Free tool · runs in your browser
31-day challenge tracker
Tick each day when you have done it and add a short note about how it went. The notes are the useful part: they show you which small changes are worth keeping.
- Write 101 things to do
- Schedule dates for the year
- Wake up earlier
- List your 25 proudest moments
- 10 reasons why I love you
- No TV for today
- Say thank you
- Phone a friend
- It's picture day
- Eat a healthy breakfast
- Get outside today
- Save your money
- Take a break from the news
- Take action on your goals
- Ask for what you want
- Give sincere compliments
- Get rid of some stuff
- Update your resume
- Take care of your health
- Start a gratitude journal
- Be charitable to others
- Get more quality sleep
- Be creative today
- Plan your meals
- Turn off the negativity
- Examine your peer group
- Find the laughter again
- Just say no
- Just say yes
- Be present today
- Suspend reality for today
How to use the tracker
Set your start date, then open each day's page for the idea and a few ways to do it. Come back and tick it off with a one-line note: what you did, how it felt, whether you'd do it again. At the end of the month, read your notes through and keep the two or three habits that earned their place. The printable checklist has the same 31 days on paper.
The habit-formation finding mentioned below comes from a 2010 study by Phillippa Lally and colleagues at University College London, which followed volunteers building a new daily habit and found the time to automaticity varied widely, from 18 to 254 days.
Questions people ask
Do I have to do the days in order?
No. The order is a suggestion. Many people pick the days that fit their week. The tracker records the date you ticked each one.
What if I miss a day?
Carry on with the next one. A missed day is not a failed challenge. Research on habit formation found that missing a single opportunity did not materially affect the process.
Where is my progress saved?
In local storage in this browser, on this device only. Print the page if you want a paper record.
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