Worksheet: Replacing Old Habits with New, Healthy Routines

Copy and paste this into a word document, or write the questions and answers on a sheet of paper.

Step 1: Identify the Habit You Want to Change

Question: What is one habit you'd like to replace with a healthier one?
Write your answer below:

Step 2: Choose a Small Action

Question: What small, simple change can you make to start replacing this habit?
(Example: Drink one glass of water instead of soda per day.)
Write your action plan below:

Step 3: Stack Your New Habit

Question: What is an existing habit you can pair with this new one?
(Example: Stretching after brushing your teeth or journaling while coffee brews.)
Write your plan below:

Step 4: Track Your Progress

Activity: Use the chart below to track your habit for the next 7 days.

  • Put a checkmark (✔) for each day you complete your habit.

Day

Did I complete my new habit? (✔ or ✘)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Step 5: Reflect on Your Progress

Question: How did it feel to focus on this small change for a week?
What worked well, and what could you improve?
Write your reflections below:

Next Steps

  • Celebrate your wins, no matter how small! 🎉

  • Choose another small action to continue building your healthy routine.

Remember: Small steps lead to big changes! Keep going! 💪

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Out with the Old, In with the Aligned: Replacing Habits with Healthy Routines