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Printable wellness planner

A daily page for sleep, food, movement and mood.

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Processed in your browser. Nothing is uploaded.

How to make a wellness planner

  1. 1

    Change the title, and add a name or subtitle if you like.

  2. 2

    Pick the start date and how many days to print.

  3. 3

    Pick a colour, and switch on “Fillable PDF” if you want to type into it.

  4. 4

    Download the PDF and print it at 100% scale.

About this wellness planner

A wellness planner brings the basics of health onto one daily page: sleep, water, meals, movement, medications or supplements, mood and energy, with a line for the day’s intention and a short reflection.

It’s useful when you’re building healthier routines, recovering from illness or keeping notes for a doctor.

What’s on the page

  • A header with today’s intention.
  • Water: 8 circles to tick, colour or stick on.
  • Spaces for slept, steps.
  • Meals: a table with columns for Meal, What I ate, How I felt, with rows for Breakfast, Lunch, Snacks, Dinner.
  • Movement: lined space to write in.
  • Medicines and supplements: a tracker grid with a row for 3 rows and a box for AM, Noon, PM.
  • Mood and energy: a tracker grid with a row for Mood, Energy, Stress and a circle for 1, 2, 3, 4, 5.
  • Reflection: lined space to write in.

Tips

  • Fill it in at the end of the day in two or three minutes.
  • Look back weekly for links between sleep, food and mood.
  • Share relevant notes with your doctor.

Made to fit, then printed

Everything on this wellness planner can be changed before you print: the title, the dates, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.

Frequently asked questions

Can I track medicines on it?

Yes. The medication check list has tick boxes for morning, afternoon and night.

What paper size should I print on?

Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.

Can I print several days at once?

Yes. Pick the start date and how many days you need; each day gets its own page with the right dates, all in one PDF.

Will it print well in black and white?

Yes. The layout uses light fills and clear lines that print cleanly in grey. Choose the “Grey” colour to save colour ink entirely.

Can I fill in the wellness planner on my phone or tablet?

Yes. Switch on “Fillable PDF” before downloading and the PDF gets typing boxes and tick boxes you can use in most PDF apps. Or print it and use a pen.

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