Habits to Track to Develop a Balanced and Intentional Life

Looking for ways to improve your life but aren’t sure what to do? A good place to start is by identifying the right habits to track and change for meaningful, lasting changes.

In this blog post, we will share potential habits inspired by great books in the ReadinGraphics library, along with proven tips for habit tracking and formation. These are organized into habit areas you might want to improve, with links to notable books for each area. So, your search for habits is officially over! Here’s a quick peek at the areas we’ll discuss:

But, before you deep-dive into the extensive list of potential habits, here are 2 important tips about how to track habit and build desired habits.

Key Tips: Habits to Track and Build

Building habits is a gradual process, and it’s easy to feel overwhelmed if you try to change too many things at once. So, here are 2 proven strategies to remember:

1. Make habits as small and manageable as possible.

This minimizes resistance to start. Small wins also builds consistency, maintains your habit streak, reinforces positive habit loops, and increases the likelihood that the habit will become a seamless part of your daily life.

Whether you want to boost productivity, improve your health, or simply create better daily and yearly routines, even the smallest habits can lead to significant transformations over time. And, we’ve provided a list of potential micro habits below–just choose the ones that matter most to you and get started!

2. Attach your new habit to an existing routine or habit.

Another proven approach to habit building is to attach your new habit to an existing routine or habit in your life.

Think of it like this:

“After I [existing activity], I will [new habit]…”

You can use the time of day as an alternative (At 6 pm… ), or get particular with specific daily activities that you already do consistently. This will help make a habit stick better and last longer, making it easy to add positive habits in your life.

Feel free to get more insights on habits from Atomic Habits by James Clear and B.J. Fogg’s Tiny Habits.

Now, let’s see these 2 tips in action with our suggestions on habits below!

Ideas for Habits to Change for Adults

Get More Done: Productive Habits for Success

If you’re often distracted or disappointed that you don’t get things done day after day, you can look at this list of habits to boost your productivity:

Increasing Focus

Engage in deep work and focus to push your abilities to the limit, and create work with real value.

As soon as I reach my desk, I will set a 2-hour timer for focused work.
Before I start my first task, I will tidy my workspace for 5 minutes.
After I sit down, I will open up the single task or document that I need to work on.
When I begin working, I will put on noise-canceling headphones or play focus music.
When I start deep work, I will turn off all notifications for at least 1-2 hours.

Setting Priorities

Set priorities to reduce your task list to the most essential activities, so you spend time doing the right things.

After I pour my morning coffee, I will write down my top 3 priorities for the day.
Before I go to bed, I will plan my to-do list for the next day.
After I review my to-do list, I will identify one low-priority task to delete or delegate to someone else.
Before I check emails or social media, I will complete my most important task of the day.
After I have my lunch, I’ll glance at my priority list again to refocus on important tasks.

You can find more tips for productive work habits with free ReadingGraphics book summaries for Feel Good Productivity, Deep Work, and Essentialism. You can also use such productivity times to overcome procrastination and avoidance habits.

Stay Fit and Healthy: Good Habits for Physical Health

On paper, being fit is a great goal. But in reality, we often don’t think about it in our day life. So, we fall on bad habits like binging snacks or staying in bed for an extensive period of time.

Here’s a list of habits that include a few exercise activities, as well as diet and sleep habits so you can maintain your physical well-being with little effort.

Practicing Physical Activity

After I reach the office lobby, I will take the stairs to my floor.
Every time I finish a meeting or an hour of work, I will stand up and stretch.
Every morning, I will do some simple household chores as soon as I get out of bed.
When I’m ordering dinner, I will walk to the restaurant instead of asking for delivery.
Every Sunday, I will try a new workout, physical sport or dance.

Managing Diet and Food

As soon as I wake up, I will drink a glass of water as a daily routine.
Whenever I get food from the cafeteria, I will get a few servings of fruits on the side.
After I eat my dinner, I will pick a piece of fruit for dessert from the fridge.
When packing my lunch, I’ll pack a healthy snack to avoid junk foods.
After I workout, I will pour myself a glass of pure orange juice.

Getting Good Sleep

After evening household chores, I will take a relaxing bath.
When my bedtime alarm goes off, I will stop using my devices and prepare for sleep.
One hour before bed, I will put my phone on silent and away from my reach.
After I brush my teeth, I will spend 10 minutes reading or journaling on a physical book / notebook.
Before I get into bed, I will close my curtains or wear an eye mask.

For more healthy suggestions on habits from medical experts and researchers, check out our free book summaries for Good Energy, The Blue Zones, and Why We Sleep.

Achieve Peace of Mind: Positive Mental Health Habits

Mental health is just as important as physical health. Overcome bad habits through these small activities that will help you reduce stress, enhance mindfulness, and cultivate inner peace.

Doing Breathwork and Daily Meditation

After I put on my running shoes, I will practice deep belly breathing for 1 minute.
Before I go to bed, I will do a 5-minute guided meditation.
Before I begin work, I will take 10 slow, deep breaths.
After my morning meetings, I will close my eyes and meditate for 5-minutes before going back to work.
After I do my morning routines, I will breathe and prepare my mind for the day with a short meditation.

Journaling and Self-Reflection

As soon as I wake up, I will write down 3 things I’m grateful for on a notepad next to my bed.
After my work shift ends, I’ll open my journal and write down the events of my day.
Before I close my eyes at night, I will reflect on one win from my day.
After a family or friend event, I’ll write down notes about the people I met and appreciate them.
On the last Sunday of each month, I will sit down and think back on what I achieved for the month.

Reducing Screen Time

After my morning phone alarm rings, I will put the phone inside my drawer to avoid scrolling.
During coffee breaks, I will put my phone away and focus on relaxing my mind.
After finishing the morning news, I will turn off my TV.
After I check social media messages for 30 minutes, I will log out to limit my usage.
After I get on the bus, I will put my phone down and start reading my book.

Cultivating Happiness

After I brush my teeth, I will smile at myself in the mirror.
Every month, I take a full day off to do something I enjoy.
Before bed, I will watch or read something that makes me laugh.

Managing Stress

When I feel overwhelmed, I will take a short walk to reset.
After an argument with my partner, I hold hands with them as a soothing gesture.
After an intense meeting or brainstorming, I will thank my teams and engage positively.
When I receive a request, I will pause and assess if it aligns with my priorities before saying yes.
After lunch, I will take 10 minutes for relaxation by enjoying tea or light reading.

Read more about recovering and refreshing your mental energy through meditation, mindfulness, stress management: here are the links to free book summaries on Mindfulness in Plain English, Stolen Focus, and The Upside of Stress!

Boost Your Career or Business: Good Professional Habits

Take a small chunk of time with the list of habits below to enjoy work, increase your expertise and improve your performance:

Connecting with Colleagues

Before I head to my desk, I will say hello or good morning to at least 3 people on my office or floor.
When I see someone staying after hours, I will give them a kind or encouraging word or gesture.
When I receive a new task, I repeat it to them to make sure that the scope and task is clear for both of us.
Before I head home, I say a quick thank you to the people I interacted with for the day.

Improving Work Performance

After my monthly evaluation or business analysis, I reflect on what I can do to get better.
Every week, I’ll ask my colleagues if I can help with something else to learn something new.
After a training class or session, I write a single to-do to practice what I learned and attach it to my desk.
As I board the train to work, I will read up on articles and stay updated in my industry.

Discover more professional habits to boost your career and business through our free book summaries. Here are some great titles to start with: What Got You Here Won’t Get You There, Impact Players, and Strategize to Win.

Feel More Connected: Relationships

Spending time with your family and loved ones are key to happiness and well-being. This list of habits will help you maintain meaningful connections in your every day life.

Increasing Quality Time at Home

At the dinner table, I will put away all screens to focus on dining together.
After I get home from work, I will check in and say hello to everyone at home.
Every Friday evening, I will plan a fun family activity like game night or a movie.
After dinner, I will share one good thing from my day with a family member.
As I check-in on my kids, I’ll ask if they need help with their homework.

Doing Nice Things for Your Partner

Before I leave for work, I will write a short note or send a text of appreciation to my partner.
Every morning, I will give my partner a genuine compliment.
When my partner is on the way home, I prepare a hot bath for them.
On the first weekend of each month, I will plan a date or activity for my partner.
If my partner is busy with work, I will do their household chores.

Checking in on Friends or Family Members

Every Sunday, I will call or send a message to a family member I don’t regularly talk to.
Once a month, I’ll arrange a lunch date with a few friends.
At the beginning of each month, I will review and note upcoming birthdays and special dates.
Every week, I will call my parents to check-in and stay updated.
After visiting friends or family, I will send them a quick message that I valued their time.

Strengthen your bonds with others with free summaries of The Five Love Languages, Nonviolent Communication, and How to Win Friends & Influence People.

Save More Money: Finance

Avoid negative habits with money to achieve financial security and freedom. These daily habits (and even monthly habits) will help you track expenses, save money, and make smart investment choices.

Tracking Debt and Expenses

Every evening, I will log my daily expenses into my expense-tracking app.
Every Sunday, I will review my spending for the past week.
Before leaving for the grocery store, I will create a shopping list.
At the start of each month, I will budget for any big purchases or upcoming trips.
When I receive my credit card bill, I will pay them right away
After I receive my salary, I will allocate an amount to pay outstanding debts.

Growing Your Wealth

Whenever I get home with change in my pocket, I will put the change in a piggy bank near the front door.
On payday, I will automatically transfer a set amount to my savings account.
Before making an online purchase, I will check for discount codes or cashback options.
Once a month, I will organize a picnic in the park instead of dining at a restaurant.
Before purchasing something, I will check if there are alternatives I can take, such as using something I already have, or borrowing from a friend
On the first day of each month, I will put $100 towards my investment fund.
Every quarter, I will review my investments and assess diversification opportunities.

You can look for more habit ideas about personal finance through our article: The 7 Best Books on Money To Develop Positive Money Habits.

Be Your Better Self: Self-Improvement Habits

Continuous self-improvement allows you to boost your mental energy and grow intellectually and creatively. This list of habits will help you sharpen your mind, expand your knowledge, and develop new skills.

Reading Deeply and Intentionally

Before sleeping, I will read at least 10 pages of a book.
Every Monday, I will update my reading list and track my progress.
After finishing a book chapter, I will jot down summary notes.
Once a week, I will discuss something interesting I learned from the books with a friend or colleague.
After I remember a concept or idea from a book I read, I will look at my summary notes to refresh my memory.

Reading more books is a common habit goal, and it gets better with help from summaries and references that make it easy to refresh what you’ve read. Subscribe to ReadinGraphics to gain access to 300+ book summaries today.

Think and Live More Creatively

Every Saturday afternoon, I will try one new activity to shake things up.
While brainstorming, I will doodle or sketch ideas to gather my thoughts and see it in a different perspective.
When I come across a challenging problem, I say, “can I see this in a different perspective?”

Exercise Your Brain

Each morning, I will make it a daily routine to solve a puzzle, riddle, or Sudoku.
When a colleague needs help, I will volunteer to train them or resolve the problem with them.
Before going to bed, I will read or learn one new fact for the day.
Whenever I learn valuable information, I will write them down to remember them better.

Learn a New Skill

After my morning shower, I will fry a few breakfast eggs for the family to practice cooking.
During my morning coffee, I will learn a new expression or sentence in the language I’m learning.
After work lunch, I will look up a fun coding tutorial and try it out as a mini-project.
After learning something new, I will explain it to someone else to reinforce my knowledge.

Maximize your brain potential with a few notable picks from our library such as Ultralearning, The First 20 Hours, and Limitless.

How to Effectively Track Your Habits

We’ve just provided lots of habits to choose from, but feel free to choose 3 to 4 keystone habits to start with, and customize them according to your current habits, routines and lifestyle.

But once you’ve chosen your activities, how do you ensure you stick with them and improve your habit progress?

Many digital habit tracking apps can send reminders and visualize progress. There are also may gamified habit trackers that make logging your actual habits more engaging.

You can customize them as you like with daily, weekly, and monthly habit trackers, and you can also incorporate yearly routines, if you need to. You can also track other common habits, such as how many glasses of water you drank to meet a daily hydration goal.

But if you prefer something simple for habit tracking, pen and paper works just as well: a bullet journal or habit tracker sheets are great for maintaining your habit streaks in your every day life.

Habits to Track: Conclusion

We hope that these ideas inspired you to pick up a few habits to boost your productivity, recharge your physical and mental energy, drive you to build better connections, and motivate you towards self-improvement.

The key to habit tracking is consistency over perfection. Even if you miss a day, don’t let it break your streak—just pick it up again. With your favorite habit tracking tools, and the right techniques in place, you make your efforts more intentional, reinforcing your progress toward meaningful change.

You’ll learn about how the habit loop works and picking up more effective techniques from top books like Atomic Habits with our article: How to Make a Habit Stick: An Ultimate Guide to Simple Habit-Building.

If you’re ready to dive deeper, explore Readingraphics’ detailed summaries of the best books on habits such as Atomic Habits, The Power of Habit, and more! Check it out, eliminating negative habits and start building custom habits to drive your long-term goals.

Take the first step today—Subscribe to access all these great titles AND more than 300 other best-selling book summaries, to begin your journey to better habits!

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