Free workbook · 5 worksheets
Free growth and habits workbook: a plan, a tracker and help for when you stall
Updated 11 October 2026 · Free to print
This free growth and habits workbook puts five of our worksheets into one printable PDF: plan what you want to grow, track one to three small habits for a month, get unstuck when you procrastinate, spot the patterns that trip you up, and learn from setbacks instead of writing yourself off. Print it once and use it over a month.
By the Self Growth team · how we make these
The PDF is for printing. To type your answers instead, open each worksheet below; your answers save in this browser. Free, no sign-up.
Most plans to change stall in the same few places: the goal is too big, the habit has no clear moment, you put off starting, or one slip turns into 'I've ruined it'. This workbook has a page for each of those.
Use it over a month rather than in one sitting. The plan and tracker come first; the other pages are for when things get stuck.
What's inside, in order
Step 1
Self-Growth PlanStart here: check in on your whole life and choose one to three goals, each with a small first step.
Step 2
Habit Tracker PrintableTurn the plan into a few tiny daily habits and tick them off for a month, with a kind rule for missed days.
Step 3
Procrastination WorksheetWhen a task keeps sliding to tomorrow, name the feeling you're avoiding and find a two-minute first step.
Step 4
Self-Sabotage WorksheetIf the same pattern keeps getting in your way, see what it protects you from and plan a different move.
Step 5
Growth Mindset WorksheetAfter a setback, turn 'I'm just not good at this' into what you'll try next.
How to use this workbook
- Fill in the plan and the tracker in your first week.
- Keep the other three for when you notice you're stuck.
- Review the tracker at the end of the month and adjust the plan.
- Missing days is normal. Pick up again the next day.
Questions people ask
Is this habits workbook free?
Yes. The PDF is free to download and print, with no email or sign-up. Each worksheet in it is also free to fill in online.
How long does the workbook take?
It's designed to be used over about a month, alongside the habit tracker. There's no right speed, and you can start a fresh copy whenever you like.
Can I fill it in online?
The workbook PDF is made for printing, so it isn't a fillable form. To type your answers, open each worksheet on its own page, where your answers save in your browser.
Is this a substitute for therapy?
No. If low mood, focus problems or drinking are getting in the way of daily life, please talk to your GP. You deserve real support, not just a plan.