Vetain Habit Tracker

For anyone new to the concept, here’s a quick explanation: What does “Habit Tracker” actually mean?
A habit tracker can help you build new – good – habits into your daily life or finally break unwanted ones.
These trackers come in many forms: old-school on paper, as habit tracker apps, digital versions like Vetain’s Habit Tracker, or integrated into bullet journals. No matter the format, they all work similarly: usually, there’s a table or a kind of calendar where you can enter new habits or goals. Each day, you can check off a box or fill in a square when you’ve completed the task.
If you translate “habit tracker” into German, it literally means “Gewohnheitstracker,” or habit tracker — and that makes sense. By tracking your habits, it becomes much easier to stick with them long term and let real routines form. With Vetain’s habit tracker, your progress is automatically calculated, giving you an overview of how your month is going — and how consistently you’ve been completing your habits.

What’s especially important to us: not every day has to be a “habit day.” If you’re sick, on vacation, or just not feeling up to it, you shouldn’t force yourself to hit 10k steps or do an hour of yoga. Of course, if it makes you feel good, that’s different. But some days, it’s okay to rest. On those days, you can simply remove them from your overview with one click, so they don’t count. Because when you’re sick, your only task is to recover. You can pick up your habit tracking again afterward.

Speaking of “getting started”: While good resolutions and new habits are often tied to New Year’s, a new month, or a Monday, you can truly start anytime. A good habit is always a good idea — whether it begins on a random Saturday afternoon or on New Year’s Eve. So don’t wait for the perfect date — just start when it feels right for you. Maybe even today?

The Vetain Habit Tracker makes it easier than ever to track and transform your habits in a simple and personalized way.
Our habit tracker combines the best of a daily tracker, a monthly habit tracker, and a yearly goal tracker. This means you can not only check off your daily tasks but also keep the big picture in mind:
You can set your goals at the beginning (and of course add or adjust them anytime) and then break these goals down into smaller steps. You can create daily, weekly, and monthly habits that gradually help you reach your overall goal.
Because let’s be honest — a goal like “Read 12 books this year” sounds great but can quickly feel overwhelming. Before you know it, the goal (and the new habit of reading regularly) becomes harder to stick to. With Vetain’s Habit Tracker, that won’t happen anymore:
Instead of seeing “Read 12 books,” you’ll see:

• Read 1 book per month
• Read a quarter of a book per week
• Read 15 minutes a day

And those are habits you can actually stick to. Plus, you’ll see your progress every single day — making it easier and more motivating to reach your goal of reading 12 books a year, one step at a time.

By the way: Our goals are divided into the categories Movement, Nutrition, Mind, Personal, Relationships, and Work. But you can customize these sections to fit your lifestyle — because your habit tracker should reflect you and your life.

To understand how a habit tracker works and how it can sustainably help you change your daily routine and habits, you first need to understand how we humans work. Luckily, in some ways, we’re quite simple. For example, our brains love habits and routines. The hard part is just getting started. Because it takes time for routines to truly stick and become automatic.
Habit trackers can support you during this phase:

• Visualization: You can always see what you’ve already accomplished, and your progress becomes visible — which is incredibly motivating.
• Clear goals: You record your goals and the individual steps to achieve them. That way, you’re not just “trying something out,” but you know exactly why you’re doing it and how to reach your goals.
• Accountability: Sounds boring, but it’s actually really fun — especially when you turn it into a game. You can track streaks to see how many days in a row you’ve stuck to a habit. Break your own records and become the Streak Queen or Streak King!
• Reflection: You can easily review when you skipped a habit, which ones are harder for you, and which ones come naturally. This helps you identify where you can improve.
• Reward: Checking off a task, watching your progress bar increase, and turning your day “green” triggers a real sense of reward in your brain. That rewarding feeling helps you stay consistent with your habits.

So yes, habit trackers really work — and they’re a great tool to level up your daily life. Routines no longer feel like boring tasks but like an exciting challenge.

Vetain’s Habit Tracker Template already comes with some suggestions. However, we deliberately decided not to prefill the habits or goals — because goals are personal. Just because we like to walk 10k steps a day and drink a protein shake doesn’t mean those should be your goals too. (Although the Vetain protein shakes are so delicious that they make a super easy new habit — just saying ;))
We also know it can be tricky to decide which new habit to start with. So for anyone looking for a bit of inspiration, here are some example ideas for your habit tracker.

We’ve divided our ideas into the following categories:

• Health & Fitness
• Mindset & Well-being
• Work & Productivity
• Sustainability & Lifestyle
• Personal Growth

As you’ll see, there are almost endless ideas for filling in your habit tracker template. But here’s what’s important: don’t feel overwhelmed by the list. You don’t have to tackle everything at once — that would be way too much. Just pick a few points that sound interesting to you and will help you ease into the habit tracking experiment. You can always save the others for next year. That way, it’ll never get boring!

Health & Fitness

• 10,000 steps
• Exercise
• Stay hydrated
• Eat a balanced diet
• Less sweets and fast food
• 8 hours of sleep

Mindset & Well-being

• Positive affirmations
• Daily reflection and journaling
• No phone before bedtime
• Walk in the fresh air
• Tidying up

Work & Productivity

• Plan your tasks for the day
• Answer emails or chats
• Continue learning (podcast, article, course)

Sustainability & Lifestyle

• Use a reusable bottle instead of plastic
• Live a vegan lifestyle
• Shop second-hand or sustainably
• Use a bike instead of a car

Personal Growth

• Meditation or breathing exercises
• Journaling or gratitude diary
• Learn something new (e.g., an instrument)