Free habit tracker template

Move one thought from the loop into the world

This template does not try to eliminate thoughts. It helps you name the concern, separate action from uncertainty and create a short period with less incoming noise.

The four-habit template

1. Write down the recurring worry
2. Turn it into one possible action
3. Walk for 10 minutes without your phone
4. Limit social feeds to your chosen window

Make it easier to repeat

• Write the worry in one sentence before analyzing it.
• If no action exists, name what you are waiting to learn.
• Use an app limit or remove the feed shortcut from your home screen.

Questions