The 10 Best Habits To Track Daily, According To Science (+ Free Habit Tracker)
Which habits are the most important?
Is it really necessary to shout “I love myself” while power-posing in the mirror?
Maybe. Maybe not.
In this article, I’ll simplify the world of personal development down to 10 daily habits you can track. Each habit will be supported by scientific research. Then, I’ll share how to install these habits into your life.
👋 Before you dive in, be sure to download my free Habit Tracker PDF. It lists the 10 habits on a single page that you can print out and fill in for each day. Click the button below to get your copy:
Table of Contents:
“Habits are the compound interest of self improvement.”
The 10 Best Habits To Track
I’ve divided this section up into three mini-sections: habits for health, habits for success, and habits for relationships.
These three areas form the foundation of your life. Think of them like the three legs of a stool. The stool is only as strong as its weakest leg.
You may be familiar with certain habits, but remember: you need to actually practice them in order to get the benefit.
With that in mind, let’s get into the 10 best daily habits:
Habits For Health 🏋🏽♀️
#1 - Move for 30+ minutes
The science: Studies suggest that participating in at least 150 minutes of moderate-intensity exercise per week is associated with reduced risks of various chronic conditions, including cardiovascular disease, type 2 diabetes, and certain cancers.
Regular movement also supports your mental health. Studies suggest that exercise can be a powerful anti-depressant. In her book No Sweat, Michelle Segar recommends focusing on the short term benefits of exercise, such as improved mood, as opposed to the long term benefits of improved health or appearance. You’re more likely to put in the work today if you get the reward today.
The habit: If you want to consistently make time for training, the best thing to do is to put it on your calendar. Choose a time of day that’s realistic for you to work out (morning tends to work best) and set a repeating event for that time. You can move this appointment later if your day gets crazy, but don’t delete the appointment.
Instead of searching for the best workout routine, identify what types of movement you enjoy. For one person, that might be lifting heavy weights (in which case I’d recommend Jim Wendler’s 5/3/1). For another person, it might be walking, yoga, or dancing. Life is too short to spend your time on the elliptical.
#2 - Include a veggie or fruit with every meal
The science: Nutrition advice can be confusing. There’s always some new study coming out that contradicts the last one. But pretty much everyone agrees on one thing: plants are good for you. Michael Pollan encapsulates this viewpoint in his book with the advice, "Eat food. Not too much. Mostly plants."
Scientific studies consistently emphasize the benefits of eating vegetables. A 2014 study demonstrated that people who consumed at least five servings of fruits and vegetables daily had a lower risk of all cause mortality such as cardiovascular disease.
Vegetables offer a range of nutritional benefits, backed by science. They are low in calories yet rich in fiber, vitamins, and minerals. Although fruits contain sugar, they still provide essential vitamins, minerals, and antioxidants.
The habit: In a perfect world, you’d fill half your plate with veggies. You’d “eat the rainbow” by selecting various colors and types. But the core habit is simple: just make sure you include some sort of fruit or veggie with every meal. It helps to have some veggies prepped in the fridge, or leave fruit on the counter where you can see it.
#3 - Get in bed 8+ hours before your alarm
The science: Even if you don't fall asleep right away, you'll likely get at least 7 hours of sleep, which is the minimum recommended for adults by the National Sleep Foundation. When you sleep, your body gets a chance to repair tissues, regulate hormones, and boost your immune system. Plus, skimping on sleep has been linked to nasty stuff like obesity, diabetes, and heart problems.
Sleep does wonders for your brain as well. Studies suggest it enhances your memory, learning abilities, attention span, and problem-solving skills.
The habit: I recommend setting a “wind down” alarm on your phone. That way, you remember to turn off Survivor and get ready for bed. Once in bed, try reading fiction. This gets you off a screen and helps slow down your thoughts. Once your reading comprehension starts to decline, you’re ready to turn off the light and fall asleep.
#4 - Do 10+ minutes of mindfulness
The science: Just as you train your body through daily movement, you can train your mind through daily mindfulness. One of the most studied forms of mindfulness is meditation.
I used to see meditation as a way to release stress. And it does help with that. But after 10+ years of daily meditation, I can say that it’s fundamentally shifted the way I view the world. Studies find that long-term meditators show increased activation in the prefrontal cortex during various cognitive tasks. These regions are associated with executive functions, emotional regulation, and social cognition, which are relevant to empathy and perspective-taking.
The habit: If you're new to meditation, here’s how to get started. Sit comfortably, set a timer for two minutes (not ten), and focus on your breath going in and out of your nose. It’s normal to get distracted. The point of meditation isn’t to clear your mind of thoughts, it’s to practice coming back to the present moment. There are plenty of free apps and timers to explore if you want some guidance. I like Tara Brach’s guided meditations on the Insight Timer app.
If you don’t want to meditate, there are other ways to practice mindfulness: yoga, prayer, time in nature, journaling, even mindful cooking and eating. Experiment and find what works for you.
Habits For Success 💰
#5 - Do Your Most Important Task
The science: All productivity advice boils down to this: prioritizing your tasks and spending a focused chunk of time on the most important ones. This ensures that your best energy isn’t wasted on reactive tasks like email.
A study published in the Journal of Applied Psychology shed light on the significance of setting daily goals. In the study, participants were divided into two groups: one group was instructed to identify their most important task each day, while the other group did not receive any specific goal-setting instructions. Participants who consistently prioritized a single task experienced a greater sense of task progress, reported higher levels of subjective well-being, and demonstrated increased productivity compared to those without explicit goal-setting.
The habit: Here’s what this looks like in a perfect world: you scan your to-do list/calendar the night before and write down your MIT (Most Important Task) for the next day. I recommend choosing something that scares you a little bit. Then, when you get to work the next day, you start with that task.
I suggest using an app called Freedom to block your access to email and distracting sites while you're working on your MIT. Freedom allows you to automatically schedule your focused time in advance. This takes willpower out of the equation completely, allowing you to focus on your MIT each day without distraction.
#6 - Review and update your budget
The science: You might think that the highest leverage thing you can do financially is to pay off your debt, invest in a low-cost index fund, or earn more money. While all of those things are important, none of them matter if you don’t have a process for allocating the money you currently make. In other words, you need a system that forces you to ear-mark portions of your income to pay off debt, or invest in an index fund, regardless of how much you earn. In other words…you need a budget.
Science suggests that budgeting is associated with improved financial well-being and reduced psychological stress. By establishing a budget and tracking spending, individuals gain control over their finances, make informed decisions, and align their spending habits with their priorities.
The habit: I recommend zero-sum budgeting. The philosophy behind zero-sum budgeting is to take the money you already have and then give every dollar a job for the month. In a zero-sum budget, income minus expenses (bills, savings, investments) should always equal zero. If you made $6,000 at the end of last month, you’re going to distribute that among your spending categories. Then, as the month goes on, you’ll see the numbers in each category go down as you spend.
The tool I recommend for this style of budgeting is called YNAB (stands for You Need A Budget). It allows you to create budget categories and automatically syncs your bank accounts. Once a day, you can categorize these transactions and avoid overspending.
#7 - Write 3+ things you’re grateful for
The science: True success is being content with what you already have. One way to do that, without changing any of your external circumstances, is by changing your focus.
A 2003 study investigated the impact of keeping a gratitude journal. Participants who wrote down “three good things” that happened each day experienced increased happiness and decreased depressive symptoms for six months.
The habit: I leave a journal on my bedside table right next to the book I’m reading so that it’s easy to remember. Instead of writing a “dear diary” type journal, I simply bullet-point my answers. You can be grateful for big things, like important people in your life, or small things like the weather. Try to find new things to be grateful for every day.
Here are some prompts I use to get me started:
Today I’m grateful for…
Today was a success because…
Today I learned…
Habits For Relationships ❤️
#8 - Check in on a friend or family member
The science: One of the most famous studies on happiness is the Harvard Study of Adult Development, which has been ongoing since 1938. This study, which has followed the lives of hundreds of individuals, revealed that strong social ties are the best predictor of long-term happiness and overall well-being. Participants with close relationships, characterized by trust, emotional support, and connection, tended to be happier and healthier as they aged.
We sometimes fail to stay in touch with friends and family. But research suggests that people appreciate hearing from us more than we think they do. We underestimate the impact of a quick text, call, email or small gift. Especially when it comes to those we haven’t spoken to in a while.
The habit: I like to text a friend or family member as soon as they pop into my head. For example, if I’m thinking of a friend who just had a difficult breakup, I’ll text them right away to ask how they were doing. Or I’ll send a book to someone as soon as I realize it might be relevant for them.
If this approach doesn’t work for you consistently, you can set a reminder on your phone to go through your recent texts and check in with someone who you haven’t texted in a while.
#9 - Do something thoughtful for your partner
The science: These last two habits won’t be relevant for everyone. You certainly don’t need a partner or kids to be happy. While some studies suggests that married folks are happier, other studies suggest that it’s not that simple — perhaps happier people just get married at a higher rate. What we know for sure is that if you do have a primary relationship, the quality of that relationship matters.
Turns out, it’s not the grand displays of love that keep a relationship strong. It’s the little things. In a survey of 4494 UK participants, thoughtful gestures were appreciated more than anything else. These gestures included giving surprise gifts, helping with household chores, and small acts of kindness like making a cup of tea.
The habit: In order to find out what will be most beneficial for your relationship, figure out your partner’s Love Language. Then, you can create a more specific habit that your partner will appreciate. For example, if your partner receives love through words of affirmation, you could leave them a post-it note each day when you leave for work letting them know what you love about them.
#10 - Spend quality time with your kid
The science: A 2015 study found something surprising: the total amount of time that mothers spend with children does not necessarily predict their children’s behaviors, emotions, or academics. Only between the ages of 12-18 does the amount of parent time predict better outcomes, including fewer delinquent behaviors. And even then, it only requires about six hours a week of family time to see positive associations. Spending time with your kid is important — whether you’re a mom or a dad. But you don’t have to spend every waking hour with them in order to be a good parent.
A study of 2,000 participants ranked the 10 most effective child-rearing practices. Number one was love and affection, including spending quality 1-1 time with the child. Number two was managing stress. Number three was maintaining a healthy relationship with your spouse, partner, or co-parent. This finding underscores the importance of the other “indirect” habits on our list.
The habit: Spend at least a few minutes each day totally present with your kid. Put down the phone, let go of your thoughts about work, and ask them about topics that interest them. Engage in “Active Constructive Responding” — make eye contact, smile, and encourage the things that your child shares with you instead of judging them.
Parenting coach Pam Howard says, “What I like to tell parents is to focus on transition times. The three most common transition times where kids need more connection is right when they wake up in the morning, when they come home from school, or before bed. It’s not really about the amount of time but the quality of that time. Make eye contact, be present, and listen to what they say without trying to fix it.”
How to Install These Habits Into Your Life
At this point we’ve covered why habits matter and you’ve learned the 10 best habits to track daily. Let’s talk about how you can make these habits stick.
In The Power of Habit, Charles Duhigg explains that each habit is a loop consisting of three main steps:
Cue - the trigger that tells your brain it’s time to perform a certain habit
Routine - the mental or physical behavior that makes up the habit itself
Reward - the payoff, which helps you remember to repeat the habit next time
My favorite book on habits is Atomic Habits by James Clear. He adds an additional stage between Cue and Routine called Craving. For simplicity’s sake, I’ve left that out of this guide. But I highly recommend reading the book for more info.
Let’s talk about how to use the three stages above to build a new habit.
STEP 1: Plan your cue ahead of time
Have you ever thought “I should really work out tomorrow morning” and then realized the next evening that you didn’t work out?
If you’re serious about doing something, put it on your calendar. Not only does this help you make time for the new behavior, it also acts as your cue for getting started.
There are some habits that you can’t easily assign to a specific time. If this is the case, it helps to use the following structure to plan out your habit:
“When (CUE) happens, I’ll do (ROUTINE)”
Here’s an example:
“When I think of a friend I haven’t spoken to in a while, I’ll pick up my phone and text them.”
You can also use physical cues. For example, if you want to journal every night before bed, the best thing you can do is to have the journal right there on your bedside table on top of your evening book. That way you literally have to pick it up and move it out of the way in order to proceed with an existing habit (reading your book).
In summary, the best way to build a new habit is to tie it to an existing habit or routine. You can do this by integrating the new habit into your calendar/to-do list, deciding on a specific cue upfront, or by using a physical cue.
STEP 2: Make the routine as easy as possible
One of the best ways to make a habit stick is by reducing friction. The easier something is to do, the more likely we are to do it.
One way to make a habit easier is by starting with the minimum viable version. Although it’s tempting to jump straight to the most “complete” version of an activity (for example, meditating for 20 minutes every day), it’s better to start with the realistic version (meditating for 2 minutes every day). When in doubt, go smaller. It’s consistency, not intensity, that makes a habit stick.
The second way to make a habit easier is to know what motivates you. Gretchen Rubin, author of The Four Tendencies, has a great quiz you can take that helps you understand which of the four you are. For example, Obligers need social accountability - they need to feel that by not doing the habit, they are letting someone down. So if you’re an Obliger, you should get a workout buddy or trainer instead of trying to work out alone.
The final way to make a habit easier is by “parking downhill.” This means setting yourself up for success. For example, if you want to build the habit of doing the most important thing first each day, the best thing you can do is to choose what you’re going to do the night before. That way, you’ve separated the process of identifying the day’s task and actually doing it. When you start work that day, you’ll be able to dive right in.
The second step in making a habit stick is to reduce friction, and you can do that by starting small, honoring your tendency, and parking downhill.
STEP 3: Track and adjust over time
The third step in our habit loop is the reward. This is what reinforces a successful behavior and makes you more likely to do it in the future.
Tracking your habits visually can provide motivation. Jerry Seinfeld used to keep a physical calendar with him and put a red X across every day that he spent time writing jokes. His goal was to avoid “breaking the chain.” You can do something similar with any daily habit that’s important to you.
👋 If you want to start tracking these 10 habits visually, download my Habit Tracker PDF for free below:
If you’re having trouble with a habit, approach it with an experimenter’s mindset. For example, let’s say you want to get more sleep, so you decide to set an alarm each day that will remind you to start winding down. You set the alarm for 9pm and you’re feeling totally motivated. But when 9pm rolls around, you’re in the middle of your favorite show. So you ignore the alarm and end up going to bed an hour later than you wanted to. Does this mean that you have failed as a human being?
No. If you’re approaching this with an experimenter’s mindset, you would ask, “How might I change my system today in order to give myself a better shot tomorrow?”
And that brings us to my final tip when it comes to adjusting your approach:
Figure out what the first domino is for any habit you want to build. Realize that the behavior you’re trying to change may actually be influenced by something upstream. For example, you might realize that since you hate stopping episodes midway through, the real problem occurs when you start a new episode too late.
So you make a mental note: “Before I start a show in the evenings, I’ll check the time and make sure that it will finish up before my wind down time. If not, I will choose a shorter show or a different activity.”
The final step of our habit loop, the reward step, can be facilitated by tracking behavior, approaching failures with an experimenter's mindset, and figuring out the first domino.
Those are the three steps of building a new habit. Now let’s talk about how to choose your first habit.
What You Can Do Right Now to Get Started
While it’s tempting to try and implement all of these habits at once, that strategy is unlikely to succeed. The key to behavior change is starting small. That’s why I recommend starting with one of these ten habits and locking it in completely before adding another one.
How do you choose your first habit? One approach is to assess the area of your life that needs the most work right now. The other is to choose the habit you feel most excited about. What do you most want to create in your life right now? Use that as your guide for choosing the first habit.
“People do not decide their futures, they decide their habits and their habits decide their futures.”
I would suggest doing your new habit when you have your best energy. Usually that’s in the morning. Go through the three steps that we talked about in the last section and use them to build your new habit. Remember: you don’t have to beat yourself up if you’re not consistent with it right away.
Once you feel confident that you’ve locked in this first habit (which could take anywhere from a few days or a few months depending on the habit), then you can add your next one. Every new habit creates an upward spiral. The more you think of your future self, the the more time and energy you have to be proactive.
👋 Wait! Before you go… I’ve created a one page PDF that you can use to track each of these 10 habits. Click the button below to get your free copy:
