The REPS Daily Tracker (Printable)

This is a one-page, no-app-required way to track the four habits that move the needle most. Print it. Stick it on your fridge or in your planner. Check off what you hit each day.

The four habits (REPS)

R — Regular Sleep

What to track: did you get to bed within 30 minutes of your target time, and did you sleep at least 7 hours?

The why: consistency matters more than duration. An irregular sleep schedule is worse for your health than a consistently short one. Pick a target bedtime and defend it.

E — Exercise

What to track: did you complete at least one qualifying workout today (10+ minutes of resistance or 20+ minutes of moderate cardio)?

The why: 150 minutes of moderate exercise per week reduces all-cause mortality by 30%. You do not need more than that to get the core benefits. Anything extra is aesthetics.

P — Protein

What to track: did you hit your protein target (palms of protein across the day)?

Default target:

• Most women: 4 palms per day
• Most men: 5 palms per day
• Active people: 5 to 6 palms per day

The why: adequate protein is the single most impactful nutritional intervention for body composition, energy, and muscle preservation. Most people are 40% short without realizing it.

S — Steps

What to track: did you hit your step target?

Default target: 5,000 minimum, 7,500 target. Beyond 10,000 is optional.

The why: 7,500+ steps per day is the threshold where mortality benefits plateau for most adults. Steps are the simplest proxy for daily movement.

The daily page

Use one row per day. Print it for the week.

• R (Regular Sleep): Standard hit (bedtime within 30 min + 7h) / Stretch hit (bedtime exact + 8h)
• E (Exercise): Standard hit (10 min resistance or 20 min cardio) / Stretch hit (full workout)
• P (Protein): Standard hit (palms) / Stretch hit (palms)
• S (Steps): Standard hit (5,000) / Stretch hit (7,500+)

Weekly REPS Score

At the end of the week, count:

• Standard hits divided by (4 habits × 7 days = 28 possible)
• Multiply by 100

Example: 22 Standard hits out of 28 = 78% REPS score. That's a solid week.

Target: 70% or higher. Most clients start in the 40 to 50% range. Building to 70% takes 4 to 8 weeks for most people. The floor keeps rising over time.

How to actually use this

1. Print the tracker at the start of every week. Paper matters. Digital trackers are too easy to ignore.

2. Check off in the evening. Two minutes before bed. Non-negotiable.

3. Review on Sunday. What's your weekly score? Where's the floor slipping? One thing to adjust next week.

4. Don't chase perfection. 70% is the target, not 100%. Raising the floor from 40 to 60 in one month is a huge win.

What this tracker is

The four habits that move the needle most, in one page, with no app, no email, no login. Print. Use. Done.

Health is non-negotiable. The tracker is the commitment device.