30-Day Habit Tracker and Mood Log

This is a 30-day habit tracker and mood log designed for adults who have started habit trackers before and dropped them. It is set out as a 90-day plan: three rounds of 30 days. US Letter and A4 are both included, with a fillable edition for typing into.

Most habit trackers are one page of boxes. People start with eight or ten habits, fill the page in for a week or two, miss a day, and stop. This one keeps the simple monthly page and deals with the reasons it gets dropped: you track three habits at most, each one is cut down until you could do it on your worst day, and a missed day gets its own mark so you carry on.

How it works

Set up once. It takes about twenty minutes, and the quick-start is one page.

1. Read the short guide and fill in one worksheet. It helps you choose three habits and make each one small. "Exercise more" becomes "walk to the end of the road after lunch".
2. Each evening, tick each habit you did. Draw a line through each one you missed, then carry on the next day. You never start again.
3. On the mood log, tick one number from 1 to 5 for the day and write a few words about what was going on.
4. Each week, take two minutes to count your ticks and answer three short questions.
5. After 30 days, fill in the review. It puts your ticks beside your mood, week by week.
6. Between rounds, one page helps you decide what to keep, change or add. Then start the next 30 days. Three rounds make the 90 days.

The book shows every page filled in by one example person before it asks you to fill in your own.

What is inside (41 pages)

• The 90 days on one page: a picture of the three rounds and the six pages inside each one.
• How it works, with pictures: ten worked pages on why trackers get dropped, the three rules, choosing habits, making them small, when to do them, how to fill in the tracker, what to do about a missed day, and how the mood log works.
• An example month: a habit tracker, mood log, weekly check and 30-day review, all filled in.
• Three rounds of 30 days. Each round has a habit tracker, a mood log, four weekly checks and a 30-day review, with a "keep, change or add" page between rounds. Print them again when they run out.
• Spare pages: a tracker for one habit on its own, a page for a year of rounds, and a list of the words used.

What you download

• The book in US Letter and A4, for reading on screen.
• A fillable edition in both sizes, for typing into on a computer.
• A print edition in both sizes, light on ink and clear in black and white, in one ZIP with a one-page Start Here sheet.

Good to know

• Both paper sizes are in the download. You do not have to choose when you buy.
• Undated: any day can be day 1.
• Three habits on a page, not ten. That is the point of it.
• Write-in lines are at least 8 mm apart and tick boxes are at least 5 mm, so there is room to write.
• The fillable edition is made for a desktop PDF reader such as the free Adobe Acrobat Reader. Many phone and tablet apps do not keep typed entries; to handwrite on a tablet, use the print edition.
• Print at 100% or "actual size", not "fit to page".

The mood log is for noticing your own patterns. It is not medical advice and it makes no promises about any condition. If low mood lasts, speak to a doctor.