Weekly habit tracker to print.

A week is short enough to feel doable. Write up to 10 habits, tick each day from Monday to Sunday, and use the note box to see what helped. A free PDF in US Letter and A4.

Free PDF
US Letter and A4
Prints well in black and white

A printable weekly habit tracker in soft green: lines for the week and its focus, 10 habit rows with a box for each day from Monday to Sunday and a total, and a note box at the foot, with small hand-drawn stickers.

Download US Letter PDF 8.5 x 11 in, 158 KB Download A4 PDF 210 x 297 mm, 158 KB

Print at actual size: the sheet has its own margins.

How to use it.

Start it on your reset day

Print a new sheet on Sunday evening or Monday morning, as part of a Sunday reset, and write the date the week starts.
Pick this week's habits

Write up to 10, one per row. A week is a good trial: try a new habit for seven days before it earns a row on your monthly sheet.
Tick each day

Tick the box under the day you did it. For a habit you want 3 times a week, any three boxes count.
Write one note at the end

Before you start the next sheet, write what helped and what got in the way. One line is plenty.

What to track.

Habit	How often	When
Make my bed	Every day	Morning
Plan my day	Weekdays	Morning
Move for 20 minutes	3 times a week	Anytime
Cook at home	3 times a week	Evening
An hour without my phone	Every day	Evening
Look back on the week	Once a week	Anytime

Want more ideas? Our list of habit tracker ideas has small ones for every part of the day.

Make it stick.

Tie it to something you already do

Do a new habit right after one you never miss, like your morning coffee. That is habit stacking, and it makes the tick easy.
Count the week, not the day

Four ticks out of seven is a good week. A weekly sheet makes that easy to see.
Move it up when it settles

Once a habit fills its row a few weeks running, give it a row on the monthly habit tracker and try something new here.

Or let your phone keep it.

In Cozy a habit can be every day, weekdays or a few times a week. Its card fills with color when you tick it, and its reminder comes only on its days.