Habit tracker printable
A free one page habit tracker with eight habit rows and a box for each day of the month. Print it, tick a box each day you do the habit, and watch the run build.
Updated 21 October 2026. Sources named on the page.
- Eight habit rows and 31 day columns
- Room to write the month at the top
- A4 and US Letter, black and white friendly
- Free to print for yourself
What is on the sheet
- Eight habit rows and 31 day columns
- Room to write the month at the top
- A4 and US Letter, black and white friendly
The picture shows the A4 habit tracker printable. The US Letter version has the same layout.
How to use it
Write your habits down the left, one per row. At the end of each day, tick the box for each habit you did. A page held to the fridge or a desk is seen every day, and that is most of the work.
A tip
Start with one to three habits rather than eight. Leave the rest blank until the first ones feel easy. If you miss a day, leave the box empty and carry on the next day.
Choose a few habits, not twenty
Pick up to three habits for the first month. Each should be small enough that you could do it on your worst day: one glass of water on waking, a five minute walk, writing one line.
Write the habit as an action with a time or a cue, such as "walk after lunch" rather than "get fit". An action can be ticked; an aim cannot.
How to mark the sheet
Tick or colour a box when you do the habit. Use a different mark for a planned rest day so it does not look like a miss. A streak that allows rest days is easier to keep than one that breaks the first time you are ill or travelling.
Look at the sheet at the end of the week and ask one question: what made the good days easy? Do more of that.
Moving from paper to the app
Paper is a good way to start. When you want reminders, a streak that counts rest days honestly and a month view without redrawing the grid, the Daily Journal habit tracker does that, and three habits are free.
Questions
How many habits should I track?
Start with one to three. The sheet has eight rows so you can add more later.
Can I use it again next month?
Yes. Print a fresh copy each month, or photocopy a blank one.
What counts as a rest day?
A day you chose not to do the habit, for rest or because you were away or unwell. Mark it differently so the streak stays honest.
What if I miss several days?
Start again the next day. A pattern is made of many days, and one gap does not undo the others.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
Pomodoro timer
Journal appKeep going after the habit tracker
Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.