100 DAYS · 36 IDEAS · STREAKS · PRINTABLE

100 day challenge tracker with 36 ideas and a printable chart

Pick a 100 day challenge from 36 ideas or write your own, tick a 100-box chart with dates, see your streak, print it in 3 designs or save it as an image.

A 100-box grid with the first rows ticked in blue and orange, a pen, gold star stickers, coffee and running shoes under a trail to the mountains

The short answer

A 100 day challenge is one small action you repeat every day for 100 days, such as a 20-minute walk, 10 pages of reading or 15 minutes of a language. Tie it to a moment you already have, tick one box on a 100-day chart each day, and if you miss a day, simply carry on the next one.

36 100 day challenge ideas

Each idea is one small daily action with a moment to tie it to. Press Start to load it into the tracker above. Switching after you have ticked days asks first, because it clears the ticks.

Movement

Walk 20 minutes a dayTake a 20-minute walk · about 20 min · after lunch
7,000 steps a dayReach 7,000 steps · check before dinner
Stretch every dayStretch for 10 minutes · about 10 min · after you brush your teeth at night
Push-ups every dayDo one set of push-ups, any number · about 2 min · after your morning coffee
Move for 20 minutesDo any 20-minute workout: a class, a video, a run or a ride · about 20 min · at the same time each day
Go outside every daySpend 15 minutes outdoors in daylight · about 15 min · before noon
Take the stairsTake the stairs instead of the elevator at least once · about 2 min · whenever you reach a lift
100 days of yogaDo a short yoga or mobility session · about 15 min · after you get up

Learning and skills

100 days of codeCode for at least an hour and note what you learned · about 60 min · after dinner
100 days of a new languageDo one lesson or review 20 flashcards · about 15 min · with your morning coffee
Read 10 pages a dayRead 10 pages of a book · about 15 min · before bed
Practice an instrumentPractice your instrument for 15 minutes · about 15 min · after work
Finish an online courseWatch one lesson and do its exercise · about 20 min · at lunch
Learn to touch typeDo a 10-minute typing lesson · about 10 min · before you open email
One new word a dayLearn one new word and use it in a sentence · about 3 min · at breakfast
100 days of chess puzzlesSolve three chess puzzles · about 10 min · on your commute

Creative

100 days of drawingDraw one small thing from life · about 15 min · after dinner
A photo a dayTake and keep one photo you like · about 5 min · on your daily walk
Write 300 words a dayWrite 300 words of anything · about 20 min · first thing at your desk
A short poem a dayWrite a four-line poem · about 10 min · before bed
Make something every dayKnit, sew, build or bake for 15 minutes · about 15 min · after dinner
Sing or learn one songPractice one song for 10 minutes · about 10 min · in the shower or car

Mind and calm

100 days of meditationMeditate for 5 minutes · about 5 min · after you get up
Journal every dayWrite three lines in a journal · about 5 min · before bed
100 days of gratitudeWrite down three good things from today · about 3 min · at dinner
No phone in bedLeave your phone outside the bedroom at night · when you brush your teeth
100 days of kindnessDo or say one kind thing on purpose · about 5 min · before lunch
Same bedtime every nightLights out within 30 minutes of your set time · an alarm 30 minutes before

Home, food and money

Declutter one thing a dayRemove one item you do not need · about 5 min · after dinner
Ten-minute tidyTidy for 10 minutes with a timer · about 10 min · after dinner
Cook at homeCook one meal from scratch · about 30 min · at 6 p.m.
Water before coffeeDrink a glass of water before your first coffee · about 1 min · when you wake up
Vegetables with every dinnerPut one vegetable on your dinner plate · about 5 min · when you plan dinner
No added-sugar snacksPick a snack without added sugar · when you feel like a snack
Track every dollarWrite down what you spent today · about 3 min · before bed
100 envelope savingsFill one numbered envelope from 1 to 100 with that many dollars · about 2 min · each evening

Saving money instead? The 100 envelope savings challenge tracks all 100 envelopes and the $5,050 total. Reading? Try the reading challenge with 52 book prompts.

How to do a 100 day challenge

Pick one small action. Something you could still do on your worst day. "Walk 20 minutes" beats "get fit".
Tie it to a moment. After lunch, before bed, with your first coffee. A fixed cue is what turns a challenge into a habit.
Choose a start date and a why. Write both on the chart. The why is for day 38, when the novelty is gone.
Tick every day you do it. On screen or on paper by the door. Recording progress where you can see it helps you keep going.
Plan the rewards. Something small at day 10, 25, 50 and 75, and something you look forward to at day 100.
Miss a day, carry on. Do not restart at day 1. Look at what got in the way and make the action smaller for a week if you need to.

100 day challenge vs 30-day challenge vs 75 Hard

Challenge	Daily rules	If you miss a day	Best for
30-day challenge	One small action	Carry on	Trying something new
100 day challenge	One small action	Carry on; the streak resets	Making a habit stick or learning a skill
75 Hard	Six strict rules	Start again at day 1	A short, strict reset

Why 100 days works

How long a new daily action takes to feel automatic varies a lot. In a study that followed 96 people, it took a median of 66 days, with a range of 18 to 254 days, and missing a single day did not change the overall progress (Lally et al., 2010). A 100-day run covers the typical case with room to spare. Tying the action to a set moment helps it happen (Gollwitzer and Sheeran, 2006), and recording progress on paper or on screen improves the odds of reaching a goal (Harkin et al., 2016).

After day 100, keep the action and drop the chart, or track it more loosely with the 30-day habit tracker. To look back on the whole run, the weekly review has a habits check you can use every Sunday.

Frequently asked questions

What is a good 100 day challenge?

One small, specific action you could still do on a bad day, tied to a moment you already have: walk 20 minutes after lunch, read 10 pages before bed, code for an hour after dinner. Keep it to one action. Pick from the 36 ideas on this page or write your own.

Why 100 days?

It is long enough for most daily habits to start feeling automatic. In a study of 96 people, that took a median of 66 days, with a range of 18 to 254. A 30-day challenge often ends before the habit is settled; 100 days gives it time and still has a clear finish line.

What if I miss a day in a 100 day challenge?

Leave the box empty and do the next day. Your count keeps going and only the current streak resets. In the habit study, missing one day did not materially change progress. If you want to reach 100 ticks, start a new chart and keep the old one.

How does the tracker count days and streaks?

Day 1 is your start date. Tick any day up to today; future days stay locked. Done counts every ticked day, the streak counts ticked days in a row up to today (or yesterday while today is still open), and best is your longest run.

Can I print a 100 day challenge chart?

Yes, on one Letter or A4 page in three designs: a grid of numbered boxes with dates, 100 circles to color in, or an ink-saver version. Print my chart includes your challenge, dates and ticks; Print blank leaves every box empty.

Is my progress saved?

Yes, in this browser on this device. Nothing is sent to our server and there is no sign-up. Save the phone image or print the chart to keep a copy elsewhere.

100 day challenge or 75 Hard: which should I do?

75 Hard stacks six strict daily rules and restarts at day 1 after any miss. A 100 day challenge is one action with no restart, which suits building a habit you want to keep. If you want the stricter version, use the 75 Hard tracker.

Sources and evidence

Lally et al. (2010): How are habits formed — In 96 volunteers repeating one daily behavior, the time to reach near-automaticity ranged from 18 to 254 days with a median of 66; missing one day did not materially affect progress.
Harkin et al. (2016): Does monitoring goal progress promote goal attainment? — Across 138 studies, monitoring progress improved goal attainment, more so when progress was physically recorded or reported.
Gollwitzer and Sheeran (2006): Implementation intentions and goal achievement — Tying an action to a specific moment and place (an if-then plan) improved follow-through across 94 tests.
#100DaysOfCode: the official site — The rules of the best-known 100 day challenge: code at least an hour every day for the next 100 days and share your progress each day.