As an undergrad (I'm going to go ahead and assume that there aren't many here, proportionally) I primarily track my studies, since my manager tracks my efforts at work, and I have apps to handle tracking my progress in the gym.

So the conscious "tracking" boils down to maintaining a spreadsheet, with each university subject as its own sheet. My uni forces unit coordinators to publish a guide at the beginning of the semester with all of the structure therein; when assessments are going to be due, how they're expected to be handed in, what the weekly schedule is, what marking criteria there will be, et cetera.

This makes it really easy to set that up as a simple checklist - I just make a table for each subject's sheet, with the columns as regularly occurring tasks (e.g.: submitting worksheet problems) and the rows as weeks. Actually I just used it today to see what was slipping through the cracks, since this past week has been heavy in terms of assignments and the week-to-week busywork fell by the wayside.

Although when it comes to the quality of the work, that's more of maintaining the right perspective and frame of mind moving into it. I can't put a number on how many problems I should solve, for example, but I can qualitatively picture the fluency in expression and recall I'll have when I'm successfully answering those problems. That image in my mind helps me motivate myself way more, and it keeps me sharp.