Sports & wellness 17 questions 4 pages About 6 min to fill in

Habit Tracker Form Template

A weekly check-in for the small daily habits you want to keep.

Use this template — free Try the form No account needed to fill it in
Habit tracker
Try it — this is what people see. Nothing you type is sent or saved.
Use this template Every question, option and rule can be changed in the designer.

What is the habit tracker form template?

Habits are easier to keep when you can see them. A weekly tracker shows at a glance which nights you slept well, which days you hit your steps, and which habits slipped, without needing an app.

This template is one form per week. Start with the week's date and a main goal. Grids record each day's sleep, glasses of water and steps. Another grid rates how often you kept daily habits such as reading, meditating, exercising, no screens before bed, fruit and veg, and one of your own. Then the days you exercised, total minutes, and mood and energy on a 1-5 scale. A reflection page asks what went well, what got in the way, whether you met your goal, one focus for next week, and a star rating.

Each week is saved as a PDF in your FileIt vault, building a record you can look back on.

Best for
Individuals, families, wellness coaches and their clients, workplace wellbeing challenges
Filled in by
Anyone tracking their own habits, weekly
Time to complete
About 3-5 minutes a week
Includes
Daily grids for sleep, water and steps, habits grid, mood and energy scales, reflection

Who uses a habit tracker form?

  • Someone building a better sleep routine tracks bedtime and screens
  • A wellness coach asks clients to send a weekly tracker
  • A family keeps each member's tracker in their vault
  • A workplace wellbeing challenge collects weekly step bands
  • A student tracks reading and exercise through exam season
  • A runner checks sleep and water alongside training

Questions on this habit tracker form

17 questions over 4 pages · includes conditional questions, multiple pages, ratings.

1 Your week

  • Week starting*
  • Your name
  • This week's main goal

2 Sleep, water & steps

  • Sleep Under 6 · 6-7 · 7-8 · 8+
  • Water 0-3 · 4-5 · 6-7 · 8+
  • Steps Under 5k · 5-7.5k · 7.5-10k · 10k+

3 Habits, mood & energy

  • Your own habit
  • Daily habits Every day · Most days · Some days · Not this week
  • Days I exercised Monday · Tuesday · Wednesday · Thursday · Friday · Saturday · Sunday
  • Total exercise minutes this week
  • Overall mood this week
  • Energy this week

4 Weekly reflection

  • What went well?
  • What got in the way?
  • Did you meet this week's main goal? asked only when it applies Yes · Partly · Not this time
  • One thing to focus on next week
  • Rate your week

The habit tracker form, page by page

1 Your week

The week's starting date is required. Optional name and a main goal for the week.

2 Sleep, water & steps

Three day-by-day grids: hours slept (under 6 to 8+), glasses of water (0-3 to 8+) and steps (under 5k to 10k+).

3 Habits, mood & energy

Name your own habit, then a grid rating six habits from 'every day' to 'not this week', with yours as the last row. Days you exercised, total exercise minutes, and mood and energy on 1-5 scales.

4 Weekly reflection

What went well, what got in the way, whether you met the main goal (shown when you set one), one thing to focus on next week, and a star rating for the week.

Make the template yours

  • Replace the habits with the ones you're working on
  • Change the water and step bands to your own targets
  • Add a weight, blood pressure or symptom grid if a coach or clinician asked you to track it
  • Remove grids you don't use
  • Share the link with a coach so they receive your week
  • Make the form private to yourself by not sharing the link

Tips for a better habit tracker form

  • Fill it in at the same time each week
  • Track only the habits you actually want to change
  • Keep goals small and specific
  • Look back over a month before changing targets
  • Use the reflection to plan one change, not five

Every response becomes a PDF in your vault

Each week is saved as a PDF in your vault. When it's sent to a coach, they're emailed too, and you can get a copy by email.

The Responses table puts your weeks side by side, and you can export a CSV to chart progress over time.

  1. Start from this template. It opens in the FileIt Forms designer — change any question, add pages, set the rules for when questions appear.
  2. Share it. Turn on a public link, or send it to people by email, each with their own link. They don’t need a FileIt account.
  3. Get the answers as PDFs. Each response is saved as a PDF in the vault folder you choose, with uploaded files attached — and listed in a Responses table you can export to CSV.
Use the habit tracker template — it’s free

Habit tracker form: frequently asked questions

Is this habit tracker template free?

Yes. It's one of the Forms app's starter templates, available on every FileIt account, including the free plan.

Do I fill it in every day?

You can open it during the week, but each submission is one week. Many people fill it in once on Sunday.

Can I change the habits?

Yes. Edit the habits grid rows and the bands on the sleep, water and steps grids in the designer.

Is this medical advice?

No. It's a personal tracker. Talk to a healthcare professional about health goals.

Can a coach see my tracker?

Only if you send it to them. Each response is emailed to the form's owner.

Do I need a FileIt account?

You need one to create the form. Anyone filling it in from a link doesn't.

Use this template — free