FREE TEMPLATE · EXCEL · GOOGLE SHEETS · PDF
Habit tracker template: 6 printable designs, Excel and Google Sheets
Free habit tracker template: 6 printable designs (monthly grid, circle, minimal, weekly, kids, year in pixels) as a PDF, plus Excel and Google Sheets.
The short answer
A habit tracker template is a grid with your habits in rows and the days in columns. Tick a cell each day you do the habit, and the sheet counts your total and percentage for the month. Track 3 to 5 habits at most, keep it where you see it and review it once a week.
Printable habit tracker designs
Six free designs, each on one page. Type your habits and month above and they print filled in, or use Print blank to write them by hand.
| Design | Best for | Holds |
|---|---|---|
| Monthly grid | Tracking several habits across a whole month | 10 habits, 31 days, weekday letters, a total column (landscape) |
| Circle tracker | A bullet-journal look you color in | 5 to 8 habits as rings, one segment per day (portrait) |
| Minimal lines | A calm page for a desk or planner | 10 habits, a dot per day (portrait) |
| Weekly | New habits and fresh starts every week | 10 habits, a weekly goal, a short review (portrait) |
| Kids star chart | Children and anyone who likes big boxes | 6 habits × 7 days of stars and a reward line (landscape) |
| Year in pixels | Seeing one habit across a whole year | 1 habit, 12 months × 31 days, a 3-color key (portrait) |
How to save a habit tracker as a PDF
- Pick a design and paper size. US Letter or A4; the page turns landscape or portrait by itself.
- Tap Print or save PDF. On a phone, use the share or print menu that opens.
- Choose "Save as PDF" as the printer. On an iPhone, pinch out on the print preview, then share the PDF to Files.
- Keep scale at 100% and margins at Default. Every design is sized to fill exactly one page.
What is in the Excel habit tracker template?
| Sheet | What it does |
|---|---|
| Monthly tracker | 10 habits by 31 days. Type x to mark a day; the Done count and % update by themselves, and marked cells turn blue. |
| Weekly tracker | Monday to Sunday with a weekly goal per habit and a "Hit goal?" column. |
| Weekly review | Three questions for 12 weeks: what went well, what got in the way, one change. |
| How to use | Setup steps and how to open the file in Google Sheets. |
How to use a habit tracker template
- Pick 3 to 5 habits. Small daily actions you control, such as "read 10 pages", not outcomes such as "lose weight".
- Mark it right after you do it. Tie the tick to the habit itself, or to one evening moment.
- Look at it weekly, not hourly. The pattern matters more than any single day.
- Adjust, do not quit. If a habit sits at 20%, make it smaller before you drop it.
Recording progress is one of the better-supported habit tools: across 138 studies, monitoring goal progress improved goal attainment, especially when progress was physically recorded. Read how to use a habit tracker and browse 100 habit tracker ideas.
Starting fresh in January? Pick your habits from your vision board or a list of new year resolution ideas, one per life area. For a one-page view of the year, print a 2027 calendar with US holidays.
Excel, Google Sheets or paper?
| Format | Best for | Watch out for |
|---|---|---|
| Excel | Automatic totals on a laptop | Easy to forget if you do not open it daily |
| Google Sheets | Ticking from your phone, sharing with a partner | Import once, then bookmark it |
| Printable | Visibility: on the fridge, desk or journal | Needs a new sheet each month |
| App | Reminders and streaks | Notifications can become noise |
Prefer a 30-day printable with a reflection box? Use the 30-day habit tracker. Tracking how much you drink? The water tracker printable has a box for every glass or bottle, by week or month. Want reminders on your phone? Build a free 30-day plan and install the app.
Frequently asked questions
Is there a printable habit tracker PDF?
Yes. Pick one of the six designs, type your habits and month, then tap Print or save PDF and choose Save as PDF as the printer. Each design fits on one US Letter or A4 page. Print blank gives you the same page without names or dates.
Which printable habit tracker design should I choose?
The monthly grid for several habits across a month, the weekly tracker for a new habit you want to restart each week, the circle or minimal design if you like a bullet-journal page, the kids star chart for children, and the year in pixels to follow one habit for a whole year.
How do I use the template in Google Sheets?
Download the Excel file, open Google Sheets, choose File, then Import, then Upload, and pick the file. The totals and percentages keep working. You can also Google Drive, upload the file and open it with Google Sheets.
What should I track in a habit tracker?
Small daily actions you control, like reading 10 pages or a 15-minute walk, rather than outcomes like weight or grades. Three to five habits is plenty.
Weekly or monthly habit tracker?
Weekly trackers are easier to restart and good for new habits. Monthly trackers show longer patterns. Many people use the monthly sheet and look at it weekly.
What if I miss a day?
Leave the cell empty and carry on. In habit research, missing one day did not undo progress. The rule that helps most is never missing twice in a row.
Sources and evidence
- Harkin et al. (2016): Does monitoring goal progress promote goal attainment? — Across 138 studies (N = 19,951), monitoring progress improved goal attainment, more so when progress was physically recorded.
- Lally et al. (2010): How are habits formed — Time to automaticity ranged from 18 to 254 days; missing one day did not materially affect habit formation.