Printable 30-day habit tracker PDF, A4

A blank 30-day tracker for one habit: 30 numbered boxes to tick by hand, with room to write the habit, the day you start and what you will change afterwards. One page, nothing to sign up for.

Fill it in online

Download the PDF (A4)

One page, 210 × 297 mm (8.27 × 11.69 in). Need the other size? 30-day habit tracker PDF, US Letter.

Preview of the blank 30-day habit tracker PDF on A4 paper

What is on the sheet

A line for the habit.
A line for the start date, and a line for the “smallest version I will do on a bad day”.
30 boxes numbered 1 to 30, in 5 rows of 6. The boxes are numbered by day of the habit, not by day of the month, so you can start on any date.
A line for “Days done, out of 30” and a line for “What I will change for the next 30 days”.
One line of instructions above the boxes and a small credit line at the bottom.

On A4 each box is about 28 mm wide: enough for a tick, or for a number such as minutes or pages.

How to print it on A4 paper

A4 is 210 × 297 mm (8.27 × 11.69 in), the standard paper size in most countries outside North America. The file is one portrait page with 14 mm margins, which leaves a printable area 182 mm wide.

Open the PDF and choose Print.
Set the paper size to A4 and the scale to 100% (some print dialogs call it “Actual size”). “Fit to page” also works, but shrinks the sheet slightly.
Print in portrait. The sheet is black and white, so a mono printer or the greyscale setting is enough.

For a planner or notebook, print it at 71% on A5 paper: A5 has the same proportions as A4, so nothing is cut off. At 141% the same file fills an A3 sheet for a wall.

If your printer holds US Letter paper, use the Letter file instead. An A4 page printed on Letter paper is either scaled down or loses its bottom edge, because Letter is 18 mm shorter. Get the US Letter version.

How to fill it in

Write one habit on the first line, small enough to do on a busy day: “read 10 pages” rather than “read more”.
Write the date you start. Box 1 is that day.
Fill in the bad-day version before you begin, for example “read one page”. On a day when the full habit will not happen, do that and still tick the box.
Tick a box on each day you do the habit. If you miss a day, leave its box empty and carry on with the next one. The sheet is a record, not a streak to protect.
After day 30, count the ticks, write the number down and note one thing to change before you print the next sheet.

Paper or screen

The online 30-day habit tracker puts a calendar date on each day, counts the days done for you, and downloads as Markdown or as a file the tracker can import. Open the online 30-day habit tracker. It runs in your browser and nothing you type is sent anywhere.

To check steps off day by day and keep a streak, use the free goal tracker: no account, and your goals stay on your device.

Questions

Why 30 days and not a calendar month?

The boxes count days of the habit from your own start date, so the sheet works the same in February or mid-month. Print a second sheet to carry on.

Can I track more than one habit on it?

The sheet is laid out for one habit. For several, print one sheet per habit, or split each box in two by hand.

Can I type into the PDF?

No. The file is a flat page for printing and writing on, not a fillable form. To tick days on screen instead, use the online 30-day habit tracker.

Reuse

Free to copy, share and adapt, including in a classroom, a workshop or a newsletter, as long as you credit goaltracker.online. The licence is CC BY 4.0, and the credit line is already printed at the foot of the sheet.