Put your wins where you can see them
Trackers, calculators and printables for the days you show up. They are free, and they need no account.
New here? Start with daily wins — the one-minute habit these tools are built around — then compare the best apps for habit tracking and the best streak apps.
Prefer paper? Many of these print. For habits there is a printable habit tracker and a don't break the chain calendar; for moods, a mood tracker and a year in pixels; for reflection and planning, a gratitude journal, a wheel of life, a year in review, an Eisenhower matrix and an ADHD daily planner. Each prints straight from the browser or saves as a PDF.
Quitting smoking? Four of these work together: the smoke-free days counter, the quit smoking savings calculator, the quit smoking timeline and the nicotine clearance calculator. Every health claim on the last two is quoted from the WHO, the NHS or the National Cancer Institute and linked to its source.
Daily Wins Tracker
Write the five things you got done today, keep a streak of days you showed up, and look back on your week. Free, and no account.
Printable Habit Tracker
Make a free printable habit tracker for any month: up to 12 habits, a square, circle or dot per day, A4 or Letter. Print it or save it as a PDF.
Printable Mood Tracker
Make a printable mood tracker for any month, or a whole year in pixels. Free generator: five named moods, an optional habit row, print it or save the PDF.
Printable Gratitude Journal
Free printable gratitude journal: a week per page, a month tracker, a gratitude tree with blank leaves, or a sheet of jar slips. Print it or save the PDF.
ADHD Daily Planner (Printable)
A free printable ADHD daily planner: hours drawn out, a hard cap of three priorities, a first-five-minutes line and somewhere to park tomorrow. Print or save as PDF.
Year in Progress
See how much of the current year has passed with a live progress bar. Track days, weeks, and weekends remaining. Set goals and stay motivated.
Life Calendar
See your life in weeks: one box per week, 52 to a row. Enter your birthday to fill in the weeks you have lived and see how many are left. Free, no signup.
Year in Pixels
Colour one square a day and see your whole year on one grid: twelve months by 31 days, five moods you can rename and recolour. Print it blank or filled, or save an image. Free.
Daily Journal Prompts
Get a unique journaling prompt every day. Categories include gratitude, self-reflection, goals, mindfulness, and recovery. Free, no signup required.
Before & After Comparison
Create beautiful before and after comparison images. Upload two photos, add labels and dates, and download a shareable side-by-side composition.
Resolution Tracker
Free New Year resolution tracker for 2027. Write goals as actions, set the week and place, check in weekly, print the plan sheet. Saved in your browser.
Year in Review Printable
Free year in review printable for 2026: a month-by-month sheet, 16 end of year reflection questions, a couples page and a kids page. Type or print blank.
Sleep Debt Calculator
Calculate your sleep debt based on this week's sleep vs your target. See your cognitive deficit and how long to recover.
Screen Time Cost Calculator
Enter your daily screen time and see how many hours, books, workouts, and how much money you're trading for scrolling per year.
Caffeine Half-Life Calculator
Enter when you drank coffee and how much. See exactly when caffeine clears your system and your optimal bedtime.
Workout Consistency Calculator
Enter your workout frequency and duration. See how many sessions, calories, and hours you accumulate over a year of consistency.
Habit ROI Calculator
See the compounding return of daily habits over 1, 5, and 10 years. Reading, meditation, exercise, learning — the math will surprise you.
Habit Formation Calculator
See the published range for how long a habit takes to form: medians of 59 to 66 days, a tail to 335. Pick the habit and time of day. Not a prediction.
Don't Break the Chain Calendar
A free don't break the chain calendar: tap each day you keep your habit and the chain draws itself. Print a year or month wall calendar at A4, Letter or A3.
Wheel of Life
Score eight areas of your life from 1 to 10 on an interactive wheel, see your lowest area and one small habit to start with, and print a blank or filled worksheet.
Burnout Risk Assessment
A free 10-question burnout quiz across exhaustion, cynicism, efficacy, physical symptoms and recovery. Score out of 50 in 2 minutes, no signup.
Phone Addiction Quiz
Take this free phone addiction quiz to assess your screen habit. Based on behavioral dependency indicators. Instant results, no signup.
Procrastination Type Quiz
Find out your procrastination personality type. Are you a Perfectionist, Avoider, Thrill-Seeker, or Overwhelmed Doer? Free quiz, instant results.
Eisenhower Matrix
Free Eisenhower matrix: type your tasks, drag them into urgent and important, and get do, schedule, delegate and drop lists. Print it or share a link.
Quit Smoking Savings Calculator
See the money you save by quitting smoking: per day, week, month, year and five years, plus the cigarettes you did not smoke. Free, and you set your own pack price.
Smoke-Free Days Counter
Count the days since your last cigarette: pick your quit date to see days smoke-free, hours in the first 72 and your next milestone. Free, no signup.
Quit Smoking Timeline
What happens when you quit smoking, from 20 minutes to 15 years, quoted from the WHO, NHS and NCI timelines with every source named and linked. Free, no signup.
Nicotine Clearance Calculator
Enter when you last smoked or vaped and see where you are on the nicotine clearance curve, using the published 2-hour nicotine and 16-hour cotinine half-lives. Free.