Habit tracker

Track one to three habits with a daily tick. Your run survives a missed day.

• Evidence: Some

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How it works

1. Add one habit. Up to three, but one is best to start. Make it small: “10-minute walk after lunch”, not “get fit”.
2. Tick each day you do it. Tap a day to tick it, and tap again to untick it. You can tick the past week too.
3. Watch your run, not perfection. Your current run counts the days you’ve done the habit, and it only ends after two missed days in a row. Missing one day costs you nothing.

Why it works this way

In a study of people forming a new daily habit, missing a single day didn’t noticeably slow down how fast it became automatic [1]. Streak counters that reset to zero after one miss punish something that doesn’t matter, and that can make people give up.

Tracking helps. In a meta-analysis of 138 randomized studies, monitoring progress helped people reach their goals, especially when it was written down [2]. Doctors are advised to give people a simple tick sheet for new habits for the same reason, and to expect it to take around 10 weeks [3].

The “two misses” rule is our choice, based on that research, not a tested rule. Read How to build one habit at a time before you start.