Guide

How to track your goals

To track a goal, write it as something you can count, keep a one page record of the daily or weekly action, and review it every Sunday. A tick on a page is more reliable than memory.

Updated 21 October 2026. Sources named on the page.

What to count
A one page record
A Sunday check in five minutes
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Daily Journal

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Count the action, not the outcome

You cannot tick off "lose weight" on a Tuesday, but you can tick off "walked for twenty minutes". Track what you control. Outcomes follow slowly, and you can measure them now and then.

A one page record

Write the goal at the top, the action you will count below it and a row of boxes for each day or week. Colour or tick a box when you do it. The printable goal tracker is a ready-made version.

Not sure which tool you need?Ten examples, each with a worked screen and the prices of the paid apps.

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Add a bar for the big picture

If the goal has a total, such as saving a sum or reading twelve books, draw a bar of that many boxes and fill one in each time. It shows progress at a glance.

The Sunday check

Each Sunday, count the ticks, note what got in the way and decide next week’s number. Five minutes is plenty. A tracker you do not review is only decoration.

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Make a miss cheap

Plan for missed days. Aim for most days, not every day, so one miss does not end the streak. In the Daily Journal, streaks allow rest days.

Paper or app

Paper is visible on the fridge. An app adds reminders and shows streaks. Use the one you will look at every day.

Questions

How do I track my goals?

Count a daily or weekly action, tick it on a page and review it every Sunday.

What is the best goal tracker?

The one you will use. A printed page on the fridge and a phone app both work.

Should I track outcomes or actions?

Track actions daily. Measure outcomes now and then, because they move slowly.

Is there a free goal tracker?

Yes. The goal tracker printable is free, and the Daily Journal is free to start.

Keep going

Start a private journal: how to track your goals

Sign up free for the Daily Journal: a short entry a day, reminders, and habits, food, mood and sleep in one private place.