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Habit Tracker

Do you want to change a habit? Try our Habit Tracker – it helps you to see, plan and achieve change. Use it to:

  • identify a habit you want to change
  • think about what makes you do it, and why
  • set an intention for a new behaviour
  • track how often you do it
  • reflect on how different it makes you feel
  • check in – has it become a new more positive habit? 

If it hasn’t worked, what could you do differently?

It’s a simple and powerful tool.

Changing habits – step by step

1. Set a habit intention 

Pick one behaviour to change. Make sure it is small and feels ‘doable’ - the easier it feels the more likely you are to achieve it. These are referred to as “Tiny Habits” (BJ Fogg). 

Make it specific and tie it in with an existing cue.

  • “After my first meal of the day, I’ll take a minute to stretch.”
  • “Whenever I wash my hands I pause, take 3 deep breaths, and drop my shoulders”.

Sometimes the habit you want (“drink more water”) can be broken down into a smaller habit (“fill my bottle at the end of my shift”). When the bottle is full, drinking becomes automatic. Breaking habits into smaller habits removes friction and builds momentum. 

2. Understand why you do it

Connect the habit to something meaningful – better energy, mood, skin, or ability to recover from a long shift. 

Complete the sentence: “When I…, I feel/think…, so I…”

This helps you see the need the habit is meeting.

Example: “When I finish a long shift, I feel drained, so I rush home without hydrating and end up with a headache.”

Recognising this helps you choose a healthier response.

3. Identify your cue

Link your new habit to an everyday event. This will help you to remember it, especially with shift work or when you work in a place where no day is the same. 

Links might include:

  • your first meal of the day
  • finishing a shift
  • walking into the break room
  • changing out of your uniform

When the anchor stays the same, your brain starts to connect the cue to the action automatically. Over time, the behaviour becomes much easier to repeat without relying on willpower or strict timings.

4. Reflect and adjust every 2–4 weeks

What’s helping and what needs tweaking. Ask yourself:

  • Is this behaviour feeling easier?
  • Am I noticing benefits (more comfort, energy, calm)?
  • Is the cue working for me?

Next steps

Use our Habit Tracker and see where it takes you.  

If a habit brings up big feelings, the trigger feels tricky, or you’d like support understanding what’s going on, you don’t have to manage it alone. Talking it through with someone you trust or one of our peer support clinicians can make change feel lighter, clearer and more achievable.

Call 1800 001 060 or request a callback. 

Put it where you will see it

Download the Habit Tracker and put it somewhere prominent. If you see it often it will remind you of your new habit intention. Share it with colleagues or students you support, or pop a few in the tea room at work. 

References

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