steps that will lead to new good habits. Impossible goals will cease to motivate very soon and the table will be abandoned.

Monthly Habit Tracker Video

Habit tracker, features, how to conduct: