Free · no signup · works offline
Most trackers only show you the streak.
A streak tells you what went right and quietly hides what didn't. This one shows the gap between what you said you'd do and what you actually did — every week, in one number.
Not sure what to track?
Say what you are trying to do, in your own words. You get behaviours you can actually tick off — not a goal you can only fail.
| Behaviour | When | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Did | Goal | Net | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Total | 0 | 0 | 0 | |||||||||
Saved in this browser only. Nothing is uploaded, and there is no account.
Want a nudge?
Pick when each behaviour belongs in your day and we can email you at that point. Three emails maximum — one per slot, however many behaviours you track.
What gets stored if I turn this on
Everything else on this page stays in your browser and never leaves it. Reminders are the one exception, because an email has to be sent from somewhere: switching them on stores your email address, the names of the behaviours you gave a time to, which slot each is in, and your timezone (so 6am means your 6am). Not your ticks, not your goals, not your history — those stay local and we never see whether you actually did any of it.
One email per slot per day, at most three. Every one has an unsubscribe link, and unsubscribing deletes the record rather than just flagging it.
Why the gap, and where this stops
Three things this does differently — and three it won’t do. The panels are the argument — play with them.
A miss doesn’t reset you
A streak punishes one bad day by erasing the other six. Here a missed day costs you one, which is what it cost you.
Perfect week. Now switch one off and watch what each number does.
You set the goal, so the goal can be wrong
Write 7, hit 3 for a month, and the useful answer is usually that 7 was never the number. Only a negative can tell you that.
−4 every week for a month isn’t a discipline problem. It’s a goal problem.
It ends on Sunday
Short enough that a bad start is recoverable. Long enough that one day doesn’t decide it. You’re never more than six days from a clean sheet.
Two missed days to start. Press the button.
And three things it won’t do
On purpose. These are not missing features.
Nag you
No notifications and no streak-loss guilt. Reminder emails exist, but nothing is sent unless you go and switch them on.
Sync anywhere
Everything stays in this browser. It works offline and nobody has your data — but clearing your browser clears this. Reminders are the one opt-in exception.
Fix your motivation
Measurement is not motivation. If you already know what to do and keep not doing it, this shows you faster — useful and uncomfortable in equal measure.
What the evidence actually says
Habit advice is unusually full of numbers that nobody checked. We went and read the papers. Several of the most-repeated claims do not survive it — and the ones that do happen to be the argument for building a tracker this way. The one people ask about most — whether a single miss undoes it — has its own page.
“A small daily task, if it be really daily, will beat the labours of a spasmodic Hercules. It is the tortoise which always catches the hare.”
Anthony TrollopeAn Autobiography, ch. 7, written 1875–76. He wrote 47 novels at 250 words every quarter of an hour before going to work at the Post Office.Four lines that are actually theirs
“First forget inspiration. Habit is more dependable. Habit will sustain you whether you’re inspired or not.”
Octavia E. Butler“Furor Scribendi,” 1993.“How we spend our days is, of course, how we spend our lives.”
Annie DillardThe Writing Life, 1989.“We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts.”
AristotleNicomachean Ethics, Book II. This one he did write.“You do not rise to the level of your goals. You fall to the level of your systems.”
James ClearAtomic Habits, 2018.30, 60, 90, 180, 365
Pick a mark. The honest headline first: none of them is a threshold. Nothing unlocks. But real things do happen — on a curve that ignores your calendar.
The month where the most changes and the least shows
Nothing unlocks. Training trials mostly don’t even measure this early, and what you see in the mirror at week three is swelling, not muscle.
The real news is better. This is the steepest part of the curve — early repetitions buy more than later ones. Month one does more work than any month after it, and it’s the month where it feels like nothing is happening. Those two facts are the same fact.
Your aerobic system starts paying out
Six to thirteen weeks is the window where fitness gains reliably show up: +0.51 L/min of VO₂max across 37 studies and 334 previously sedentary people.
Day 60 sits inside that window, not at the end of it. You notice it in things you weren’t tracking. Stairs. Sleep. The second half of the afternoon.
The structural stuff finally turns up
Biopsies at weeks 1, 3 and 10 of resistance training found real fibre growth only at week 10. Everything before that was swelling and your nervous system learning the movement.
Quit at week six because it wasn’t working and you quit three weeks early. The 66-day median lands just behind this mark too.
Roughly where a hard habit turns predictable
The 12-million-check-in gym study puts a genuine gym habit at about six months — far longer than the popular numbers, and far longer than simple cued things like handwashing, which took weeks.
Careful with the other thing 180 is famous for. “Maintenance” at six months is a definition someone chose, not a discovery about people.
A year is real. It is not the finish line.
About 20% of people keep 10% of a weight loss off for a year. That number gets quoted to discourage you; mostly it tells you that’s the hardest behaviour anyone measures. From the same research: it “may get easier over time — after 2 to 5 years, the chance of longer-term success greatly increases.”
So the point where it stops being effortful is years out. The consolation is the shape of the risk: most quitting happens in the first days, not the last months. By 365 you’re nowhere near a finish line, but you are a long way past the cliff.
Sources — 12 papers, all read at source
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. doi:10.1002/ejsp.674
- Maltz, M. (1960). Psycho-Cybernetics. Prentice-Hall. See also Gardner, B., “Busting the 21 days habit formation myth,” UCL Health Chatter, 29 June 2012.
- Buyalskaya, A., Ho, H., Milkman, K. L., Li, X., Duckworth, A. L., & Camerer, C. F. (2023). What can machine learning teach us about habit formation? PNAS, 120(17), e2216115120. doi:10.1073/pnas.2216115120
- Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis. Advances in Experimental Social Psychology, 38, 69–119.
- Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect. Management Science, 60(10), 2563–2582.
- Galla, B. M., & Duckworth, A. L. (2015). More than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes. JPSP, 109(3), 508–525.
- Bacon, A. P., Carter, R. E., Ogle, E. A., & Joyner, M. J. (2013). VO₂max trainability and high intensity interval training in humans: A meta-analysis. PLOS ONE, 8(9), e73182.
- Damas, F., Phillips, S. M., et al. (2016). Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. J Physiol, 594(18), 5209–5222.
- Fjeldsoe, B., Neuhaus, M., Winkler, E., & Eakin, E. (2011). Systematic review of maintenance of behavior change. Health Psychology, 30(1), 99–109.
- Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. Am J Clin Nutr, 82(1 Suppl), 222S–225S.
- Hughes, J. R., Keely, J., & Naud, S. (2004). Shape of the relapse curve and long-term abstinence among untreated smokers. Addiction, 99(1), 29–38.
- Durant, W. (1926). The Story of Philosophy. Aristotle, Nicomachean Ethics, Bk II (Ross trans.). Trollope, A. (1883). An Autobiography, ch. 7. Dillard, A. (1989). The Writing Life. Butler, O. E. (1993). “Furor Scribendi.”
Where a figure existed only in a press release or a commentary rather than the paper itself, we left it off this page instead of rounding it into the prose.