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Annual Self-Care Planner

Annual Self-Care Planner

Use this Annual Self-Care Planner throughout the year to incorporate good habits into your lifestyle for increased happiness, wellness, productivity, and to help you attain your goals.
1
Introduction:
2
Record your details
3
Before you start:
4
Learn how to use this checklist (start before year end)
5
Understand your negative emotions
6
Understand what neuroplasticity is
7
Understand the importance of gratitude to wellbeing
8
Understand the importance of mindfulness for wellbeing
9
Understand the importance of family to wellbeing
10
Understand the importance of friends to wellbeing
11
Understand the importance of partnerships to wellbeing
12
Understand the importance of having fun to wellbeing
13
Understand the importance of calm and serenity to wellbeing
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Understand the importance of time for you to wellbeing
15
Understand the importance of eating healthy to wellbeing
16
Understand the importance of exercise and movement to wellbeing
17
Understand the importance of nature to wellbeing
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Understand the importance of health to wellbeing
19
Understand the importance of creativity to wellbeing
20
Understand the importance of finances to wellbeing
21
Understand the importance of work and education to wellbeing
22
Understand the importance of thoughts and emotions to wellbeing
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Understand the importance of the present to wellbeing
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Understand the importance of the future to wellbeing
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Understand the importance of adventure to wellbeing
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Understand the importance of giving back to wellbeing (complete before 1sr of Janruary next year)
27
January:
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Complete the monthly check-in (complete on the 1st)
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Track your habits for week 1
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Track your habits for week 2
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Track your habits for week 3
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Track your habits for week 4
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February:
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Complete the monthly check-in (complete on the 1st)
35
Track your habits for week 1
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Track your habits for week 2
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Track your habits for week 3
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Track your habits for week 4
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March:
40
Complete the monthly check-in (complete on the 1st)
41
Track your habits for week 1
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Track your habits for week 2
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Track your habits for week 3
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Track your habits for week 4
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April:
46
Complete the monthly check-in (complete on the 1st)
47
Track your habits for week 1
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Track your habits for week 2
49
Track your habits for week 3
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Track your habits for week 4
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May:
52
Complete the monthly check-in (complete on the 1st)
53
Track your habits for week 1
54
Track your habits for week 2
55
Track your habits for week 3
56
Track your habits for week 4
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June:
58
Complete the monthly check-in (complete on the 1st)
59
Track your habits for week 1
60
Track your habits for week 2
61
Track your habits for week 3
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Track your habits for week 4
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July:
64
Complete the monthly check-in (complete on the 1st)
65
Track your habits for week 1
66
Track your habits for week 2
67
Track your habits for week 3
68
Track your habits for week 4
69
August:
70
Complete the monthly check-in (complete on the 1st)
71
Track your habits for week 1
72
Track your habits for week 2
73
Track your habits for week 3
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Track your habits for week 4
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September:
76
Complete the monthly check-in (complete on the 1st)
77
Track your habits for week 1
78
Track your habits for week 2
79
Track your habits for week 3
80
Track your habits for week 4
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October:
82
Complete the monthly check-in (complete on the 1st)
83
Track your habits for week 1
84
Track your habits for week 2
85
Track your habits for week 3
86
Track your habits for week 4
87
November:
88
Complete the monthly check-in (complete on the 1st)
89
Track your habits for week 1
90
Track your habits for week 2
91
Track your habits for week 3
92
Track your habits for week 4
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December:
94
Complete the monthly check-in (complete on the 1st)
95
Track your habits for week 1
96
Track your habits for week 2
97
Track your habits for week 3
98
Track your habits for week 4
99
Start your next annual self-care planner
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Sources:
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Related checklists:

Introduction:

People often think about wellness in terms of physical health – nutrition, exercise, weight management, etc. But wellness means so much more! Wellness is a holistic integration of physical, mental, and spiritual well-being. It is about fueling the body, engaging the mind, and nurturing your spirit.

Our Annual Self-Care Checklist has been created for you to live more fully, to adapt, and change your lifestyle so that you can reach your full potential and be happier over an annual time-span.

Wellness/well-being/self-care incorporates 8 mutually interdependent dimensions: Physical, intellectual, emotional, social, spiritual, vocational, financial, and environmental.

Time must be spent on each one of these dimensions. Neglecting of one will, over time, adversely affect others and ultimately one’s health, well-being, and life quality.

Using this checklist, you can set goals to incorporate healthy habits into your life based on these 8 dimensions. This checklist aims to increase your overall wellbeing.

You will be provided with a set of specialized questions designed to be populated with your specific data. Once a task has been completed, check it off and move forward.

This checklist has been designed to be used in conjunction with our Morning Routine Checklist, Evening Routine Checklist, and Daily Self-Care Checklist

Record your details

In this Annual Self-Care Planner you will be presented with the following form fields for which you are required to populate with your specific data. More information for each form field is provided on our help page:

  • Long text
  • Date
  • Subtasks
  • Dropdown

Let’s start my recording your details.

This is a stop task, meaning you cannot progress in this template until the required form fields are populated.



Before you start:

Learn how to use this checklist (start before year end)

By using our Annual Self-Care planner, you will begin to incorporate healthy habits into your lifestyle to help you reach your goals. The aim is to increase your wellbeing and overall happiness.

We define happiness as a state whereby there is no need to be in another state. Also referred to as flow/zone.

To enhance your happiness and well-being, this checklist has identified 20 dimensions ( all broadly based on the 8 dimensions of well-being previously discussed). These 20 dimensions are:

  1. Gratitude
  2. Family
  3. Mindfulness
  4. Friends
  5. Partnerships
  6. Having fun
  7. Calm and serenity
  8. Time for you
  9. Eating healthy
  10. Exercise and movement
  11. Nature
  12. Health
  13. Creativity
  14. Finances
  15. Work and education
  16. Thoughts and emotions
  17. The present
  18. The future
  19. Adventure
  20. Giving back

These dimensions, and how much they are incorporated into your life is personal. For instance, for an extrovert, being around friends will be a highly important source of energy, and so priority may be given on this dimension.

Each month you are asked to provide a monthly check. In this monthly check, you are asked to rate your overall mood, and how you feel about the 20 dimensions of your life. 

After rating, you are then asked to set 3 habits for the month. These habits will help you attain a higher score on any one of the 20 dimensions. For instance, you may want to improve your health, so set a habit to drink the recommended 2.7 liters of water a day. Improved health will increase your well-being (for instance, drinking enough water is linked to a decrease in mood volatility).

As you incorporate more and more good habits into your life, with time, you will improve your overall mood and well-being.

Note that this checklist is about achieving a balance between all the dimension scores as a collective whole and seeing the impact of this balance on your overall mood. A bit of trial and error might be needed to find out what is most important to you.

More information on each dimension is provided as you move forward in this checklist.

For simplicity I have condensed how to use this checklist as a process given below:

  • At the beginning of each month, rate your overall mood on a scale of 1-10 (1 being poor, 10 being good),
  • Rate each dimension on the same 1-10 scale,
  • Based on your results, select dimensions of your life you would like to improve,
  • Think of 3 habits to set for the month that will help you improve the selected dimensions,
  • Track your habits throughout the month,
  • At the start of the next month rate your overall mood on the 1-10 scale,
  • Repeat the process, keeping effective mood-boosting habits and discarding habits that provided little value.

Check off the subtask below to confirm that you understand how to use this checklist.

In this Annual Self-Care Planner, you will be presented with the following form fields which you are required to populate with your specific data. For more information on each form field, go to our help page.

  • Long Text
  • Date
  • Short Text
  • Dropdown
  • 1

    I understand how to use this Self Care Checklist

Understand your negative emotions

80% of human thoughts are negative.

With 95% of those negative thoughts being repetitive.

Can you think of a negative thought that comes back again and again for you?

We all have them!

Our brains also have a negativity bias, and so in essence, we are not wired-up for happiness.

If you think about it, to be happy is a luxury of the modern, western world. Our primitive ancestors evolved in a world of Saber Tooths, food uncertainty, and tribe-to-tribe warfare.

Our brains evolved to help us survive. Not to be happy.

Our brains evolved in a world of constant uncertainty, with a constant state of there not being enough.

Today, we feel that we need more. We feel anxious, waiting for that dangerous carnivore. We focus on the negatives, the situations that are less than our pre-conceived ideal, so we can do something about it.

We need an upgrade. We need to transition from smart monkey to conscious being. Think of it as modern-day evolution.

And so, rather than running away from negative thoughts, it’s important to understand them and deal with them more healthily.

Every time a negative thought pops in your head, it instigates a bodily reaction initiating from your brain. Certain hormones will rush through your body creating feelings of unease.

These feelings aren’t nice. No one ever says they look forward to feeling angry, sad, etc. Yet they are a part of life.

8 unpleasant emotions are classified and detailed below:

  1. Sadness
  2. Shame
  3. Helplessness
  4. Anger
  5. Vulnerability
  6. Embarrassment
  7. Disappointment
  8. Frustration

There is this fear that, with any one of these emotions, we will lose control and become overwhelmed.

Yet did you know that the bodily reaction to any one of these emotions lasts only 60-90 seconds…

Knowing this helps you to leanr how to feel the emotion and ride the wave – so to speak.

Move towards these negative emotions, ride the wave with acceptance, curiosity, and without judgment. You are a human experiencing what humans experience.

Check out our Lisa A. Romano: Overcoming Negative Self-Talk checklist which provides strategies to help you proactively and positively manage negative emotions and thoughts.

Understand what neuroplasticity is

So how will the incorporation of good habits in your life help improve your overall well-being, happiness, and self-care?

The answer lies in the term neuroplasticity.

Neuroplasticity is the changing of the neural pathways and synapses within your brain, due to environmental, behavior, or neural processes stimuli. During neuroplasticity, the brain engages in synaptic pruning – which is the deletion of neural connections that are no longer necessary or useful and strengthening the necessary ones.

For instance, when you first start to learn how to tie your shoelace it was difficult, right?

But over time, it became easier and easier. This is because, due to neuroplasticity, the neurological pathways within your brain started to form, until the process became pretty much automatic through reinforcement and continual use of these pathways.

This is true for both positive and negative emotions. Coming back to that stat – 80% of human thoughts are negative. With 95% of those negative thoughts being repetitive” –you can see how negative thought processes slowly become established with time, and remain through reinforcement. That is, by allowing your mind to think down the same neurological pathway 95% of the time, you are reinforcing negative neurological pathways to become habitual.

For more information on neuroplasticity, watch the video above.

Each of the 20 dimensions used in this checklist work to improve your mental wellbeing through neuroplasticity. That is, adopting more positive neurological processes in your brain.

Note that for neuroplasticity to work, it takes deliberate, repetitive practice. New connections made will at first be fragile, only through repetition and practice can those connections become more established. That is why this checklist encourages you to set change as a new lifestyle habit.

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    I understand what neuroplasticity is and how it can be used to improve my wellbeing

Understand the importance of gratitude to wellbeing

Positive Emotions

Gratitude is the thankyou appreciation of what an individual receives. This could be tangible or intangible. It is about acknowledging the good in your life.

Gratitude has been found to help people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

So how does it work?

Coming back to neuroplasticity, gratitude helps you consciously look for and take in positive experiences. By savoring the positive, you are reinforcing positive thought processes whilst letting negative emotions and thoughts fade dimly into the background.

By using our Morning Routine Checklist and Evening Routine Checklist, gratitude is incorporated as part of these routines to help you establish the habit of gratitude.

You can practice gratitude at any moment in your day. It is something that doesn’t take long at all. Be aware of your thoughts. As soon as a negative thought enters your mind, think of something you are grateful for. Savor it. Feel happier.

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    I understand why gratitude is important for my wellbeing
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    I understand how I can be more grateful

Understand the importance of mindfulness for wellbeing

Positive Emotions

Social media, movies, events, work – your brain is constantly bombarded with stimulating information. All this stimulation can sometimes start to feel overwhelming. This is where mindfulness and meditation come into play.

Meditation is a form of mind management, a tool to help you take responsibility for your thoughts. It is about viewing thoughts as just that, thoughts without casting judgment, or getting caught up in them. After all, thoughts are simply electrical impulses between brain neurons – in this sense, they carry little weight to reality.

The painting below is commonly used to depict what being mindful truly means. The painting is of a girl walking across a cliff. In the landscape, she is a tiny being, with the surrounding nature holding greater importance. The painting illustrates humans as participating in this greater fabric of being that we do not understand. We are one part of more complex, intricate natural cycles. Mindfulness and mediation are about letting go of self-importance, and appreciating each and every moment for what they are – moments in time.

Meditation is a great way to incorporate mindfulness into your day. The benefits of meditation are widely reported: 

For best results, it is suggested that you meditate for 30 minutes every day. But shorter practices can also be beneficial. The beneficial impacts of meditation have been recorded in as little as 8 weeks.

There are many free resources to check out, I have detailed a few top resources you can use below:

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    I understand why mindfulness is important for my wellbeing
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    I understand how I can be more mindful throughout my day

Understand the importance of family to wellbeing

Family is defined as an intimate domestic group made up of people related to one another by bonds, sexual mating, or legal ties.

For better, or for worse, family relationships play a central role in shaping an individual’s well-being during their lifetime.

As we age our family relationships often become more complex. At the same time, family relationships become more important for well-being as an individual’s social networks diminish through time.

Positive family relationships help individuals cope with stress, engage in healthier behaviors, and enhance self-esteem. Poor, or negative family relationships are stressors that take a toll on an individual’s well-being.

Family relationships also change over one’s lifetime. Different levels of emotional support and closeness are obtained as we get older.

In summary, it is important to grasp hold and nurture your positive family relationships. This could be with parents, siblings, spouses, cousins, or even more distant family.

Here are some tips on how you can improve your family relationships, as given by Intermountain Healthcare:

  • Talk – Phone calls, text messages, Skype, or even better, make time to visit family. Talk about your dreams, hopes aspirations, fears, and anxieties. Ask your family engaging questions – get to know them.
  • Eat together – This one is easier if you live in the same household or live close. Meal times are a great social occasion. Have everyone turn off electronics so they can engage with each other.
  • Have one-and-one time with a family member – Go for a walk, play a game. You don’t have to dedicate much of your time, but the benefits will be far-reaching.
  • Book in family time – If, as a family, you are spread out, try scheduling in regular group catch-ups via Zoom or Skype. Or plan an annual family trip.
  • Get some time alone – Remember that a balance is needed. Make sure you are also giving yourself time. Especially important if you have kids. Give yourself time to go for a walk, a jog, or anything that you want to do to unwind.
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    I understand why positive family relationships are important to my wellbeing
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    I understand how I can maintain and improve family relationshps

Understand the importance of friends to wellbeing

The quest to find the source of human happiness has been a long one.

Revelations on the topic came from the Harvard Study of Adult Development, a 72-year-old study that looked into the sources of human happiness to find the most significant aspects that enhance wellbeing.

The study found that quality connections, which included connections between family, friends, work colleagues and community were the most important for being happier and more successful.

“Our study has shown that the people who fared the best were the people who leaned towards relationships, with family, with friends, with community,” – Waldinger

The study concluded that embracing community helps us live longer and be happier, improving our wellbeing.

Below are some tips to help you create positive, authentic, and quality relationships – these tips apply to relationships broadly, not just friendships. Information is obtained from Training Magazine.

  • Accept and celebrate differences: People perceive the world in many ways and think differently. This diversity makes the world interesting and should be celebrated.
  • Listen effectively: Listening is a silent form of flattery that makes people feel accepted, supported, and valued. Active listening is when we listen and are generally interested in the persons thinking, feelings, and wants.
  • Give people your time: Be present in your time that you give people. The connections we make with other people is the very touchstone of our existence.
  • Develop your communication skills – Communication is about understanding not just speaking. One of the biggest dangers of communication is assuming that the other person has understood the message you are trying to get across.
  • Manage mobile technology – Mobile devices are great to keep in touch with people but manage the use when in the company of other people.
  • Learn to give and take feedback – Give feedback to others to help them tap into their potential and forge positive and mutually beneficial relationships.
  • Learn to trust more – This one is pretty self-explanatory.
  • Develop empathy – As the saying goes “People will never forget how you made them feel”.
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    I understand why positive friendships are important to my wellbeing
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    I understand how I can improve and maintain friendships in my life

Understand the importance of partnerships to wellbeing

Coming back to that Harvard study, looking into the study’s results, the quality of human connections were found to be central to human happiness – this included relationships between friends, family, and partnerships. So in a general sense, this study indicates the significance of all relationships for improved human happiness and wellbeing.

For many, romantic relationships comprise of the one of the most meaningful aspects of life. They provide a source of deep fulfillment. Building a strong relationship requires continual nurture, care, and communication, taking time and commitment. However, when it comes to well-being improvement, this time and commitment are well-placed.

Some tips on how to build good, quality partnerships are given – information obtained from Help Guide:

  • Maintain a meaningful and emotional connection: This means to make each other feel loved and emotionally fulfilled. When you feel loved, it means you feel accepted and valued by your partner. This goes two-ways.
  • Your-re not afraid to disagree respectfully: Some couples will talk things out quietly, while others may raise their voices and passionately disagree. The key to a strong relationship is to not be fearful of conflict. You should feel safe and able to express things without conflict, humiliation, degradation, or insisting on being right.
  • Keep outside relationships and interests alive: No one person can fulfill all of your needs. Expecting too much from your partner can put unhealthy pressure on the relationship. To stimulate and enrich your romantic relationship, it is important you sustain your own identify, preserve connections with family and friends, and maintain your hobbies.
  • You communicate openly and honestly: Good communication is a key part of any relationship. Both people should communicate what they want from a relationship.
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    I understand why positive partnerships are important to my wellbeing
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    I understand how I can improve partnership as an aspect of my life

Understand the importance of having fun to wellbeing

The terms play or having fun are lost with our growing adult life responsibilities. We rarely find the time to have pure fun for its own sake. Our time often divided between work responsibilities or family obligations.

When was the last time you did something for fun’s sake?

Play has been shown to improve creativity, problem-solving abilities, imagination, and emotional well-being.

If you want to find out more about how to have more fun watch the below video:  How to Have More Fun in Your Life.

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    I understand why having fun is important to my wellbeing
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    I understand how I can have more fun in my life

Understand the importance of calm and serenity to wellbeing

It’s pretty self-explanatory that incorporating more calm and serenity in your life improves your well-being. The more difficult task contemplates how can you do this?

Incorporating more mindful moments into your life, having a morning routine, an evening routine, or even listening to music are a few of the many ways you can instill more calmness into your everyday life.

Often though, what makes you feel calm is personal. Your work could make you feel calm. Going for a walk. Standing on your head – something I have been trying to master in my yoga classes. Experiment, and play around with different activities and see what works best for you. Then – do it more!

For some more tips on how to be calmer and more serene, read:

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    I understand why calm and serenity are important to my wellbeing
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    I understand how I can incorporate more calm and serenity in my life

Understand the importance of time for you to wellbeing

As overscheduled as our lives are today, it can be difficult to find time for yourself.

Yet finding time for yourself gives your brain a chance to reboot and improve your concentration, productivity, discover your voice and needs, and gives you a chance to think deeply, helping you solve problems more effectively.

Making simple adjustments such as using your lunch hour, waking up a little earlier, or temporarily disconnecting from your gadgets are all ways you can incorporate more time for yourself.

As a dimension, making time for yourself overlaps with other dimensions. That is, incorporating more meditation in your life is an example of how you can make more time for yourself.

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    I understand why finding time for myself is important to my wellbeing
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    I understand how I can create more time for myself in my life

Understand the importance of eating healthy to wellbeing

Your food choices impact your health and how you feel today, tomorrow, and further into the future.

Unhealthy eating habits have contributed to the obesity epidemic in the United States – with around 1/3 of adults being obese (33.8%).

Risk factors of being at an unhealthy weight include chronic diseases, hypertension, and type 2 diabetes. But being at an unhealthy weight is also linked to poorer psychological well-being. Correlations have been found between unhealthy weight and lower self-esteem and anxiety. It is important to note though, that poor psychological health could also be the cause of unhealthy eating choices.

Having a varied balanced diet is linked to enhanced feelings of wellbeing.

For tips on how to eat healthier read: How to Eat Healthily

Plan to get at 5-7 portions of fruit and vegetables a day. Plan your meals, taking the time to cook, and avoid processed, high-fat and high-sugar foods.

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    I understand why eating healthy is important to my wellbeing
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    I understand how I can eat more healthily in my life

Use our Weekly Meal Planner checklist to plan your weekly diet and stick to it.

Understand the importance of exercise and movement to wellbeing

“If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” – K-State Movement Challenge, 2017

The benefits of exercise are extensive:

  • Exercise helps with weight control,
  • Exercise reduces your risk of heart disease,
  • Exercise helps your body manage sugar and insulin levels,
  • Exercise helps you quit smoking,
  • Exercise improves your mental health and mood,
  • Exercise helps keep your thinking, learning and judgment skills sharp,
  • Exercise strengthens your bones and muscles,
  • Exercise reduces the risk of some cancers,
  • Exercise reduces your risk of falls,
  • Exercise improves your sleep,
  • Exercise improves your sexual health,
  • Exercise increases the chances of you living longer.

A pretty impressive and extensive list. Yet despite the widely communicated benefits of exercise, only 23% of Americans are getting enough exercise.

Exercise doesn’t have to be pumping it hard at the gym. It can be walk, Zumba class, a run outside…

…anything that gets you up from the sitting position is good.

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    I understand why exercise and movement is important to my wellbeing
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    I understand how I can incorporate more exercise and movement into my life

Check out our Fitness Planner checklist to plan and execute your fitness routine.

Understand the importance of nature to wellbeing

Evolving in nature, our brains and bodies have adapted to be in sync with the natural world. So much so, that what we see, hear, and experience in a given moment impacts our nervous, endocrine, and immune systems.

The stress of an unpleasant environment can induce feelings of anger, stress, and sadness. Being in nature also enhances physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.

Immersing yourself in nature could be as simple as buying a pot plant for your desk. Having an indoor plant has been found to improve productivity and concentration.

A good way of incorporating more of the natural world into your lifestyle would be exercising outside, something you can also do with friends. Do you see how multiple dimensions can be incorporated into a single new habit?

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    I understand why nature is important to my wellbeing
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    I understand how I can incorporate more nature into my life

Understand the importance of health to wellbeing

Having good health is a broad term that encompasses many other dimensions. That is, scoring higher on most other dimensions included in this checklist will improve your overall health.

Taking care of your health is a process that is improved by incorporating healthy every-day habits, such as brushing your teeth or drinking enough water. It is also about being aware of any ailments you may have and seeking the best treatment for these.

For health concerns, make sure you see the appropriate specialist, to get the help and support you need and deserve.

Regarding your overall wellness, adopting healthier habits will improve this.

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    I understand the importance of good health for my well-being
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    I understand incorporating healthy habits in my life are important for my overall health
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    I understand that for more serious health conditions, I should take the time, effort and commitment to see a specialist

Understand the importance of creativity to wellbeing

Research shows that a brief amount of time spent on a creative pastime has powerful benefits for personal wellbeing. The theory of cognition goes as far as to postulate that creativity is a significant basis for human life. Creative pursuits are so powerful for our mental well-being, that art therapy, a type of psychotherapy, is used to treat emotional issues.

By creative pastime, this includes any artistic pursuit, from writing, dancing, making music to arts and crafts.

Think about how you could include more creativity in your life. Join a dance class or art school, anything that will activate your creative spark.

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    I understand the importance of being creative for my well-being
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    I understand how I can incorporate more creativity into my life

Understand the importance of finances to wellbeing

Money and mental health are often linked. Poor mental health can make money management harder, and worrying about money can make your mental health worse.

For instance:

With this in mind, taking care of your finances, and prioritizing what you have is important for your overall well-being. Below are some top 10 money management tips you should consider, as given by SmartAsset:

  1. Know your money priorities,
  2. Determine your monthly pay,
  3. Track where you spend your money,
  4. Draw up a financial plan,
  5. Stick to your financial plan,
  6. Expect emergencies and make sure you have an emergency fund,
  7. Start saving early and save often,
  8. Take advantage of free money,
  9. Relook at your debt to see if there is anything you can refinance for a lower rate,
  10. Find out what works and keep doing it.

Use Process Street’s Daily Budget Template and Budget Template for better management of your finances.

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    I understand the importance of effectively managing my finances for my well-being
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    I understand how I can gain greater financial control in my life

Understand the importance of work and education to wellbeing

Education is a strong predictor of wellbeing and life-outcomes. Education is often used by people to shape their social identify and to help them understand themselves and their relationships with other people.

The research project Identity, Socioeconomic status, and Wellbeing found higher education to be linked to the following benefits:

  • Better health, wellbeing, social trust, greater political interests, lower political cynicism, and less hostile attitudes towards immigrants,
  • The educational effect – as it is termed – is both robust and relatively stable over time.
  • Across all educational levels – low or high – people reporting that they are satisfied with their education level benefitted psychologically.

The effect of work is similar. As the infamous physicist, Stephen Hawking stated:

“Work gives your meaning and purpose and life is empty without it”

Work, whether paid or unpaid, contributes to our overall happiness, our confidence, and self-esteem. Being at work:

  • Keeps us busy, providing a challenging environment to progress and develop personally,
  • Gives a sense of pride, identity, and personal achievement,
  • Enables us to socialize, build contacts and find support,
  • Provides us with money to support ourselves and to explore our interests.

Think about your educational and career goals. Set personal habits with the aim of meeting these goals.

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    I understand the importance of education and work for my well-being
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    I understand how I can succeed in my career and educational goals

Understand the importance of thoughts and emotions to wellbeing

The phrase happiness comes from within may be familiar to you. But what does this mean?

The phrase is about not relying on external or material objects or circumstances to define your level of contentment in life.

Positive thinking, gratitude, and good emotions are created by us. In life, bad things will happen. Happiness is about learning to respond to stressful, negative events with a good, proactive attitude.

Happiness is strongly linked as a product of our minds, and so if we want to live a happy life, we need to work on our happiness every day.

Evidence points to our genes for determining a set baseline of happiness. Life events will alter well-being in short-term fluctuations, and our mindset will determine where, on this baseline, individuals lie.

Practicing self-care will shift your happiness level upwards from a personal genetically-set baseline. Practicing positive psychology will support happy emotions and thoughts to increase your happiness level upwards further.

In summary, be mindful of your thoughts, how you react to circumstances, and what you tell yourself daily. Keeping a thought diary is a great way to challenge your negative thoughts and beliefs for increased happiness.

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    I understand the importance of positive thoughts and emotions for my well-being
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    I understand that practicing positive psychology will improve my every-day baseline happiness level

Understand the importance of the present to wellbeing

Focusing on the present is an extension of mindfulness and meditative practice. It is about savoring the moment to obtain a higher level of satisfaction.

As such, individuals will have a better experience and feel more fulfilled as life events do not come and go too quickly.

If you are having trouble staying in the moment, try these 7 tips, as given my Headspace:

  • Take advantage of red traffic lights for a mindful momment,
  • Savor your food,
  • Detach from your phone,
  • Check-in with your body via a body-scan,
  • Think about your senses,
  • Pause before moving onto something new.
  • 1

    I understand the importance of being present for my well-being
  • 2

    I understand how I can be more present in my life

Understand the importance of the future to wellbeing

Whilst living in the moment is important for personal well-being, setting goals with the future in mind gives you something to aim to, whilst you enjoy the journey that takes you there.

Think about where you want to be in the future. This could be in a few months or looking at where you want to be in years to come. Think about how you can get there. What daily habits can you set to take you there?

  • 1

    I understand the importance of setting future goals for my wellbeing
  • 2

    I understand how I can go about setting goals for my wellbeing

Understand the importance of adventure to wellbeing

The urge for exploration is an innate impulse, that originates in our genome.

Once more, responding to these impulses is shown to increase our mental fitness by:

  • Pushing us to make bold life choices,
  • Changing our life perspective,
  • Providing us with alternative life experiences,
  • Teaching us life lessons that no school and education provider can teach,
  • Helping us embrace fear and reap the associated rewards,
  • Removing every-day comforts,
  • Aligning with more mindful thinking,

Even a small adventure can make a difference. A weekend away or a day spent in nature can meet your innate adventure needs.

  • 1

    I understand the importance of adventure for my wellbeing
  • 2

    I understand how I can incorporate more adventure into my life

Understand the importance of giving back to wellbeing (complete before 1sr of Janruary next year)

Studies have shown that altruistic acts of kindness have a positive effect on life satisfaction. It is good to be good.

Think about ways you can incorporate more altruistic acts in your everyday life. This could be as simple as opening doors for others, smiling at passing strangers, or acting as a source of support for someone else.

Altruistic acts could also be larger in scope, such as setting up a community voluntary service or giving your time for a charitable cause.

  • 1

    I understand the importance of giving back for my wellbeing
  • 2

    I understand how I can give more back in my everyday life

January:

Complete the monthly check-in (complete on the 1st)

We begin the month by firstly rating your overall mood.

( 1 = worst possible. 10 = best possible)

This evaluation will be repeated every 4 weeks. Use our drop-down form field to provide a numerical reference for each area assessed.

The below are aspects of your life that, when improved, can help improve your overall mood.

Think about your mind and mood as a glass full of water mixed with dirt. The dirt represents negative aspects of life and the water represents positive aspects of life.

Incorporating more positivity into your life – aka water – will remove the negativity – aka dirt.

Improving any one of the below dimensions via setting appropriate habits will incoporate more positivity in your life, removing the dirt.

You have probably already heard of the almighty power of habits. You can use this power to steer your own habits in the right direction.

Have a look at the above monthly check items. Think about how you can improve on each one of these items by incorporating good habits into your day.

Note that the most effective habits are quick and easy to perform. 

Each week you will pop into this checklist and go to your habit tracker. You can check off each habit on completion.

Here are some things to keep in mind for setting up daily habits.

  1. Keep it simple. 85% of habits fail because people try to change too much in too short time period. It is found that the highest number of habits to change at a given time is 3.
  2. Appreciate time: It takes ~66 days for a new behavior to become automatic (so ~2 months for a new habit to form). When forming new habits keep this timeline in mind. For certain, more complex habits this can take longer, up to 254 days (~8 months).

Check off each to confirm understanding:

  • 1

    When setting new habits I understand I must use a limit of 3 new habits over a given time period, until the habits become routine
  • 2

    Appreciate that incorporating habits into your life takes time
Habit tracker

Document the habits you want to incorporate in your life using the short-text form field provided.


Think about how your new habit will improve your life. Select the relevant response using the dropdown form field provided.



Track your habits for week 1

Track your habits by checking off the days each habit has been completed in week 1.

Use the subtask form fields to check whether a habit has been completed or not each day of the week.

Note that some habits don’t have to be completed every day of the week.

{{form.January_habit_1}}

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{{form.January_habit_2}}

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{{form.January_habit_3}}

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    Sunday

Track your habits for week 2

Track your habits by checking off the days each habit has been completed in week 2.

Use the subtask form fields to check whether a habit has been completed or not each day of the week.

Note that some habits don’t have to be completed every day of the week.

{{form.January_habit_1}}

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{{form.January_habit_2}}

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{{form.January_habit_3}}

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    Sunday

Track your habits for week 3

Track your habits by checking off the days each habit has been completed in week 3.

Use the subtask form fields to check whether a habit has been completed or not each day of the week.

Note that some habits don’t have to be completed every day of the week.

{{form.January_habit_1}}

  • 1

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{{form.January_habit_2}}

  • 1

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{{form.January_habit_3}}

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    Sunday

Track your habits for week 4

Track your habits by checking off the days each habit has been completed in week 4.

Use the subtask form fields to check whether a habit has been completed or not each day of the week.

Note that some habits don’t have to be completed every day of the week.

{{form.January_habit_1}}

  • 1

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{{form.January_habit_2}}

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{{form.January_habit_3}}

  • 1

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February:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.February_habit_1}}

  • 1

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{{form.February_habit_2}}

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    Firday
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{{form.February_habit_3}}

  • 1

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Track your habits for week 2

{{form.February_habit_1}}

  • 1

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{{form.February_habit_2}}

  • 1

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{{form.February_habit_3}}

  • 1

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Track your habits for week 3

{{form.February_habit_1}}

  • 1

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{{form.February_habit_2}}

  • 1

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{{form.February_habit_3}}

  • 1

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Track your habits for week 4

{{form.February_habit_1}}

  • 1

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{{form.February_habit_2}}

  • 1

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{{form.February_habit_3}}

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March:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.March_habit_1}}

  • 1

    Monday
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    Tuesday
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{{form.March_habit_2}}

  • 1

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{{form.March_habit_3}}

  • 1

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Track your habits for week 2

{{form.March_habit_1}}

  • 1

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{{form.March_habit_2}}

  • 1

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{{form.March_habit_3}}

  • 1

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Track your habits for week 3

{{form.March_habit_1}}

  • 1

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{{form.March_habit_2}}

  • 1

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{{form.March_habit_3}}

  • 1

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Track your habits for week 4

{{form.March_habit_1}}

  • 1

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{{form.March_habit_2}}

  • 1

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{{form.March_habit_3}}

  • 1

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April:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.April_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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{{form.April_habit_2}}

  • 1

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{{form.April_habit_3}}

  • 1

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Track your habits for week 2

{{form.April_habit_1}}

  • 1

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{{form.April_habit_2}}

  • 1

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{{form.April_habit_3}}

  • 1

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Track your habits for week 3

{{form.April_habit_1}}

  • 1

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{{form.April_habit_2}}

  • 1

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{{form.April_habit_3}}

  • 1

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Track your habits for week 4

{{form.April_habit_1}}

  • 1

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{{form.April_habit_2}}

  • 1

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    Firday
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{{form.April_habit_3}}

  • 1

    Monday
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May:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.May_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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    Sunday

{{form.May_habit_2}}

  • 1

    Monday
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    Tuesday
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    Firday
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{{form.May_habit_3}}

  • 1

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Track your habits for week 2

{{form.May_habit_1}}

  • 1

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{{form.May_habit_2}}

  • 1

    Monday
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    Firday
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{{form.May_habit_3}}

  • 1

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    Sunday

Track your habits for week 3

{{form.May_habit_1}}

  • 1

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{{form.May_habit_2}}

  • 1

    Monday
  • 2

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    Firday
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{{form.May_habit_3}}

  • 1

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Track your habits for week 4

{{form.May_habit_1}}

  • 1

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{{form.May_habit_2}}

  • 1

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{{form.May_habit_3}}

  • 1

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June:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.June_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
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{{form.June_habit_2}}

  • 1

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  • 2

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  • 5

    Firday
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{{form.June_habit_3}}

  • 1

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  • 2

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Track your habits for week 2

{{form.June_habit_1}}

  • 1

    Monday
  • 2

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  • 4

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{{form.June_habit_2}}

  • 1

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  • 2

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  • 5

    Firday
  • 6

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{{form.June_habit_3}}

  • 1

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Track your habits for week 3

{{form.June_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
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  • 4

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{{form.June_habit_2}}

  • 1

    Monday
  • 2

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  • 5

    Firday
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{{form.June_habit_3}}

  • 1

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Track your habits for week 4

{{form.June_habit_1}}

  • 1

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  • 2

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  • 4

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{{form.June_habit_2}}

  • 1

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  • 2

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  • 5

    Firday
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{{form.June_habit_3}}

  • 1

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  • 2

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July:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.July_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

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{{form.July_habit_2}}

  • 1

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  • 2

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  • 4

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  • 5

    Firday
  • 6

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  • 7

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{{form.July_habit_3}}

  • 1

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  • 2

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Track your habits for week 2

{{form.July_habit_1}}

  • 1

    Monday
  • 2

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{{form.July_habit_2}}

  • 1

    Monday
  • 2

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  • 4

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  • 5

    Firday
  • 6

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  • 7

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{{form.July_habit_3}}

  • 1

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Track your habits for week 3

{{form.July_habit_1}}

  • 1

    Monday
  • 2

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{{form.July_habit_2}}

  • 1

    Monday
  • 2

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  • 5

    Firday
  • 6

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  • 7

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{{form.July_habit_3}}

  • 1

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Track your habits for week 4

{{form.July_habit_1}}

  • 1

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{{form.July_habit_2}}

  • 1

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  • 5

    Firday
  • 6

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  • 7

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{{form.July_habit_3}}

  • 1

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  • 4

    Thursday
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    Friday
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    Saturday
  • 7

    Sunday

August:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.August_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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    Sunday

{{form.August_habit_2}}

  • 1

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    Firday
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{{form.August_habit_3}}

  • 1

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    Wednesday
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    Sunday

Track your habits for week 2

{{form.August_habit_1}}

  • 1

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    Wednesday
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    Thursday
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{{form.August_habit_2}}

  • 1

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    Firday
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{{form.August_habit_3}}

  • 1

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    Sunday

Track your habits for week 3

{{form.August_habit_1}}

  • 1

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    Friday
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{{form.August_habit_2}}

  • 1

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    Firday
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{{form.August_habit_3}}

  • 1

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    Sunday

Track your habits for week 4

{{form.August_habit_1}}

  • 1

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{{form.August_habit_2}}

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    Firday
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{{form.August_habit_3}}

  • 1

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    Sunday

September:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.September_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
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    Wednesday
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    Thursday
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    Friday
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{{form.September_habit_2}}

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    Firday
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{{form.September_habit_3}}

  • 1

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    Sunday

Track your habits for week 2

{{form.September_habit_1}}

  • 1

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    Wednesday
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{{form.September_habit_2}}

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    Firday
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{{form.September_habit_3}}

  • 1

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    Sunday

Track your habits for week 3

{{form.September_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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{{form.September_habit_2}}

  • 1

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    Firday
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{{form.September_habit_3}}

  • 1

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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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    Saturday
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    Sunday

Track your habits for week 4

{{form.September_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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{{form.September_habit_2}}

  • 1

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    Thursday
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    Firday
  • 6

    Saturday
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{{form.September_habit_3}}

  • 1

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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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    Saturday
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    Sunday

October:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.October_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
  • 5

    Friday
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    Sunday

{{form.October_habit_2}}

  • 1

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    Firday
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    Saturday
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{{form.October_habit_3}}

  • 1

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    Tuesday
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    Wednesday
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    Thursday
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    Sunday

Track your habits for week 2

{{form.October_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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{{form.October_habit_2}}

  • 1

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    Firday
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{{form.October_habit_3}}

  • 1

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    Wednesday
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    Thursday
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    Saturday
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    Sunday

Track your habits for week 3

{{form.October_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
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    Thursday
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    Friday
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{{form.October_habit_2}}

  • 1

    Monday
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    Thursday
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    Firday
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    Saturday
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{{form.October_habit_3}}

  • 1

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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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    Saturday
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    Sunday

Track your habits for week 4

{{form.October_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
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    Friday
  • 6

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{{form.October_habit_2}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
  • 5

    Firday
  • 6

    Saturday
  • 7

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{{form.October_habit_3}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
  • 6

    Saturday
  • 7

    Sunday

November:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.November_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
  • 5

    Friday
  • 6

    Saturday
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    Sunday

{{form.November_habit_2}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
  • 5

    Firday
  • 6

    Saturday
  • 7

    Sunday

{{form.November_habit_3}}

  • 1

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  • 2

    Tuesday
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    Wednesday
  • 4

    Thursday
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    Friday
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    Saturday
  • 7

    Sunday

Track your habits for week 2

{{form.November_habit_1}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
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{{form.November_habit_2}}

  • 1

    Monday
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    Thursday
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    Firday
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{{form.November_habit_3}}

  • 1

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    Sunday

Track your habits for week 3

{{form.November_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
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    Friday
  • 6

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    Sunday

{{form.November_habit_2}}

  • 1

    Monday
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    Tuesday
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    Wednesday
  • 4

    Thursday
  • 5

    Firday
  • 6

    Saturday
  • 7

    Sunday

{{form.November_habit_3}}

  • 1

    Monday
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    Tuesday
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    Wednesday
  • 4

    Thursday
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    Friday
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    Saturday
  • 7

    Sunday

Track your habits for week 4

{{form.November_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
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    Friday
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    Sunday

{{form.November_habit_2}}

  • 1

    Monday
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    Tuesday
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    Thursday
  • 5

    Firday
  • 6

    Saturday
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    Sunday

{{form.November_habit_3}}

  • 1

    Monday
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    Tuesday
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    Wednesday
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    Thursday
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    Friday
  • 6

    Saturday
  • 7

    Sunday

December:

Complete the monthly check-in (complete on the 1st)

Habit tracker




Track your habits for week 1

{{form.December_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
  • 5

    Friday
  • 6

    Saturday
  • 7

    Sunday

{{form.December_habit_2}}

  • 1

    Monday
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    Tuesday
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    Wednesday
  • 4

    Thursday
  • 5

    Firday
  • 6

    Saturday
  • 7

    Sunday

{{form.December_habit_3}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
  • 5

    Friday
  • 6

    Saturday
  • 7

    Sunday

Track your habits for week 2

{{form.December_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
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    Friday
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    Saturday
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    Sunday

{{form.December_habit_2}}

  • 1

    Monday
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    Tuesday
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    Thursday
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    Firday
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    Saturday
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    Sunday

{{form.December_habit_3}}

  • 1

    Monday
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    Tuesday
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    Wednesday
  • 4

    Thursday
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    Friday
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    Saturday
  • 7

    Sunday

Track your habits for week 3

{{form.December_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
  • 3

    Wednesday
  • 4

    Thursday
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    Friday
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    Sunday

{{form.December_habit_2}}

  • 1

    Monday
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    Tuesday
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    Thursday
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    Firday
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    Saturday
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    Sunday

{{form.December_habit_3}}

  • 1

    Monday
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    Wednesday
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    Thursday
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    Friday
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    Saturday
  • 7

    Sunday

Track your habits for week 4

{{form.December_habit_1}}

  • 1

    Monday
  • 2

    Tuesday
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    Wednesday
  • 4

    Thursday
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    Friday
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    Sunday

{{form.December_habit_2}}

  • 1

    Monday
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    Thursday
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    Firday
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    Saturday
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    Sunday

{{form.December_habit_3}}

  • 1

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    Sunday

Start your next annual self-care planner

Congratulations

Let’s compare your mood from when you began this checklist on January the 1st, to now, at the end of the year.

{{form.Beginning_overall_mood}}

Take the time to sum-up your year successes using the long-text form field below.

You have successfully completed your annual self-care plan journey. Return to the start of this checklist and begin again for the coming year.

Sources:

Take control of your workflows today.