Free · US Letter · PDF
Printables
48 trackers, planners, checklists and worksheets. Each is based on the evidence in our articles.
🥗 Nutrition
PlannerWeekly meal planner using the plate method
A 7-day planner with plate-method prompts and space for your grocery list.
ChecklistHealthy grocery list
A grocery checklist by food group, with blank lines for your own items.
Cheat sheetCheat sheet: read a Nutrition Facts label in one minute
A wallet or fridge card with % Daily Value rules and what to look for.
Tracker"10 a day" fruit and vegetable tracker
A monthly tracker for fruit and vegetable servings: fill in the circles.
TrackerFiber tracker: 4 weeks to 25+ grams
A weekly tracker of fiber sources with a gradual build-up.
TrackerWeekly water tracker
Check off glasses of water, tea and coffee every day.
CardFridge card: the healthy plate
A visual card explaining the plate method with everyday examples.
ChallengeChallenge: 30 days without sugary drinks
A 30-day challenge with space for notes and a reward.
🚶 Physical Activity
TrackerMonthly step tracker
Write down your daily steps and track your progress.
Log15-minute home strength workout + training log
A no-equipment routine with an 8-week rep log.
Card + trackerBalance exercises for adults 60+
A safe balance and leg-strength routine with a 4-week tracker.
Plan4-week activity plan for beginners
A step-by-step one-month plan with check-off boxes.
CardDesk break routine for office and home
A desk card with 5 quick exercises.
LogWeekly activity log based on the guidelines
Count your minutes of moderate and vigorous activity each week.
CardStretching after exercise
A card with 6 stretches for the major muscle groups.
ChallengeChallenge: 30 days of movement
A one-month challenge with activity ideas.
🌙 Sleep
DiaryTwo-week sleep diary
Record bedtime, wake time, awakenings, caffeine, alcohol and how you feel.
TrackerMonthly 24-hour sleep tracker
A visual sleep rhythm tracker that shows your schedule and social jet lag.
ChecklistBedtime routine checklist
A step-by-step wind-down routine with a weekly tracker.
CardSleep hygiene card
A bedroom card with the core rules for healthy sleep.
WorksheetBedtime worry journal
A worksheet for an evening "brain dump".
TrackerWeekly caffeine tracker
Record coffee, tea and energy drinks with times and how you slept.
PlanSleep plan for night shifts
A weekly schedule for shifts, sleep and light.
ChallengeChallenge: 30 days of a consistent wake time
The simplest change for better sleep: a regular wake time.
🧘 Stress
Monthly mood, energy and sleep tracker
Rate your mood, energy, anxiety and sleep daily on a 1–5 scale.
CardBreathing techniques card
Step-by-step instructions for cyclic sighing, slow breathing and box breathing.
CardProgressive muscle relaxation: step by step
A guide to 9 muscle groups to practice before bed.
WorksheetCBT thought record
A worksheet for working with anxious and self-critical thoughts.
JournalThree good things: a weekly journal
A simple practice with a small but real effect on well-being.
PlanAfter-work recovery plan
A weekly planner for restorative activities.
Card + planHealthy news habits: rules and plan
Rules for news consumption and a personal "news window" plan.
PlanMy coping plan for hard days
A personal plan: early warning signs, what helps, who to call and crisis numbers.
🚭 Risky Substances
PlanQuit smoking plan
A personal plan: quit date, reasons, triggers, substitutes and support.
TrackerSmoke-free days tracker
A monthly tracker with craving ratings and notes.
DiaryWeekly drink diary
Record how much you drink and in what situations.
ChallengeChallenge: a month without alcohol
A sober-month tracker for sleep, mood and weight.
CardThe 4 Ds: what to do when a craving hits
A wallet card with the 4 Ds and your personal substitutes.
PlanTwo-week digital detox plan
A step-by-step plan with check-offs to cut social media time.
TrackerScreen time tracker
A weekly screen time tracker by category.
WorksheetHabit trigger worksheet
A worksheet for identifying triggers for smoking, drinking, scrolling or gambling.
🤝 Social Connection
WorksheetMy connections map
A worksheet for mapping your social network and planning contact.
Tracker"One get-together a week" tracker
A monthly tracker of social contact.
CardsFamily dinner conversation cards
24 questions for phone-free conversation at the table.
CardHow to support someone in crisis: 5 principles
A reminder card with the principles of psychological first aid.
JournalMonthly kindness journal
A tracker for acts of kindness, with ideas.
Plan"Find your community" plan
A worksheet for choosing and planning group activities.
JournalA week of gratitude for your partner
A 7-day journal for couples.
CardEmergency contacts card for your fridge
Fill it in and post it on your fridge.