By Sophie Lane
Hi there! I’m Sophie, and I’ve been using MyFitnessPal for over 2,000 days straight. That’s almost six years of tracking my food and working toward my health goals! Recently, I discovered one of the most exciting new features MyFitnessPal has added: the Weekly Habits Tracker.
This feature launched in February 2025, and I have to say, it’s been a game-changer for me. Instead of feeling overwhelmed by big, long-term goals, the weekly habits tracker helps me focus on small, manageable changes that I can actually stick to. Today, I want to share everything I’ve learned about this amazing tool and how it can help you build healthier habits too!
Understanding MyFitnessPal’s Weekly Habits Tracker
What Is the Weekly Habits Tracker?
Think of the Weekly Habits Tracker like a friendly coach who gives you one small challenge each week. Instead of trying to change everything about your diet overnight, this tool helps you focus on just one healthy habit for seven days.
The idea is simple: pick one small, achievable goal for the week, track your progress each day, and celebrate your wins. After eight days, you can start fresh with a new habit or continue with the same one.
Why Weekly Habits Work So Well
The reason I love this approach is that it follows what experts call SMART goals – goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying “I want to eat healthier,” you might choose “Have a meal with at least 5g of fiber for 5 days this week.”
Available Weekly Habit Options
The Four Core Habits
Right now, MyFitnessPal offers four main weekly habits you can choose from:
| Habit | Goal | Duration |
|---|---|---|
| Eat More Fiber 🍿 | Have a meal with at least 5g of fiber | 5 days this week |
| Get More Exercise 💪 | Exercise at least 30 minutes per day | 5 days this week |
| Drink Less Alcohol 🍸 | Choose non-alcoholic drinks instead of alcohol | 4 days this week |
| Reduce Added Sugar 🍪 | Keep sweet snacks and drinks to 1 or fewer | 4 days this week |
My Personal Experience with Each Habit
I’ve tried all four habits, and here’s what I learned:
Eat More Fiber: This was harder than I expected! I had to really think about adding beans, whole grains, and vegetables to my meals. But I felt much more satisfied after eating.
Get More Exercise: This one motivated me to take evening walks when I realized I hadn’t moved enough during the day. The 30-minute goal felt just right – not too easy, not impossible.
Drink Less Alcohol: Perfect for someone like me who enjoys wine with dinner. It made me more mindful about when and why I was reaching for alcohol.
Reduce Added Sugar: This opened my eyes to how much sugar was hiding in my snacks and drinks. I started reading labels more carefully.
Setting Up Your Weekly Habits
Initial Setup Process
Setting up a weekly habit tracker is super easy. Here’s exactly how I do it:
- Open MyFitnessPal and look for the new Habits card on your dashboard
- Select a habit from the four available options
- Set a reminder (optional but recommended!)
- Start tracking immediately – the tracker appears on your homepage
Creating Effective Reminders
The reminder feature has been crucial for my success. I set mine for:
- Morning reminder: “Did you plan a high-fiber meal for today?”
- Evening reminder: “Time to check in on your weekly habit!”
Daily Tracking and Management
How Daily Tracking Really Works
Here’s something important to understand: the Weekly Habits Tracker doesn’t automatically watch what you’re doing. You need to manually check off each day when you complete your goal.
Every evening, I ask myself: “Did I achieve my habit goal today?” Then I open MyFitnessPal and mark the day as complete or incomplete. It takes about 10 seconds, but those 10 seconds keep me accountable.
Handling Missed Days
Don’t worry if you miss a day! The beauty of weekly habits is that you don’t need to be perfect. If your goal is to exercise 5 days out of 7, missing one day doesn’t ruin everything. You still have other days to succeed.
My Real-World Results and Experience
Three-Month Journey Overview
I’ve been using the Weekly Habits Tracker for three months now, and the results have been amazing:
Weeks 1-4: Building the Foundation
- Week 1: Chose “Eat More Fiber” – succeeded 4 out of 5 days
- Week 2: Same habit – succeeded 6 out of 5 days (exceeded my goal!)
- Week 3: Switched to “Get More Exercise” – succeeded 5 out of 5 days
- Week 4: Same exercise habit – succeeded 4 out of 5 days
Weeks 5-8: Building Momentum
During this period, I noticed the habits were becoming more natural. I didn’t have to think as hard about fitting in exercise or adding fiber to my meals.
Weeks 9-12: Long-term Success
By the third month, many of these weekly goals had become permanent parts of my routine. I was naturally choosing high-fiber foods and exercising regularly.
Strategies for Success
Essential Success Tips
After three months of experience, here are my best tips for making the Weekly Habits Tracker work for you:
Start Small and Realistic
- Don’t choose the hardest habit first
- Pick something you can realistically achieve 4-5 days per week
- Remember: progress, not perfection
Plan Ahead Effectively
- Sunday planning: Think about how you’ll achieve your habit each day
- Meal prep: If your habit involves food, prepare in advance
- Schedule exercise: Put workout times in your calendar
Maintain Consistent Tracking
- Check in daily – make it part of your evening routine
- Be honest about your progress
- Don’t skip days of tracking, even if you didn’t achieve the goal
Celebrate Your Wins
- Acknowledge success when you complete your weekly goal
- Share progress with friends or family
- Reward yourself with something small (non-food related)
Overcoming Common Challenges
Major Challenges and Solutions
During my three months using this feature, I ran into several challenges. Here’s how I solved them:
Challenge 1: Forgetting to Track
Solution: Set phone reminders and make tracking part of another daily habit (like brushing teeth).
Challenge 2: All-or-Nothing Thinking
Problem: Feeling like missing one day ruins the whole week
Solution: Remember that 4 out of 7 days is still progress!
Challenge 3: Boring Repetition
Solution: Switch habits every few weeks to keep things interesting, or find creative ways to achieve the same goal.
Challenge 4: Not Seeing Results Fast Enough
Solution: Focus on the process, not immediate outcomes. Building habits takes time.
Integration with Other MyFitnessPal Features
How Weekly Habits Fit Into the App Ecosystem
Here’s how the Weekly Habits Tracker fits into the bigger MyFitnessPal experience:
| Feature | Focus | Time Frame | Tracking Method |
|---|---|---|---|
| Food Diary | Daily nutrition | Every meal | Manual logging |
| Exercise Log | Workout tracking | Per workout | Manual or device sync |
| Weekly Habits | Behavior change | One week cycles | Daily check-ins |
| Weekly Digest | Progress review | Weekly summary | Automatic report |
The Weekly Habits Tracker works perfectly alongside these other features. While my food diary shows me what I ate, the habits tracker helps me build better eating patterns.
Future Developments and Wishlist
Hoped-for Improvements
MyFitnessPal mentioned that more habits are coming in future updates. Here are some I’d love to see:
Habits I Want Added:
- Drink More Water: Track daily hydration goals
- Eat More Vegetables: Focus on getting 5-7 servings daily
- Mindful Eating: Practice eating without distractions
- Better Sleep: Track consistent bedtime routines
- Meal Prep: Plan and prepare meals in advance
Features I’d Like:
- Custom habits: Create your own weekly goals
- Habit streaks: Track how many weeks in a row you’ve succeeded
- Progress sharing: Connect with friends on habit challenges
Who Should Use This Feature
Ideal Users
Based on my experience, this feature works best for:
Perfect For:
- Beginners who feel overwhelmed by big changes
- People who’ve plateaued in their health journey
- Anyone wanting structure without feeling restricted
- Those who like small, manageable goals
Might Not Be Ideal For:
- People who prefer long-term, detailed planning
- Those already successfully maintaining multiple healthy habits
- Users who don’t like daily check-ins or tracking
Personal Impact and Mindset Changes
How Weekly Habits Changed My Approach
The biggest change for me wasn’t physical – it was mental. The Weekly Habits Tracker taught me that:
- Small changes really do add up over time
- Consistency matters more than perfection
- Building one habit at a time is more effective than trying to change everything
- Weekly goals feel manageable while monthly or yearly goals feel overwhelming
Frequently Asked Questions
Q: Is the Weekly Habits Tracker free?
A: Yes! The Weekly Habits Tracker is available to all MyFitnessPal users, both free and premium.
Q: Can I track multiple habits at once?
A: No, you can only focus on one habit at a time. This is intentional – it helps you avoid feeling overwhelmed.
Q: What happens after 8 days?
A: The habit tracker resets, and you can choose to continue with the same habit or pick a new one.
Q: Can I create my own custom habits?
A: Not yet, but you can provide feedback by selecting “None of these” when setting up a habit. MyFitnessPal uses this feedback to develop new options.
Q: Does the tracker connect to my food diary?
A: No, the habits tracker doesn’t automatically monitor your food diary. You need to manually check off each day.
Q: Can I change my habit mid-week?
A: Yes! You can tap on the habit tracker (not on a date) to edit or leave your current habit and start a new one.
Final Thoughts and Recommendations
After three months of using MyFitnessPal’s Weekly Habits Tracker, I can honestly say it’s become one of my favorite features. It’s helped me build lasting healthy habits without feeling overwhelmed or stressed.
The genius of this tool is its simplicity. Instead of trying to overhaul your entire lifestyle, you focus on one small change for one week. Before you know it, these small changes become natural parts of your routine.
Whether you’re just starting your health journey or looking to break through a plateau, I highly recommend giving the Weekly Habits Tracker a try. Pick one habit that feels achievable but slightly challenging, set your reminders, and see what happens in just one week.
Remember, the goal isn’t to be perfect – it’s to be consistent. Every day you achieve your weekly habit is a win, and every week you complete is building a healthier, stronger you.
Sophie Lane has been using MyFitnessPal for over 2,000 consecutive days and has successfully completed dozens of weekly habits challenges. She enjoys helping others discover practical tools for building sustainable healthy habits and sharing real-world insights about health and fitness technology.
