Self-Monitoring Worksheet

A simple, judgment-free guide to help you track your habits and get the facts straight.

Before you can change a habit, you have to know exactly what the habit looks like. This 4-page worksheet uses a proven clinical tool called the "Timeline Followback" to help you honestly track your behavior for a full month. We aren't looking at the "why" or analyzing your emotional triggers just yet—we are simply gathering the facts.

📄 What’s Included?

• The Power of Tracking: Explains why writing things down removes guesswork and reduces shame. It also introduces "reactivity"—the scientific fact that simply paying attention to a habit can actually make you want to do it less!

• 30-Day Tracking Calendar: A clear, monthly grid where you can record exactly how much you used each day, or proudly write a "0" if you didn't use at all.

• Reflection: Guided questions to help you step back and spot patterns in your behavior based only on the numbers you tracked.

Photo by Marcos Paulo Prado on Unsplash