Preparation

Define the habit you want to track.

Set a specific goal for this habit (e.g., frequency, duration).

Gather any materials needed to support the habit (e.g., journal, app).

Daily Tracking

Day 1

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 2

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 3

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 4

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 5

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 6

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 7

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 8

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 9

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 10

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 11

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 12

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 13

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 14

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 15

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 16

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 17

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 18

[ ] Complete the habit.

[ ] Reflect on the experience.

Day 19

[ ] Complete the habit.

[ ] Reflect on the experience.

Review and Adjust

Evaluate your progress at the end of the 19 days.

Identify what worked well and what didn’t.

Adjust your goals or methods as needed for future tracking.