APPENDIX: TRACKING FORMS & TEMPLATES
Appendix F
Daily Habit Tracker
___________ / ___________ habits at 80%+ this week
12-week habit tracker. Check each box daily. Aim for 80%+ completion rate per habit per week — not perfection.
Name: _________________ Start Date: _____________
| Habit | Target | M | T | W | T | F | S | S | Week % |
|---|---|---|---|---|---|---|---|---|---|
| Hit protein target | ≥ ___ g/day | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Step target achieved | ≥ ___ steps | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Training session completed | Per schedule | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Post-meal walk (10+ min) | After main meal | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Water intake target | ≥ ___ L | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| No screen 1 hr before bed | Every night | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| In bed by target time | ___ PM | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Morning sunlight exposure | Within 1 hr of wake | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Tracked food in app / log | Every meal | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Alcohol-free day | Per plan | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Supplements taken | Per protocol | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Stress management practice | Breathwork / walk / meditation | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Custom: ____________ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ||
| Custom: ____________ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
Weekly completion rate:
Habit I most need to improve next week: