Tile TileTile Tile · Field guide
Free 7-day habit tracker template
Fill in your weekly habit tracker, print it or save it as a PDF. A simple seven-day plan, plus a private iPhone habit tracker when you want to keep going.
You do not need to design your whole routine before you start tracking it. This seven-day exercise is deliberately small: choose one action, put it somewhere you will notice, and use the week to learn whether the plan fits your day.
1. Write an action you can recognize
“Read more” is a direction. “Read two pages after lunch” gives you an action and a moment. Pick wording that makes a check-in unambiguous. A useful first version should be possible on an ordinary busy day.
Start with two pages after lunch
Put a book beside your usual lunch spot. Read two pages when you finish eating; on a busy day, one paragraph is enough to make a start. Use the blank week below to see whether this time actually fits.
This example fills the plan only. Your daily check-ins stay blank.
Your weekly habit card
Fill this in, then use “Print or save as PDF”. Entries stay in this page only: they are not sent or saved by this site, and reloading clears them. This worksheet does not sync with Tile Tile.
2. Remove one obstacle before day one
Put the book where you eat, fill the water bottle before you go to bed, or leave your notebook beside the kettle. Choose the preparation that matches your action. Avoid adding three more habits just to support the first one.
If you use Tile Tile, create a habit with that clear action as its name. Place a Home Screen widget where you normally look at your phone. The widget is a reminder of the plan; the action itself still happens in your day.
3. Make the check-in a record, not a verdict
Check in after you do the action. If you miss a day, write down what got in the way instead of inventing a reason you “should” have succeeded. The table below is a planning worksheet, not a claim about extra features in the app.
| Day | Did the action? | What helped or got in the way? |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 | ||
| 6 | ||
| 7 |
4. Review the pattern at the end of the week
Look at the week before making the habit bigger. Did the same time work repeatedly? Was the smallest version still too large? Did you simply forget because the cue was easy to miss? Change one part for the next week so you can tell whether it helped.
- If the action felt too big: make the starting version smaller.
- If the timing kept failing: attach it to a different moment that already happens.
- If you completed it comfortably: keep the same plan for another week before adding complexity.
Use Tile Tile to keep the record visible
Tile Tile brings daily check-ins, widgets, weekly progress and history heatmaps together without an account. Start with one clear habit and use the history to review your plan. Pro adds unlimited habits, full history, advanced stats and customization.
This is a planning exercise, not a promise that a habit forms in seven days. Choose a pace that fits the activity and your circumstances.
← Explore Tile TileA reading habit that starts with two pages → Set up a small reading routine, try the free weekly worksheet, then keep check-ins visible on your iPhone.