Daily Goals & Follow-Through
Goal follow-through tracker: log whether you wrote goals down, planned the night before, opened email first thing, and how much of the day meetings and interruptions ate, against how many of your top three you actually finished. Use this template to find out whether planning actually changes what gets done.
Track (6)
- Did you write down your top 3 goals today?
- Did you plan today the night before?
- Did you check email or messages in your first hour today?
- How many hours were lost to interruptions today?
- How many hours were you in meetings today?
- How many hours did you sleep last night?
Result (2)
- How many of your top goals did you complete today?
- Rate satisfaction with today overall.
Habit Formation
New-habit tracker: log whether you planned it, had everything ready, hit your anchor routine, and how your sleep and stress ran, against whether the habit happened and how hard you had to push. Use this template to find out which scaffolding actually makes a habit stick for you.
Track (6)
- Did you decide in advance when you'd do it today?
- Was everything you need ready and visible?
- Did you do your anchor routine today?
- Was your schedule unusual today?
- How many hours did you sleep last night?
- Rate your stress level today.
Result (2)
- Did you do the habit today?
- Rate how much you had to force yourself today.
Journaling & Reflection
Journaling tracker: log minutes, timing, prompts, and whether you wrote about something that's actually bothering you, against clarity of mind and mood. Use this template to find out which part of the habit is doing the work.
Track (6)
- How many minutes did you journal today?
- Did you journal in the morning today?
- Did you use a prompt today?
- Did you write about something that is bothering you?
- How many hours did you sleep last night?
- Rate your stress level today.
Result (2)
- Rate your clarity of mind today.
- Rate your mood today.
Skill Practice & Progress
Deliberate practice tracker for instruments, sports, and crafts: log not just practice time but how you practised — working at the edge of your ability, drilling in pieces, getting feedback — against how your best attempt compared to usual. Use this template when the hours stopped predicting how you play.
Track (6)
- How many minutes did you practice today?
- Did you work on something at the edge of your ability?
- Did you break the session into focused drills?
- Did you get feedback today?
- Were you distracted during practice today?
- How many hours did you sleep last night?
Result (2)
- Rate your best attempt today against your usual.
- Did something click today that hadn't before?