In this article, we share how to use our free habit tracker printable PDF. 

While our mobile devices are incredible tools, you’re on the right track looking for a habit tracker printable. 

After all, you’re 42% more likely to achieve your goals if you write (not type) them down.

Habit Tracker Printable Ryan and Alex Duo Life

habit tracker printable

“What gets measured gets improved.” — Robin Sharma

Using a habit tracker is a simple and effective method to create positive habits and lasting routines.

Today we’re sharing our Monthly Habit Tracker printable PDF that we personally use every day.

We find this 30-Day habit tracker printable so helpful in reflecting upon our goals, setting a visual reminder to get to work, and seeing our month-after-month improvement (or not… which is equally important).

If you’re serious about your goals, then this habit tracker printable PDF will be your superhero sidekick.

You don’t need a fancy habit-tracking app to help you achieve your goals. Whether your goal is to become more minimalist or run a 5k, print our habit tracker and you’re set up for success. 

Here’s why it’s important to keep a habit-tracking journal.

Habit Tracker Printable Form

Download Habit Tracker Printable PDF

Begin tracking your daily, weekly, and monthly habits. Our free template will keep you on track to achieving your goals, habit-by-habit. 

benefits of using a habit tracker

1. Reflect on your goals

According to goal-guru Brian Tracy, only 3% of Americans have their goals written down, and less than 1% review them daily.

This insight is corroborated in an array of other studies, like that 92% of people fail at the New Year’s resolutions goals.

Dominican University ran a comprehensive study testing the impact of goal writing. Generally, they found that writing down your goal, no matter how vague, still increases your chances of success by 50%.

The most successful test subjects were able to increase their odds by 70% if they not only wrote down the goals but sent weekly updates to an accountability buddy.

So, even if you have an unrealistically large goal (“taking over the world!”), you’re more likely to achieve it if you write it down and review it periodically.

Use our habit tracker printable sheet as your new goal tracker.

2. Measure progress

As engineers, we’re all about the data. When it comes to starting healthier habits, we have found that putting a number to things can really help.

While it’s straightforward to measure how many steps you take a day or how many glasses of water you drink, some things can’t easily be measured.

What about your mood? Your fulfillment in your relationship? Or what about long-term goals that don’t give immediate feedback, like working toward’s a promotion? Or losing 20 pounds?

This is really where the Monthly Habit Tracker printable shines.

Daily, weekly, monthly, and yearly habit trackers are a record of where you’re starting from, making it easy to benchmark progress, especially on long-term goals.

So while you may not have dropped a pound this week, you can still reassure yourself that you’re working towards your weight loss goal since you walked to work 5 days and ate healthy dinners for 6 days.

Similarly, you may not have gotten a promotion yet, but in the past month you have a record of taking on more projects, arranging several lunches with your higher-ups for more visibility and insight, and asking for a raise.

Remember, data will show you if you’re progressing.

3. Reevaluate your goal strategy

But what can I track monthly in a habit tracker? To best answer this question, it’s important to reevaluate your goal setting strategy. 

In Stick With It, behavioral psychologist Dr. Sean Young found that you’re most likely to create five steps to reach a goal.

If your goal is to run a 5K, that’s great! Your goals might look like this:

  1. Buy running sneakers
  2. Sign up for a 5K in 2 months
  3. Run 4 days a week
  4. Start with a 5-minute run, and increase 5-minutes every week
  5. Run and complete your 5K

However, if your goal is to run an ultramarathon from scratch, you may run into trouble:

  1. Buy running sneakers
  2. Sign up for an ultramarathon in a year
  3. Run 6 days a week
  4. Complete a marathon by Month 8
  5. Run and complete your ultramarathon

While it’s possible to meet your ultramarathon goal, you’ll likely need a more nuanced and comprehensive strategy to get there.

The gap between several of these steps (like going from a marathon to an ultramarthon) will likely require five more steps of their own.

The benefit of tracking your progress with our daily and  monthly habit tracker printable is that you’ll be able to see which areas are progressing too slowly.

Maybe you want to read for an hour every day before bed, but you only seem to complete that once a week. So, when the next month starts, revise your goal to read for 5 minutes before bed.

Not only have you made your goal a more bite-sized action, you’ll likely keep on reading past the 5-minute mark and achieve more than ever before.

Plus, you’ll get the feel-good hormone boost for completing a task!

4. Achieve success with accountability

Having a visual reminder on your refrigerator or bedside table can work magic on goal achievement, particularly if your goals are small enough to achieve in a few minutes a day (like drinking a glass of water, meditating, or connecting with a friend through text).

Earlier, in the Dominican University goal study, we mentioned that the best way to increase your chances of reaching your goals is by bringing in an accountability buddy.

We recommend printing out a copy of the blank habit tracker for your partner. Make it a nightly ritual to fill them out together, or, a competition with your partner to see how many “boxes” you can tick off each month.

Not only will this increase your drive to stick to your habits, but also set the pace for a healthier life with your whole family.

    What to track in A habit tracker

    Habit trackers are excellent ways to not just track healthy goal progress, but also to motivate you. Once you see all of your “X’s,” checkmarks, or smiley faces adding up, you won’t want to break the streak!

    One way to have success with your habit tracker printable is to include lots of small, bite-sized goals that can be done in just a few minutes.

    Here are some ideas of what to track in a habit tracker:



    • Stretch for 5 minutes before bed
    • Walk 10,000 steps
    • Exercise, or follow a bodyweight workout plan
    • Take a 15-minute walk outside on lunch break
    • 10-minute core workout
    • Use a standing desk for one hour
    • Do 1 pull-up
    • Do 10 push-ups


    • Drink 8 glasses of water
    • Bring lunch from home
    • Have one meatless meal a day
    • Only get delivery once a week
    • Eat 5 servings of vegetables
    • Meet your daily fiber goal
    • Meal prep for the week
    • Take vitamins or medication



    Habit Tracker Printable Form

    Download Habit Tracker Printable PDF

    Begin tracking your daily, weekly, and monthly habits. Our free template will keep you on track to achieving your goals, habit-by-habit. 

    How to use the habit tracker printable

    You can easily create a simple habit tracker of your own. Or, you’re welcome to use our free printable habit tracker template to start tracking your daily, weekly, and monthly goals.

    Our printable template is something you can keep with you throughout the day, or something to revisit once you get home from work.

    Depending on which habits you’re looking to track, it might make sense to keep one in your office for career-related goals and another one on your nightstand at home.

    The format of our habit tracker printable is like a simple calendar. Each day of the month is listed at the top, while on the side is space for you to write 15 important monthly goals.

    The Monthly Habit Tracker printable is designed to start on the first of every month, but even if you jump in on the last week, it’s fine. Don’t wait to start your goals!

    Every time you complete a goal, take a pen or marker to check it off the list! If you’re an artist, feel free to get creative with your colors! Whatever makes you happy, do it!

    We promise you that you’ll feel great every time you check off a day’s goal!

    When you’re done with the month, don’t throw out your tracker. That’s good data! Stick it in a drawer at least, and review how your whole year is going every few months.

    With this Monthly Habit Tracker printable, you’ll be on your way to a healthier and better day, month, and future.

    30-Day Weight Loss Challenge Tracker Form V2 Ryan and Alex Duo Life

    30-Day Weight Loss Challenge

    As engineers with a combined twelve years of health coaching experience, we needed to create a data-driven way for our clients to sustain weight loss.

    Too many weight loss challenges involve a long list of what you can, cannot, and need to do every day. We’ve reduced the overwhelm and only require you to track five numbers a day — calories, steps, fiber, sleep, and waistline.

    You’ll track five numbers daily to give you the highest return for sustainable weight loss. As a bonus, we’ll share our Weight Loss Bundle, which includes strategies, progress tracking tools, and additional weight loss plans.

    Learn more about the program.

    As Seen In Feature Bar Ryan and Alex Duo Life

    Hey we're Ryan and Alex

    The creators of Ryan and Alex Duo Life. We are a husband-wife duo and “lifestyle engineers.”

    After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion — helping couples engineer their best lives.

    The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

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