Habit-forming checklist

Recently, I started trying to form a new habit. I read that it takes about 10 weeks to make a new habit automatic; something we’ll do without even thinking about it. To help me track progress, I created the spreadsheet you see above.

On the top of the sheet, I list the one habit I’m trying to form along with a notes section. Below that, I have a list of the daily incidentals. These are the things that are important to me that happen as an indirect result of doing my habit.

This checklist is intentionally open-ended. I use some of the rows at the bottom to track how I feel emotionally and physically. I also added a row to track push-ups.


What can you add that will make it more useful for you? Download the habit-forming checklist. Try it out. Write back to let me know what new habit you’re using it for and how you’re making it your own.


David Needham