Habit trackers
Weekly and monthly habit trackers
Track one or two habits with space for your everyday cue and a smaller version. Includes weekly and monthly sheets you can reuse.
Free templates & PDFs
Habit building and tracking templates
Free templates to help you start a habit, plan your week or make time for movement. Find one that fits, then make it your own.
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Find your next small step
59 templates
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Habit trackers
Daily water cue tracker
Link drinking water to moments that already happen in your day. Choose up to three cues and mark them across the week.
Habit trackers
Small habit planner
Turn one intention into a specific action after an everyday cue. Add a smaller version, a restart plan and a week of practice marks.
Habit trackers
Habit loop worksheet
Map a habit's cue, craving, routine and reward. Use the final prompt to choose a different routine you would like to try.
Habit trackers
Visible habit planner for ADHD
Choose a small habit, a visible cue and a quick reward. Add a difficult-day version and decide where the sheet will live.
Habit trackers
Make the next action easy
Turn a goal into a tiny daily action and a simple rule. Decide what to make easier, what to make harder and what counts on a bad day.
Habit trackers
One small habit: four-week tracker
Pick one useful habit, a cue and a minimum version. Record four weeks of practice without treating a missed day as a reset.
Habit trackers
Monthly habit grid
Track one or two habits across the month with a row for each. Add your cues and choose marks for full, smaller or missed versions.
Habit trackers
Yearly habit chain calendar
See a full year of one habit on a single sheet. Start on any day and mark the dates you show up.
Habit trackers
Weekly dot habit tracker
Fill a circle as you practise one or two habits across the week. Reflection prompts help you notice what made showing up easier.
Habit trackers
Shared weekly fridge chart
A weekly chart with a separate row for each person working on a shared habit. Agree on your cue, smaller version and marks together.
Habit trackers
Habit jar labels and card
Cut out Ready and Done labels and a small habit card. Move a marble, coin or bean between two jars each time you complete your chosen action.
Habit trackers
Physical habit tracker collection
All five physical layouts in one PDF: monthly grid, yearly calendar, weekly dots, shared fridge chart and jar labels. Print the pages that suit you.
Mood & reflection
Mood tracker templates
Three printable layouts for noticing how you feel: a monthly grid, a mood-and-habits sheet and a short daily check-in. Choose the format you find easiest to return to.
Mood & reflection
Bullet journal mood trackers
Try three mood-tracking layouts for your journal, including small squares and a numbered mandala. Add your own colours or marks as you go.
Mood & reflection
Simple gratitude journal
A quiet space to note up to three ordinary things you appreciated. Use a word, a sentence or leave a line blank.
Daily routines
Morning routine checklist
A flexible morning checklist covering water, daylight, movement and getting ready. Includes a shorter version for mornings with less time.
Daily routines
ADHD morning checklist
A visible list for morning essentials and the preparation you can do the night before. Includes a reduced list for difficult mornings.
Daily routines
Evening wind-down planner
Choose a few steps that help you prepare for tomorrow and settle for the evening. Add a starting cue and a tiny version for busy nights.
Daily routines
Short morning routine planner
Choose a little quiet, comfortable movement or a line in a notebook. Plan the order and decide which single step to keep on a difficult day.
Daily routines
One sleep habit planner
Choose one small change to try, such as a repeatable wind-down or steadier wake-up time. Record your cue, tiny version and what you noticed.
Walking & outdoors
Blank 28-day walking planner
Set your own walking targets and record four weeks of minutes, easier days and optional longer walks. Space for a smaller version keeps the plan flexible.
Walking & outdoors
28-day walking plan and tracker
A suggested four-week walking schedule with space to record your walks. Adjust the times and pace to suit your starting point.
Walking & outdoors
First hike checklist
Plan your route, check conditions and pack for the outing. Record your turnaround point, expected return time and who knows your plan.
Walking & outdoors
Treadmill walking workout card
Keep the walking intervals, warm-up and cool-down beside your treadmill. Includes an easier option and space to record comfortable settings.
Walking & outdoors
Daily steps planner
Plan a gradual increase from your current daily steps, with a four-week recording grid. Choose a walking cue and a smaller or rainy-day option.
Walking & outdoors
Incline walking week planner
Plan incline walks alongside flat walks and optional strength sessions. Write down your starting time, grade and smaller version.
Walking & outdoors
First four weeks cycling
A gradual starter plan for easy rides, with space for your route, riding cue and days. Repeat a week or adjust the plan to your comfort.
Movement plans
Exercise motivation planner
Choose an activity, a cue, a minimum version and something enjoyable to pair with moving. A weekly tracker helps you record what you actually do.
Movement plans
Wall Pilates starter week
Plan two or three wall Pilates sessions with room for rest. Includes a shorter session for busy days and reminders to use the article for technique.
Movement plans
Active rest day menu
Choose from easy walking, mobility, yoga, cycling or other gentle activities. Note your rest days and a version that fits your energy.
Movement plans
Perimenopause movement planner
Map out a manageable week of strength, walking and mobility. Fill in your preferred days, walking cue and smaller version.
Movement plans
Living-room dance workout
Build a session around a five-song playlist, with a warm-up and cool-down. Choose a first song and a shorter version to help you start.
Movement plans
First week of movement
A flexible starter week mixing short walks, stretching, simple strength and rest. Add a daily cue and a smaller option that suits you.
Movement plans
Starting exercise at 40: first month
Outline your first month of walking, strength and mobility. Treat each week as a stage you can repeat, with space for what felt manageable.
Movement plans
Gentle first month of exercise
A gradual movement plan designed to be adapted to your starting point. Set a weekly aim and repeat a stage whenever you need.
Movement plans
Movement break planner
Fit short movement breaks around cues in your day. Write down three cue-and-action pairs and an easier version.
Movement plans
First four strength weeks
A flexible four-week outline for learning movements and gradually building practice. Choose your session days and a smaller session, using the article for exercise technique.
Movement plans
Beginner strength session record
Keep five movement patterns in view and record the exercises, repetitions or loads you tried. Note what you would like to repeat next time.
Movement plans
Morning workout card
A six-movement circuit with warm-up and finishing reminders. Choose the number of rounds and easier versions that fit your morning.
Movement plans
Beginner core workout card
A reference card for plank variations, dead bugs and bird dogs. Record your chosen versions, holds or repetitions and what felt comfortable.
Movement plans
Standing-desk movement menu
Choose two or three comfortable movements for a break at your desk. Includes a range of lower-body and posture resets plus a cue to change position.
Movement plans
28-day wall Pilates plan
A five-page pack with weekly movement plans and space to record practice or rest. Adapt the progression and use the accompanying article for technique.
Stretching & yoga
Bedtime stretch card
Keep a gentle sequence of six bedtime stretches nearby. Add your evening cue and a shorter version, following the article for technique.
Stretching & yoga
Morning yoga routine card
A compact reminder of six morning yoga movements and their breathing counts. Note your morning cue and a shorter sequence that suits you.
Stretching & yoga
Full-body stretching card
A reference sheet moving from the neck and shoulders through the hips, legs and ankles. Includes a warm-up and space for your preferred options.
Stretching & yoga
Cool-down stretching card
A reminder to ease your activity down before moving into comfortable stretches. Choose the options that suit you and use the article for technique.
Stretching & yoga
Hamstring stretch card
Keep standing, seated and lying hamstring stretch options in one place. Includes a warm-up and room to note your comfortable choices.
Stretching & yoga
Quad stretch card
A compact reference for five quad and hip-flexor stretch options. Add your cue and preferred versions after reviewing the article's technique guidance.
Stretching & yoga
Calf stretch card
Choose from wall, seated and other calf stretch options after a gentle ankle warm-up. Record which options feel comfortable for you.
Stretching & yoga
Morning tai chi flow
A gentle sequence of settling, rocking, arm movements and weight shifts. Keep it nearby as a reminder alongside the article's movement guidance.
Daily routines
Goal-setting worksheet
Turn one goal into an action, cue, obstacle plan and smaller version for difficult days. Includes a blank printable worksheet and a worked example.
Habit trackers
Small-habit experiment
Choose an identity, a small action and a cue, then review a week of attempts. Includes a worked example and space to adjust your plan.
Stretching & yoga
Stretching starter plan
A six-move reference and a weekly planning page for a gentle stretching habit. Choose the movements and timing that suit you.
Mood & reflection
Weekly mood journal
Record a mood, energy level and short note for seven days. A brief review helps you notice patterns without treating them as diagnoses.
Mood & reflection
Energy tracking log
Use a reusable daily check-in and a two-week overview to record energy at regular times. Includes space for context and one practical adjustment.
Mood & reflection
Kinder thoughts worksheet
Write down a difficult moment, separate facts from a harsh judgement and choose a kinder response. Includes a small next-step prompt.
Movement plans
Rest-day plan
Make space for rest and write a response to exercise guilt. Includes a flexible weekly plan and room to note the support you need.
Habit trackers
Habit restart plan
Choose a manageable comeback action, a reliable cue and a next opportunity. Use the review space to adjust after a break without catching up.