Free habit tracker template

Protect performance without turning every hour into work

This template pairs focused effort with an explicit stopping rule. It is useful when work keeps expanding into the time that should help you recover.

The four-habit template

1. Complete one deep-work block
2. Define one priority
3. Stop working at a fixed time
4. Disconnect fully for 30 minutes

Make it easier to repeat

• Put the stopping time in your calendar like a meeting.
• Define what ‘done enough’ means for the priority.
• Choose a disconnection activity that does not feel like another task.

Questions