Looking to introduce some good habits into your daily routine to create positive change in your life? Well, you’re in the perfect place. 

Today we’re sharing 225 habits to track. You’ll also get access to a free printable Habit Tracker to help you get started on your journey.

These positive habits are a game-changer when it comes to living an intentional life. 

To find the kind of habits you’re most interested in, I’ve organized the habits below by category. As follows:

• Mental Health
• Physical Health
• Spiritual Growth
• Work & Career Habits
• Productivity
• Household
• Financial Habits
• Personal Development
• Self Care
• Creative
• Social & Relationship Habits
• Bad Habits to Quit

Just click the above category you want to check out first to get started.

Why Use a Habit Tracker?

Keeping track of your habits has so many powerful benefits, such as:

Gives You Motivation

Tracking your habits daily or weekly is a great way to give yourself the motivation to stay on the right track. If you’ve ever heard of the ‘don’t break the chain’ method from Seinfeld you’ll know how powerful it is to keep going – to not break that chain!

It’s also helpful to keep track of daily tasks you don’t love but still need to do.

Inspires You To Get Into a Routine

Just ticking the boxes every day or filling in your habit tracker is a get way to start a new routine. It’s a daily reminder to get started on the new habit you want to incorporate into your routine.

It’s a visual reminder to stay on track.

Helps You Reach A New Goal

Big goals can seem overwhelming, but in order to achieve a goal all you need to do is focus on a single habit, one at a time, allowing you to reach your goal.

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225 Healthy Habits To Track in 2023

Mental Health Habits To Track

1. Practice positive affirmations
2. Get fresh air outside
3. Track your mood
4. Spend time on a hobby
5. Write in a gratitude journal
6. Talk to a friend
7. Release feelings – journaling or talking to someone
8. Therapy
9. CBT exercises from a book like Mind Over Mood
10. Do something you love
11. Practice self-care
12. Practice saying no
13. Get physical activity
14. Have a shower
15. Get dressed
16. Eat healthy meals
17. No social media days
18. Self-Love journaling
19. Listen to happy music
20. Work on a personal goal
21. Find ways to laugh – funny videos, stand-up comedy on Netflix, etc
22. Follow a healthy morning or bedtime routine
23. Give yourself downtime to rest and rejuvenate
24. Practice mindfulness
25. Be kind to yourself – focus on positive inner dialogue

Physical Health Habits

26. Track your water intake
27. Use a food journal
28. Walk daily – set a step or time-based goal
29. Meal prep
30. Cooked at home
31. Drink a glass of water first thing in the morning
32. Stretch (morning or evening)
33. Get 7-9 hours sleep
34. Eat a healthy breakfast
35. Take medication
36. Take vitamins
37. Exercised for at least 30 minutes
38. Eat 5 servings of vegetables
39. Eat 4 servings of fruit
40. No alcohol
41. Drink water and lemon first thing in the morning
42. Have one fully plant-based meal a day
43. No added sugar
44. No caffeine
45. Take the stairs, park further from your destination or get off the bus one stop early
46. Walk your dog
47. Go for a run
48. Track symptoms – headaches, joint pain, etc
49. Floss daily
50. No sweets
51. Bring lunch to work
52. Lift weights
53. Use sunscreen

Spiritual Growth Habits

Work and Career Habits

68. Wake up early – aim for 30 mins to 1 hour earlier than your normal time
69. Get to work 10 minutes early
70. Create a concrete agenda for every meeting you set
71. Ask co-workers how they are – be friendly, have a chat
72. Complete your most important task for the day first
73. Add value to every meeting you attend – ask questions, share thoughts
74. Network 
75. Set weekly, monthly goals and quarterly goals
76. Create a daily to-do list (that you actually follow)
77. Respond to emails in the same day
78. Prep for 10 minutes before every meeting
79. Clean your desk at the end of each day
80. Take a course to strengthen skills – work on it throughout the week
81. Get outside for a conference call – walk and talk
82. Talk to your boss – share wins, ask questions, and get to know what they want from you
83. Learn a new skill
84. Ask for feedback
85. Ask what skills you need for a promotion – then work towards this everyday
86. Close down your work by 5 or 6 pm every night
87. Dress for the job your want (not the one you have)
88. Look for ways to help others
89. Read an industry article every morning
90. Meet your deadlines – always
91. Coffee with coworker
92. Decline meetings you don’t need to attend
93. Social media posting

Productivity Habits

94. Use the Pomodoro technique
95. Stop multitasking
96. Plan your day the night before
97. Take a 5-minute break every hour
98. Batch task – do similar habits in the same work session, i.e. graphic design
99. Don’t hit snooze in the morning
100. Snooze your phone calls during work sessions
101. Organize your tasks based on the Eisenhower Matrix – which helps you identify tasks to focus on first based on importance and urgency
102. Add tasks to your calendar to block off the time – giving yourself permission to focus on that specific task
103. Plan your week every Sunday or Monday morning (and follow that plan)
104. Write your top 3 goals/tasks in your calendar or planner every day (this will help you focus on what matters most)
105. Use an app like toggl to track your time on projects (especially if you have to track your hours for clients
106. Use a distractions list – anytime something off topic pops into your mind throughout the day, simply add it to the list to deal with later
107. Start the day with your hardest task first – known as ‘Eat The Frog’

Household Habits To Track

108. Sweep/vacuum the floor
109. 10-minute tidy-up every night
110. Made the bed
111. Rinsed/cleaned the shower
112. Followed chore schedule
113. One load of laundry a day
114. Unload dishwasher
115. Tidy/clean fridge
116. Clean toilet
117. Clean sink
118. Tidy daily clutter
119. Water plants
120. Make dinner
121. Tackle in-coming paperwork every day (junk mail, bills)
122. Declutter
123. Regularly donate stuff you don’t need
124. Fix one small thing every day/week, etc that’s been bothering you at home 
125. Gardening
126. Walk the dog

Financial Habits

127. Track daily expenses
128. Track income – If self-employed review every day or week
129. Follow a daily/weekly budget
130. Pay bills right away
131. Research new ways to increase income
132. Worked on side hustle
133. No online spending
134. Zero spend month (other than essentials – food, bills)
135. Put money into savings
136. Reduce the amount spent on home utilities (gas, water, hydro) – turn lights off, use appliances during off-peak, etc
137. Learn something new every day based on your financial goals – read articles, listen to podcasts, etc
138. Set up automatic money transfers to your savings account and check it weekly or monthly for encouragement
139. Look for ways to save every day and track new ideas and hacks you’ve discovered
140. Use cash for all purchases
141. Make healthy budget meals (that doesn’t sacrifice flavour)

Self-Care Habits To Track

155. Quality alone time
156. Practice positive self-talk
157. Go on a date with yourself
158. Write down one thing a day you love about yourself
159. Unplug from technology every night 1 hour earlier – then fill your time with something else you’ve been wanting to do
160. Practice deep breathing
161. Create a ‘feel better’ list and use is daily (when needed)
162. Do something that physically feels good – hot bath, using essential oils, getting a massage, etc
163. Ask for a hug
164. Spend time in nature
165. Do something creative
166. Stay true to your personal boundaries
167. Wash face and moisturize nightly

Creative Habits To Track

168. Brainstorm creative ideas every day
169. Write for 30 minutes a day
170. Spend time learning about artists, writers
171. Work from a different location every day – new locales spark creativity and new ideas
172. Read poetry
173. Write poetry
174. Try new creative outlets – like social media – try Youtube, love sketching – try watercolor
175. Creative reflection and journaling
176. Network with other creatives
177. Allocate time to regular daydreaming (doing nothing and seeing where your mind travels)
178. Use an adult coloring book
179. Work on a puzzle
180. Take a meaningful photo every day
181. Learn a creative skill like brush lettering
182. Make a new recipe – aim for something new a few times a week
183. Work on a craft

Social / Relationship Habits To Track

184. Call your mom/dad/sister/brother
185. Say I love you to your partner
186. Kiss your spouse
187. Family dinners
188. Date night
189. Be a good listener
190. Do something kind for someone
191. Don’t use your phone when talking to someone
192. Stay in contact with people that matter to you
193. Sex with your partner – especially great if you’re trying to conceive
194. Stop texting and start calling people
195. Have a weekly girl’s brunch or night out
196. Talk to someone you don’t know
197. Don’t complain
198. Look for things you have in common with someone – especially if you don’t get along
199. Reply to text messages
200. Send a handwritten letter (or postcard) to a friend or family member

Bad Habits to Quit

201. Reduce screentime to less than 1 hour
202. Getting takeout
203. Eating fried food
204. Smoking
205. Drinking
206. Mindless eating / binge-eating
207. Buying coffee out
208. Biting nails
209. Drinking soda
210. Mindlessly scrolling
211. Being late
212. Negative self-talk
213. Using screens before bed
214. Staying up too late
215. Skipping meals
216. Procrastination
217. Buying things you don’t need – overspending
218. Too much social media
219. Being rude/angry to the people you love
220. Leaving things to the last minute
221. Dwelling on the negative
222. No phone at the dinner table
223. Any other negative habit you have – focus on ending it and keep track of that!
224. Interrupting people
225. Gossiping

Tips for using a habit tracker

Be Honest!

You can’t accurately track if you’re lying to yourself Remember this is for you and you only.

Have Fun & Get Creative

Use vibrant pens or markers to track your habits or use a variety of different habit trackers to mix things up.

If you miss a day, no problem

Don’t let this deter you. Just pick it up again the following day.

Don’t track habits you already do

For example, there’s no need to track when you brush your teeth (hopefully). Although this might be a good habit for your child to track!

Then build on larger habits once you get into your new routine of tracking habits.

Create Time For Reflection

What will you change next week or next month based on what you learned?

How Many Habits Should You Track?

I’m a believer that it’s not about the number of habits you track, but choosing the right habits to track.

I like to keep habits to a reasonable amount – ideally no more than 5 at a time, otherwise it can become overwhelming which could deter you from sticking to any new habits.

But, you know yourself best, so you do you.

If you are brand new to habit tracking I say start with tracking just one important new habit that you’d like to bring into your routine.

What Are you going to use from this habit list?

Will you try some new daily habits? Share a new habit you’re going to focus on – in the comments below.

Related Resources To Create Good Habits:

• 35 Habits To Improve Mental Health
• 70 Good Daily Habits: The Ultimate List
• Weekly & Monthly Habit Tracker Printables
• 3 Steps to Create Lasting Habits

The post 225 Habits To Track + Free Printable Habit Tracker appeared first on Put The Kettle On.