Week of
An editable, Excel-style discipline tracker — set a real target for each habit (a wake-up time, a screen-time limit, a water goal), log what actually happened, and let it tell you if you hit it. Weekly scores and a monthly streak grid included. Download the whole workbook, or print a blank page to fill in by hand.
Pair your discipline tracker with your other goals and habits.
This free discipline tracker lets you set a target for each daily rule, such as waking before 6am, under 2 hours of screen time or a workout, then log what actually happened. It marks each target hit or missed, builds a discipline score and streaks, and shows the month on a streak grid. Download Excel, PDF or images.
Every item has a Field Type that decides how you log it: Time (a wake-up time or bedtime, with a "before/after" target), Number (screen time, water intake, steps — with an "at most/at least" target and a unit), Yes/No (simple commitments and things to avoid), or Rating (sleep quality, energy, mood on a 1–5 scale). Set the Target once, then log your Actual value each day — the Result column tells you automatically whether you hit it.
Open the Weekly Summary tab for that week's day-by-day scores and totals, or the Streak Grid tab to see the whole month at a glance — click any day cell to cycle it blank → done → missed → blank, and watch the tally row at the bottom fill in. When you're ready, download the current view as Excel (.xlsx), a PNG or JPG snapshot, or a 9-page PDF of the whole planner — or print any page blank and fill it in by hand.
Because the item list is fully editable, this template also works as a rigid-challenge tracker. Set up a Yes/No item for each rule of a 75 Hard style challenge (two workouts, a set amount of water, a diet, reading, a progress photo) and use the Streak Grid to see the whole run without a single missed day slipping past you. The same approach works for a shorter 30-day reset or a personal monk mode stretch, since nothing here is locked to a fixed challenge length.
For simple yes/no habits, the habit tracker spreadsheet may be enough. Check your phone time with the screen time calculator, and plan the day in the daily planner. See every free planner in the planner hub.
Books we've found genuinely useful for building discipline and consistency. Some links below are affiliate links, if you buy through them, we may earn a small commission at no extra cost to you.
Tracking rules in a notebook means working out streaks and scores by hand. The planner marks each target hit or missed and updates your score and streak as you type.
Last updated: September 2026