A simple seven-day planner for one manageable habit. Choose something that fits your circumstances: preparing tomorrow’s bag, taking an appropriate movement break, or making time to wind down. This is a reflection tool, not a medical plan or a challenge to push through discomfort.
Choose your starting point
This week I want to: ________
After this daily cue: ________
The smallest version I can manage: ________
| Day | What I tried | What helped or got in the way |
|---|---|---|
| Monday | ________ | ________ |
| Tuesday | ________ | ________ |
| Wednesday | ________ | ________ |
| Thursday | ________ | ________ |
| Friday | ________ | ________ |
| Saturday | ________ | ________ |
| Sunday | ________ | ________ |
Review without grading yourself
- What fitted naturally into the week?
- What could I make easier?
- What do I want to keep, adjust or stop?
A missed day is information, not a failure. No daily score or streak is required. Keep your notes privately; this page does not save them.
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