Tick up to 3 habits. Each comes with a tiny version to start with.
Adds the habits you ticked to the habit tracker in this browser, starting today. Your habits are not sent anywhere.
How to pick habits to track
Pick a few, not many
The tracker on this site holds up to 3 active habits at a time. A short list is easier to look at every day, and you can archive a habit later to make room for another without losing its days.
Pick an action, not a wish
“Read every day” is easier to tick than “be more cultured”. Each idea here comes with a tiny version, such as “read 1 page”, so a busy day still counts.
Give it a moment in your day
Habits form as people repeat the same response in the same context. To attach a habit to a moment, use habit stacking or make a habit plan.
Count days, not streaks
The tracker counts your total days done, and that number never goes down after a missed day. In a UCL study of people forming a new daily habit, missing a single day did not materially affect habit formation. It looked at single missed days, not longer breaks.
What this list leaves out
There are no eating, exercise, sleep, water, drinking, caffeine or smoking habits on this list, and the tracker shows a short note instead of adding one. Some of these have their own free sister sites.
Related tools
- Habit tracker: tick your habits each day and see your total days done
- Printable habit tracker: a month, 30-day or weekly sheet for paper
- Reading log: track reading with pages and a list of books finished
- Study planner: plan study sessions by subject for the week
- Habit plan: one habit with a tiny version, a cue and a plan for missed days
If you need help now
These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:
988 Suicide & Crisis Lifeline
988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.
Emergency services (911)
US: call 911 if you or someone you know is in immediate harm or danger.
Samaritans
Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.
Emergency services (999 or A&E) · NHS 111, mental health option
UK: call 999 or go to A&E if someone's life is at risk or you can't keep yourself or someone else safe. For urgent help that isn't an emergency, call 111 and choose the mental health option (NHS).
Elsewhere, call your local emergency number.
Sources
- Wood W, Rünger D (2016). Psychology of Habit. Annual Review of Psychology 67:289–314. PMID 26361052
- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology 40:998–1009. doi:10.1002/ejsp.674
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
- Where to get urgent help for mental health. NHS. nhs.uk