The Habit Calendar

Whenever you want to create new behaviors, it’s a good practice to measure them.

Research shows that people who track their progress are much more likely to get their desired results.

For instance:

  • People who keep a daily food log lose more weight faster1.
  • Smokers who log their cigarette consumption are more likely to quit2.
  • Students who track their study habits feel more motivated and focused3.

One simple, fun, and effective way to track your behaviors is to use a habit calendar.

This is a tool you use to measure your progress on your desired habits month-by-month:

There are three major reasons why a habit calendar is so beneficial:

  1. It continually reminds you to act on your most important habits.
  2. It provides instant gratification each time you put an X on it.
  3. It creates habit streaks that you’ll want to keep going.

If that sounds helpful, I warmly recommend you create a habit calendar.

Write down a few simple habits and put the calendar someplace where you’ll see it often.

You’ll probably be surprised at how quickly your new behaviors will start to form.


  1. Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial
  2. Self-Efficacy and Motivation to Quit of Smokers Seeking to Quit: Quantitative Assessment of Smoking Cessation Mobile Apps
  3. App-Based Habit Building Reduces Motivational Impairments During Studying – An Event Sampling Study

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