Download This FREE Wellness Habit Tracker
- Anna Ibarra
- Feb 6
- 2 min read
Updated: Feb 24
Building a healthier lifestyle isn’t about perfection—it’s about progress. This tracker is designed to help you stay accountable, track key wellness habits, and identify patterns in your energy, mood, and overall well-being.
Use this tool to monitor daily and weekly habits, reflect on your progress, and make small adjustments that lead to big results over time.
How to Use This Free Wellness Habit Tracker
Pick Your Focus Areas: Start with 3-5 habits you want to prioritize. (E.g., hydration, movement, stress management, sleep quality.)
Track Daily Habits: Check off or rate your progress in each category.
Reflect Weekly: At the end of each week, take note of patterns, wins, and areas for improvement.
Adjust as Needed: This is your journey—make it work for you!
Daily Wellness Habits Checklist
Hydration: Did I drink enough water today? (~Half your body weight in ounces)
Nourishing Meals: Did I eat whole, nutrient-dense foods?
Movement: Did I get in at least 30 minutes of intentional movement?
Stress Management: Did I take time to breathe, meditate, or practice mindfulness?
Sleep Quality: Did I get 7-9 hours of restful sleep?
Toxin Reduction: Did I minimize exposure to endocrine disruptors (plastics, synthetic fragrances, processed foods)?
Self-Care: Did I do something for me today?
Weekly Wellness Reflection
1. What went well this week?
(Examples: “I was consistent with my hydration,” “I walked every day,” “I prioritized sleep.”)
2. What challenges did I face?
(Examples: “Felt more stressed than usual,” “Had trouble winding down before bed.”)
3. How did my energy and mood feel overall?
🔲 Low 🔲 Meh 🔲 Good 🔲 Amazing!
4. What’s one small improvement I can make next week?
(Examples: “Unplug from screens 30 min before bed,” “Add 5 more minutes to my workout,” “Swap out one processed meal.”)
Tips for Success
Start Small: If tracking everything feels overwhelming, begin with 2-3 key habits.
Set Reminders: Use phone alarms, sticky notes, or an app to stay consistent.
Don’t Aim for Perfection: Progress > perfection. Missing a day doesn’t mean you failed!
Celebrate Wins: Acknowledge even the smallest victories—they add up.
Wellness is a lifelong journey, and consistency is key. This FREE Nourish Mode Wellness Habit Tracker is here to help you build mindful habits, stay accountable, and feel your best every day.
You’ve got this!
Download the Habit Tracker below (PDF file)
