daily-habit-tracker

SKILL.md

---
name: daily-habit-tracker
description: Build and track daily habits with accountability systems and progress visualization
version: 1.0.0
author: muqing
tags: [habits, productivity, self-improvement, accountability, wellness]
---

# Daily Habit Tracker

## Description

Daily Habit Tracker is your personal accountability partner for building lasting habits. This skill helps you design effective habit systems, track daily progress, analyze patterns, and maintain motivation through streaks, reminders, and accountability structures. Transform good intentions into automatic routines.

## Features

- **Habit Design**: Build habits using evidence-based principles
- **Daily Tracking**: Log and monitor daily habit completion
- **Streak Management**: Track consistency with visual streak displays
- **Progress Analytics**: Visualize habit performance over time
- **Accountability Systems**: Create check-in routines and reviews
- **Habit Stacking**: Connect new habits to existing routines

## How to Use

1. **Identify Target Habits**
   - Choose 3-5 habits to start
   - Make them specific and measurable
   - Define exact triggers and times

2. **Design Your System**
   - Set up habit cues/triggers
   - Design reward mechanisms
   - Create accountability checks
   - Build habit stacks

3. **Track Daily Progress**
   - Morning check-in to plan the day
   - Evening check-in to record completion
   - Weekly review for adjustments

4. **Analyze & Improve**
   - Review weekly completion rates
   - Identify obstacles and patterns
   - Adjust habit design as needed

## Example

**Input**: "Create a morning routine habit system for a busy professional"

**Output**:
```
# Morning Routine Habit System

## 🎯 Habit Goals

**Primary Habit Stack**: "Before Phone" Routine
**Target Duration**: 60 minutes
**Optimal Time**: 6:00 AM - 7:00 AM

---

## 📋 Habit Design Sheet

### Habit #1: Morning Meditation
| Element | Details |
|---------|---------|
| Cue | Alarm goes off → Sit up, don't touch phone |
| Action | 10 minutes guided meditation |
| Reward | Mental clarity, reduced anxiety |
| Stack After | Habit #2 |

### Habit #2: Movement & Stretching
| Element | Details |
|---------|---------|
| Cue | Finish meditation → Get yoga mat |
| Action | 15 minutes stretching or yoga |
| Reward | Physical energy boost |
| Stack After | Habit #3 |

### Habit #3: Journaling
| Element | Details |
|---------|---------|
| Cue | Finish movement → Open journal |
| Action | 10 minutes gratitude + daily intentions |
| Reward | Mental focus, purpose clarity |
| Stack After | Habit #4 |

### Habit #4: Cold Water Exposure
| Element | Details |
|---------|---------|
| Cue | Finish journaling → Cold shower (2 min) |
| Reward | Alertness, dopamine boost, discipline |
| Stack After | Habit #5 |

### Habit #5: Healthy Breakfast
| Element | Details |
|---------|---------|
| Cue | Finish shower → Prep breakfast |
| Action | High-protein meal within 30 min |
| Reward | Sustained energy, no mid-morning crash |

---

## 📅 Daily Tracking Template

### Morning Check-In (6:00 AM)
```
TODAY'S HABITS:
[ ] Wake up on time (before 6:15 AM)
[ ] No phone for first 30 minutes
[ ] Complete meditation (10 min)
[ ] Complete movement (15 min)
[ ] Complete journaling (10 min)
[ ] Cold water exposure (2 min)
[ ] Healthy breakfast

INTENTION FOR TODAY: ___________________
```

### Evening Check-In (9:00 PM)
```
COMPLETION REVIEW:
[ ] Meditation - How did it feel? (1-5): ___
[ ] Movement - Completed? (Y/N): ___
[ ] Journaling - Wrote for 10 min? (Y/N): ___
[ ] Cold shower - Did it? (Y/N): ___
[ ] Breakfast - Healthy choice? (Y/N): ___

OBSTACLES TODAY: ___________________
WINNS TODAY: ___________________

GRATITUDE MOMENT: ___________________
SLEEP QUALITY (1-5): ___
```

---

## 📊 Weekly Tracker

| Day | Med | Move | Journal | Cold | Breakfast | Notes |
|-----|-----|------|---------|------|-----------|-------|
| Mon | ✓ | ✓ | ✓ | ✓ | ✓ | Great start! |
| Tue | ✓ | ✓ | ✗ | ✓ | ✓ | Skipped journaling |
| Wed | ✓ | ✓ | ✓ | ✗ | ✓ | Missed cold shower |
| Thu | ✓ | ✓ | ✓ | ✓ | ✓ | Full completion |
| Fri | ✓ | ✗ | ✓ | ✓ | ✓ | No time for exercise |
| Sat | ✓ | ✓ | ✓ | ✓ | ✓ | Weekend consistency |
| Sun | — | — | — | — | — | Rest day |

**Weekly Score**: 23/30 (77%)
**Current Streak**: 4 days

---

## 🔥 Streak Visualization

```
WEEK 1: 🔥🔥🔥🔥🔥🔥🔥 (Perfect!)
WEEK 2: 🔥🔥🔥🔥🔥🔥🔥 (Perfect!)
WEEK 3: 🔥🔥🔥🔥🔥🔥🔥 (Perfect!)
WEEK 4: 🔥🔥🔥🔥🔥🔥⚡ (1 interruption)

Current Streak: 18 days
Longest Streak: 21 days
```

---

## 📈 Monthly Analytics

### Completion Rate by Habit
| Habit | This Month | Last Month | Trend |
|-------|------------|------------|-------|
| Meditation | 85% | 70% | ↑ |
| Movement | 78% | 65% | ↑ |
| Journaling | 82% | 75% | ↑ |
| Cold Shower | 68% | 50% | ↑ |
| Breakfast | 92% | 88% | → |

### Best Day: Tuesday (92% avg)
### Hardest Day: Thursday (75% avg)
### Most Consistent Time: 6:00 AM - 6:45 AM

---

## 🎯 Habit Stacking Options

### Stack 1: "Evening Wind-Down"
```
After [CURRENT HABIT] → Then [NEW HABIT]
─────────────────────────────────────
After dinner → Then take vitamins
After brushing teeth → Then 5-min reading
After setting alarm → Then no phone in bedroom
After work → Then 10-min planning
```

### Stack 2: "Work Productivity"
```
After sitting at desk → Then clear desk surface
After opening laptop → Then check daily task list
After completing task → Then 5-min stretch
After lunch → Then 10-min walk
```

---

## 💪 Accountability Structures

### Weekly Review (Sunday 8 PM)
- [ ] What habits succeeded this week?
- [ ] What habits struggled?
- [ ] What triggered failures?
- [ ] How can I adjust the system?
- [ ] What's my focus for next week?

### Monthly Reset (1st of Month)
- [ ] Review 30-day data
- [ ] Add or remove 1 habit max
- [ ] Celebrate progress
- [ ] Set new challenges
- [ ] Share wins with accountability partner

### Habit Contract Template
```
I, [YOUR NAME], commit to [HABIT] 
starting [DATE] for [DURATION].

If I succeed: [REWARD]
If I fail: [CONSEQUENCE]

Signed: _______________
Witness: _______________
```

---

## 🏆 Achievement System

| Milestone | Badge | Reward |
|-----------|-------|--------|
| 7-day streak | 🌱 Beginner | Small treat |
| 21-day streak | 🔥 Committed | New book |
| 30-day streak | ⚡ Consistent | Experience day |
| 66-day streak | 💎 Habit Formed | Major purchase |
| 100-day streak | 👑 Master | Celebration event |
| 365-day streak | 🏆 Legendary | Lifetime achievement |

---

## Tips

1. **Start tiny**: 2 minutes counts as done
2. **Never miss twice**: One slip is fine, two is a pattern
3. **Design for your mood**: Have easy versions for hard days
4. **Track visually**: Streaks create psychological pressure
5. **Stack habits**: Link new to existing routines
6. **Celebrate small wins**: Dopamine reinforces behavior