One small change. Seven days. Then decide.

A free week tracker for one small change. You pick a life area, how hard to push and the thing that usually derails you, and the reset sets out seven daily actions, a cue and a rescue version for bad days. Each day you do the action, mark it done, rescue or missed, rate how it felt and answer one short question. On day seven you review the week and decide whether to keep going, change the plan or stop.

No, and the reset does not pretend it can. In Phillippa Lally's 2010 study at University College London, a daily behavior took a median of 66 days to become automatic, with a range from 18 to 254. A week is long enough for something else, though. It shows you whether a change fits your actual days, where it breaks, and what the version you would keep looks like. That is why the week ends in a decision, not a certificate.

The smallest version of the day's action that still counts, written ahead of time for the day when the full version will not happen. Two minutes instead of twenty-five, one message instead of a conversation. Marking a day as rescue is not a failure; it is the plan working. The review counts rescue days apart from done days, so you can see how often the week needed one.

Because a plan tied to a moment gets carried out more often than an intention. Psychologists call it an implementation intention. A 2006 review of 94 studies by Peter Gollwitzer and Paschal Sheeran found that people who planned when and where they would act reached their goals noticeably more often than people who only set the goal. The reset puts your cue in front of every day's action.

Either works. Starting today uses the motivation you have now. Starting on a Monday uses what Hengchen Dai, Katherine Milkman and Jason Riis called the fresh start effect. In their 2014 study, people were more likely to begin goal-directed behavior, such as visiting the gym, at the start of a week, a month or a year. The reset offers both, and you can move the start date until you log the first day.

A short review in three parts, the Plus / Minus / Next format Anne-Laure Le Cunff uses in Tiny Experiments. What went well, what did not, and what the next step is. Then you choose. Keep it starts a second week with the same plan. Change it opens the plan to adjust before you start again. Stop here files the week and clears the board. Every week you finish stays in the history below the review.

Mark it missed and carry on. There is no streak to break, because one missed day does not undo six others. If you forgot to log a day rather than skipped it, open it from the strip of days and mark it later. Days that have not arrived yet cannot be marked, so the week stays honest.

Yes. The intro links a printable PDF checklist and a Markdown version of each area's plan, with the seven actions, the timebox and a line for each day's note. Inside the reset, Export copies or downloads your own week, with your edits, marks and notes, as text.

In this browser, as you go. If you are signed in to HourLife, it is also saved to your account, so it follows you to another device. Nothing you write is shown to anyone else, and Clear everything removes it from this browser.