The Habit Tracker

A habit tracker is useful to implement and sustain new habits.

It can help with adherence and creates an easy way to follow new behaviour. Subscribe to receive your free habit tracker!

Explanation of the habit tracker

First you create a list of habits.

Add goals or notes to each habit to make it specific. Note the time, place and duration of the habit to make sure that it becomes clear when you will execute the new behaviour.

Habit adherence

Habits are cultivated when you ensure you don’t skip them too often.

I therefore added some habit goals to the Excel sheet so you can visually see which habit is adequately followed.

Habit adherence (per week) is measured in percentages.

If your total percentage is in the high level (more than 85%), you are adhering to the habit.
If your total percentage is in the medium level (between 70% and 85%), you are semi-adherent to the habit.
If your total percentage drops below 70% you are non-adherent to the habit.

If in any exception, you want to disable the count of a particular habit on a particular day, leave the cell empty (it will then not be included in the calculation).

The result of these adherence goals is the following.

Miss a habit once, and the %WA (Weekly Adherence) is still above 85% and thus green.
Miss twice and it becomes orange
Miss three times and it becomes red.

Habit adherence per day

As an added extra I also added the colour scheme for percentages for daily adherence (of all the habits combined each day, as seen in the lowest row.

Creating habit records

When you finish a week with your habits, you can copy the total %WA column to create a historical record of habit adherence of that particular week. As a result, you can view your habit adherence week over week.

The cells have been pre-installed with the same colour scheme as the habit tracker itself. Just make sure that you copy and paste only the values into the cells. The colours will be updated automatically.