Track daily habits, workouts, meals and body measurements in one private place. Log in a tap, keep streaks that forgive real life, and watch your progress grow. Free forever.
Most habit tracker apps make you choose: one app for habits, another for workouts, a third for meals. The 4W tracker keeps your whole daily routine in one place, and it is free forever. Create an account, pick what you want to track, and start today.
Every tracker has a type that fits the habit:
Schedule each one for every day, for chosen weekdays, or a number of times a week. Not sure where to start? Pick a suggested tracker — meditate, journal, drink water, sleep, mood or read — and adjust it later.
A streak counts the days you were scheduled and showed up. Days you never planned don't count against you, and rest days keep a streak alive when life gets in the way — two a month by default, and you choose how many. Milestones at 7, 30, 100 and 365 days mark how far you've come.
Forgot to log yesterday? You can fill in or correct the last seven days, and every day follows your own time zone.
Set up a workout plan with a session for each training day. Each session is a list of exercises with targets — sets, reps and weight, or time and distance for cardio. Choose from a library of 45 common exercises or add your own. When you log, your plan fills in the numbers, so you only change what was different. Trained without a plan? Log the workout anyway.
Write a meal plan for each weekday or for every day, with optional calories and protein. Each day, mark every meal as followed, partly followed or skipped, add anything you ate off-plan, and see your daily calories against your target.
Log weight, waist, belly, chest, hips, arm, thigh and body fat percentage, or add a measurement of your own. Show it in metric or imperial, set a goal, and follow the line over 30 days, 90 days, a year or all time.
Create a free account and log your first habit today.
Turn on a daily reminder email at the time you choose, and it lists only what's still open. Finished your day? No email. Every reminder has a one-click unsubscribe.
Your tracker is private. No one else can see it — not other members, not staff — and it never appears in search results. Download everything as JSON and CSV files whenever you like, or delete all your tracker data in one step, without closing your account.
Yes. The tracker is free forever. All you need is a free account.
Only you. Your habits, workouts, meals and measurements are private to your account and are never shown publicly or in search engines.
If the habit wasn't scheduled that day, nothing changes. If it was, a rest day can keep your streak going. And if you simply forgot to log it, you can still fill it in for up to seven days.
Yes. Workout plans, meal plans and body measurements sit alongside your habits, and your planned workout and meals show up on your Today screen.
Yes. Download all of it as a JSON file plus CSV files you can open in any spreadsheet.
Only if you want them: a daily email at the time you choose, skipped on days you've already finished.