Three times a week means three times a week

For habits you only need to do three times a week, track frequency — not streaks — and when you overachieve, don’t let it raise the bar.

Streaks are for daily habits. For a 3x/week thing, a streak tracker makes you feel like a failure on the off days, which is both stupid and counterproductive. Instead, use a simple weekly tracker: three empty circles, three checkboxes, or even just a tally mark per day with a target of 3 by Sunday. That’s it.

Now, overachievement. You do the thing four times in a week. Good for you. Most advice says to let that extra rep count toward next week — e.g., “bank” it. I think that’s fine, but it can get complicated and people start gaming it. My default: just let the extra day be a win. Don’t adjust next week’s target. Don’t punish yourself by raising the bar either. The goal is to hit 3 most weeks, not to turn a Tuesday jog into a Wednesday