Habit tracker with daily check-ins that keep your streak going
Most habit trackers fail because you forget to open them. This prompt has your todo.is agent design a printable tracker and an Excel streak sheet, then message you every evening to ask if you did each habit, log your answers and send a weekly summary of what's sticking.
The prompt
- Make me a habit tracker for these habits: [HABITS WITH TARGET]. I want to start on [START DATE]. Make each habit small and specific enough to tick off. Design a printable monthly grid as a PDF (habits down the side, days across the top) and an Excel tracker that counts streaks and the percentage done per week. Every evening at [CHECK-IN TIME], ask me on [CHAT APP] which habits I did today, log my reply, and every Sunday send me a short summary: streaks, best and worst habit, and one small tip to make the weakest one easier.
What to change
- [HABITS WITH TARGET]: E.g. "walk 20 minutes daily, read 10 pages, no phone after 22:30, drink 2 litres of water". 3 to 5 habits works best.
- [START DATE]: E.g. "Monday 3 March".
- [CHECK-IN TIME]: E.g. "21:30". Pick a time you're usually free.
- [CHAT APP]: WhatsApp, Telegram, Slack or Discord.
Example result
- Your habit tracker (from Monday 3 March)
- Your habits, made specific
- • Walk 20 minutes: any walk counts, even in two 10-minute parts. Anchor: after lunch.
- • Read 10 pages: paper or e-reader, not articles. Anchor: in bed, before lights off.
- • No phone after 22:30: phone charges in the kitchen. Anchor: when you brush your teeth.
- • 2 litres of water: a 1-litre bottle filled twice. Anchor: fill it when you start work.
- The printable grid
- A4 landscape, March 1–31 across the top, your 4 habits down the side, a box per day to tick or colour. A "why it matters" line under each habit and a monthly total column.
- The Excel tracker
- • Log: one row per day, a column per habit (1 = done, 0 = not)
- • Streaks: current and longest streak per habit, calculated automatically
- • Weekly: percentage done per habit per week, with a small chart
- Evening check-in (WhatsApp, 21:30)
- Agent: "Evening check-in. Did you walk, read, drink 2 litres? (Phone rule is after 22:30, I'll ask about yesterday's.)"
- You: "walk yes, read no, water yes, phone yes"
- Agent: "Logged. Walk streak 6 days. Read tomorrow: just 1 page counts as a start."
- Sunday summary example
- • Walk: 6 of 7 days, streak 6
- • Water: 5 of 7
- • No phone after 22:30: 4 of 7
- • Read: 2 of 7. Weakest habit.
- • Tip: put the book on your pillow in the morning so it's there at night, and lower the target to 5 pages for a week.
- Rules that help
- • Never miss twice: one missed day is normal, two starts a new pattern
- • Start smaller than you think; raise targets after 3 good weeks
- • Track no more than 5 habits at once
How to do it with todo.is
- Copy the prompt and list 3 to 5 habits with a target for each.
- Paste it into todo.is and choose where you want the check-ins: WhatsApp, Telegram, Slack or Discord.
- Print the PDF grid if you like paper, and answer the evening message in a few words.
- Ask to add or drop a habit any time; your agent updates the sheet and the check-in.
Tips for a better result
- Tie each habit to something you already do ("after I make coffee"). Anchors work better than willpower.
- Make it obvious and easy: lay out running shoes, keep a water bottle on the desk.
- Reply in shorthand like "1 0 1 1" in habit order; your agent understands it.
- Each scheduled check-in uses a few AI credits, so one evening message is enough for most people.
habit tracker: FAQ
- How long does it take to form a habit? It varies a lot by person and habit; research often cited puts it at around two months on average, with a wide range. Consistency matters more than the exact number.
- How many habits should I track at once? Three to five. More than that and tracking becomes a chore of its own.
- What if I miss a day? Just continue. Try not to miss two days in a row; the tracker shows your longest streak so a single miss doesn't erase progress.
- Can I track habits with my partner or a friend? Yes. Each person can set up their own check-in, or your agent can send a joint weekly summary you share.
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