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How To Form A Healthy Habit (And A Free Printable Habit Tracker)

Updated: Aug 31

Determined to meet a goal but having trouble keeping track of all the little steps? A habit tracker will be your new best friend! Check out our free printable habit tracker from ACOP to get started! It comes in A5, B6, personal, and letter size.


break down giant goals into small, reasonable habits

One of the many things I've learned as an elite athlete is that our major goals will not happen without taking a million teeny tiny steps- steps so small that they hardly feel powerful. Combined though, the power of a thousand small steps lead us straight to our biggest dreams.


Since these smaller steps are so important, turning them into functional habits is key to reaching our bigger goals. Turning something into a habit isn't always the easiest thing to do, but learning how to form healthy habits that stick is possible.


If you're finding it difficult to stay on top of the small important things, there is a simple format you can follow to learn how to form a healthy habit. Once you've figured out a plan, download this habit tracker for your planner to start taking the steps to your goals right now!


how to form a healthy habit with a free printable habit tracker

A lot of my fitness habits come from years of coaching, accountability of teammates, and external factors like my schedule. Certain things, like foam rolling my muscles for recovery, became habits because we were told to do it during certain practices.


To this day, there are certain drills I'll do before a weight room session.


After college, a lot of this structure went away and I found it harder and harder to keep up with the little things I knew I needed to do to stay healthy. Even when you know you need to do something to get better, failure to establish the action as a habit can mean you forget to do it too often.


When I was finally so tired of this cycle of forgotten healthy habits, I decided to take action and learn how to form healthy habits using a habit tracker.


what are habit trackers?


While it varies by the person and the habit, it takes on average 66 days for a habit to become automatic. Habits are any of the little daily things we do that help us meet our larger goals and keep our life schedules on track.


printable habit tracker

For example, a goal like "have a healthy diet" is a a decently lofty goal. Diet habits are sometimes the hardest to change, and having a healthy diet is can generally be a large and complex undertaking.


Huge goals like this can seem daunting as a bigger picture. This is where habit trackers come in and make the process of reaching your goals so much more efficient! A simple habit tracker takes a huge goal and breaks it down into smaller, manageable steps. You can keep track of the changes your making and make sure you're keeping up with them.


how to use a habit tracker


The first step to take when developing healthy habits is identifying the larger goal you want to achieve or the problem you are looking to fix. From there, you can break down this goal into small, reasonable actions that will lead you to your goal.


The best habit tracker templates have a very simple design. All it needs is a space for the name of the habit you wish to form and boxes that represent each day of the week that you can check off each time you perform the action.


If you wanted to, you could use an actual calendar print out of a month and dedicate a space for checking off a habit you need to remember to do.


Pro tip: Place your habit tracker in a place that you will always see it. This could be inside your daily planner or taped to the wall next to the coffee machine or another place in your home you know that you'll see it. I've taped one on the wall right next to my bedside table to make sure I stretched before bed!