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The Free Habit Tracker Printables You Need for 2024

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The habit tracker bullet journal template you need to start the year off on the right foot!

Happy New Year! There’s something about the calendar changing to that makes you feel refreshed and ready to take on the world. 

Well, sometimes. Some years you feel lucky you made it out alive and tiptop cautiously into the month of January. While I hope you’re happy about the idea of a fresh start, carrying some mental and emotional baggage into the new year is to be expected.

Fortunately if you’re hoping to set yourself up in the best way for some new habits and positive changes, you’ve got many many resources at your disposal. Monthly habit trackers, bullet journaling, mood trackers, and daily tasks to help you reach personal goals and professional achievements; the ideas are endless! If you’re ready to start now, you’re in the right place!

This year we created some free templates that will help you implement some positive habits into the year. If you need a visual way to keep track of daily habits or monthly habits, you’ll find the simple tracker that is right for you. 

​Splendry may earn commission from the affiliate links in this post, at no cost to you.

The Free Habit Tracker Bullet Journal Template You Need this Year 

free habit trackers to print

Is this the year you start making your bed everyday? Or drop some bad habits like nail biting? Habit tracking is an invaluable practice that allows you to monitor and cultivate better habits on a daily basis. Today, we’re excited to introduce some options of a habit tracker bullet journal template tailored for personal use. 

Understanding the Power of Habit Tracking

Habit tracking serves as a fantastic tool to transform your routines and behaviors. It’s an easy process and a great way to visualize your goals. Plus, they can be completely tailored to your needs! You choose the habits, you choose the timeline, you can even pick your own ink pen to use! :)  

By using different colors in your habit tracker, whether it’s a monthly habit tracker or a weekly habit tracker, you can visualize your progress and understand the patterns associated with different habits. (Maybe try different colors depending on your mood?)

woman making her bed

Building Habits: The Timelines and Process

Research suggests that forming a new habit can take anywhere from 21 days to 2 months, depending on various factors such as the complexity of the habit and individual differences. The key lies in consistency and repetition. Using a habit tracker, like this template, helps in maintaining consistency and tracking progress over time.

Habit Formation Timeline:

  1. Initiation Phase (Days 1-7):
    • In the initial phase of habit formation, you’re consciously trying to incorporate a new behavior. The brain is processing this change, and there might be some resistance or effort required to execute the behavior consistently.
  2. Development Phase (Days 8-21):
    • As you continue practicing the behavior, it starts to become more routine. This phase is characterized by more ease and familiarity with the habit. The brain is forming associations between the cue or trigger, the behavior itself, and the reward or outcome.
  3. Automaticity Phase (Beyond 21 Days):
    • After consistent practice, the habit becomes more automatic. In this phase, the behavior requires less conscious effort, and it starts to feel more ingrained in your routine. The brain starts to create neural pathways, making the behavior more habitual.

How the Brain Forms Habits:

  1. Cue-Routine-Reward Loop:
    • Habit formation often follows a loop: a cue triggers the habit, you perform the routine, and then you receive a reward. For example, feeling stressed (cue) prompts you to meditate (routine), and the feeling of relaxation after meditation (reward) reinforces the habit.
  2. Neuroplasticity:
    • The brain’s ability to rewire itself, known as neuroplasticity, plays a significant role in habit formation. When you repeat a behavior consistently, neural pathways associated with that behavior become stronger, making it easier for the brain to execute the habit automatically.
  3. Basal Ganglia and Habitual Behaviors:
    • The basal ganglia, a part of the brain associated with habit formation, plays a crucial role. As habits become more automatic, the basal ganglia takes charge, allowing the behavior to become more routine and less reliant on conscious decision-making from other parts of the brain.
  4. Dopamine and Rewards:
    • Dopamine, a neurotransmitter, plays a role in reinforcing habits. When you receive a reward after performing a habit, such as the sense of accomplishment or satisfaction after checking off the box of your monthly tracker or daily habits tracker, dopamine is released, reinforcing the behavior and making it more likely to be repeated.
  5. Repetition and Consistency:
    • Consistency and repetition are key. The more consistently you perform a behavior in a specific context, the more likely it is to become a habit. Repetition strengthens the neural pathways associated with the habit. 

You’re not just checking off boxes for a particular habit you’re trying to incorporate into your life, you’ve found an easy way to rewire your brain! Who knew a simple habit tracker could be a great option for that?? 

woman painting her nails

Understanding this process helps in crafting effective strategies for habit formation, including consistent practice, setting cues, and ensuring rewarding outcomes. Additionally, recognizing that forming habits takes time and effort can alleviate pressure and foster a more patient and sustainable approach to habit-building.

The Importance of Habit Tracking for Personal Growth

Monitoring habits on a daily, weekly, or monthly basis is key to staying on track. Our habit tracker bullet journal template, available as a PDF file, facilitates this process. It features circular trackers and mini trackers—ideal for focusing on different habits in specific ways.

Fun Ideas for Habit Tracking

Wondering what habits to track? Of course you can track things like water intake or getting to bed on time, but what about some other fun and/or beneficial ideas?

women having brunch

  • Reading Goals: Keep tabs on the books you read or chapters completed. (We also have a book log you can print separately for that!)
  • Gratitude Journaling: Track daily moments of gratitude or positive affirmations.
  • Creative Pursuits: Track progress in hobbies like drawing, writing, or learning a new language.
  • Self-care: Practice an act of caring for you each day. It could be loading the dishwasher before bed (your future self will thank you) or using one of the bath bombs Santa left in your stocking. 
  • Socializing: Did you text a friend today? Call your mom? Drop by your favorite co-worker’s office for a chat? Log it!
  • Kindness: Track your random acts of kindness each day. Definitely something great to start this year!
  • Correspondence: This is your chance to be the person who sends birthday cards to family members or thank you cards after lovely evenings with friends.
  • Cleaning: Want to make your bed every day? Vacuum weekly? The sky’s the limit!

Introducing Our All-Inclusive Habit Tracker Bullet Journal Template

Designed for personal use, this free printable offers flexibility in tracking different habits and establishing routines. Whether it’s breaking bad habits (like negative self-talk) or adopting fun ones (weekly at-home manicures, anyone?), taking small steps consistently is the key to success. Use this template’s mini habit trackers to focus on particular habits and embrace healthy habits one day at a time.

Utilize Different Ways to Maximize the Template

The template’s design allows you to track various habits in different colors, making it easier to spot patterns and celebrate successes. Through consistent use of the weekly and monthly trackers, you’ll notice how small steps lead to significant improvements in your lifestyle.

Make Habit Tracking Your Great Tool for this Year

Utilize the habit tracker bullet journal template along with the provided affiliate links to explore additional mini habit trackers and free printables. This combination amplifies your habit-tracking journey, transforming it into an enjoyable and effective process.

woman reading a book

Start Tracking for You!

Download our free habit tracker bullet journal template today! Print them here.

Take Charge of Your Habits, One Day at a Time

Remember, establishing new habits requires dedication and consistency. Use the habit tracker bullet journal template as your guide and leverage the mini habit trackers and free printables available to maximize your progress.

If you truly want to implement some new habits this year, there’s just a few things to remember:

  1. Start Small. Break down the habit into tiny, manageable steps. For instance, if your goal is to read more, start with just one page a day. You can work your way up to reading 20 minutes a day or more!
  2. Consistency is Key: Commit to doing the habit regularly. Consistency helps reinforce the behavior you want to adopt.
  3. Anchor the Habit: Tie the new habit to an existing one. For example, if you want to incorporate meditation into your routine, link it to something you already do daily, like brushing your teeth.
  4. Set Clear Goals: Define specific, measurable, achievable, relevant, and time-bound (SMART) goals. Clear objectives provide a road map for habit formation.
  5. Create a Routine: Establish a specific time or context for the habit. Routine helps signal your brain that it’s time to perform the behavior.
  6. Reward Yourself: Celebrate small victories! Give yourself a reward or acknowledgment each time you successfully practice the habit. Positive reinforcement reinforces the behavior.women writing
  7. Accountability and Support: Share your habit-building journey with a friend or join a community of like-minded individuals. Accountability and support can keep you motivated.
  8. Visual Reminders: Use visual cues like sticky notes or reminders on your phone to prompt and reinforce the habit.
  9. Track Progress and Reflect: While tracking is one method, reflecting on your progress and adjustments you can make to improve your habit-building process is crucial. Reflecting helps you adapt and refine your approach.
  10. Be Patient and Flexible: Habits take time to form, so be patient with yourself. If you miss a day or face setbacks, don’t be discouraged. Adaptability and resilience are essential.
  11. Practice Mindfulness: Stay present and mindful while performing the habit. Conscious awareness can help reinforce its importance and build a deeper connection to it.
  12. Learn from Failures: Mistakes are part of the process. Analyze what went wrong without being too hard on yourself and use that knowledge to adjust your approach.

By integrating these strategies into your habit-building routine, you can effectively reinforce desired behaviors and gradually turn them into ingrained habits. Experiment with these methods and tailor them to suit your personal preferences and lifestyle for the best results.

Print them here! You can print one, print them all, or print enough for the entire year, it’s up to you!

free habit trackers to print

Print them here

Join the conversation—share your favorite habits to track and the positive changes you’ve experienced using habit tracking in the comments below! Let’s inspire each other.

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