Saturday 11 May 2013

Free weekly habits tracker for your A5 Filofax

Experts seem to agree: lasting change comes from cultivating habits. Anyone who has ever lost weight, saved money or become fit will tell you as much. But cultivating habits is hard work.

My weekly habits tracker can help. Here it is:

Click to enlarge

Each week, the tracker will guide you through a four-step process that will help you develop habits in the areas of:
  • Diet (either for weight reduction or for health)
  • Exercise (any amount for any level of fitness)
  • Money (either making it or saving it)
  • Study (at any level, formal or informal)
  • Karma (being nice, paying it forward or any aspect you choose)
I've left one space empty for you to add another if you want, but if you have a different set of things you want to track, you can change the table titles very easily.

The insert takes you through the following process:

Step 1: Decide on a goal for this week. For instance, earning a 4 every day would mean a score for the week of 28. Be realistic; think about what would represent a good performance for this particular week.

You'll need to think about what a top score of 5 every day (=35 for the week) would actually mean for you, and what a lower score would look like. Here, your life goals will guide you (because you do have life goals, right?) Also think about what else is happening in your life in the coming week and what compromises you might therefore have to make.

Step 2: At the end of each day, score yourself for each habit. A score of 1 indicates a poor performance that you are very unhappy with. A 5 indicates the best possible performance.

Be honest here. Look back each day at what you were hoping to achieve - what you think (say) a 5 or a 3 look like - and compare your actual performance.

Step 3: At the end of the week, calculate your total points and compare against your goals.

Just some adding up to do, and see how you performed against the targets you set at the start of the week.

Step 4: Reflect on this week and set yourself some commitments for next week.

Work out what you are proud of this week. Give yourself a pat on the back. Resolve to keep doing it.

Then think about what you plan to improve on next week.

If you're ready to start tracking your habits, you can download and print the insert. You can choose either the editable Word file or the PDF file. Choose the Word file if you want to change the standard habits to your own.

Each version is set up as an A4 document. To use them as A5 inserts, print the document in booklet mode on A4 paper, then use a guillotine to divide each sheet into two and punch the required holes, which the templates are set up with mirrored gutters to accommodate. Or, if you have A5 paper, then either the printer or the PC will scale it to size for you.


Cloudberry said...

Excellent idea. Old habits are hard to break.

Josh LaPorte said...

I have made tracking sheets for particular habits I'm trying to form, usually just printing out excel. I really like your professional-looking version!

Sonia said...

Thanks for this. I've converted it slightly into a weekly tracker for my daughter's physio & OT therapy.

Ray Blake said...

That's great.


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