LIVING WELL STARTER KIT / BROWSER WORKSHEET

Your two-week habit planner

Make one practical plan, try it at your own pace, then decide what fits. A backup, skipped day or pause can teach you something useful.

Prefer paper? Download the matching kit (PDF, 4 pages)

See a completed example: making time for a friend

What matters: I miss catching up with my friend.

Action: Call Pat for ten minutes on Tuesday and Saturday, after lunch from my living room.

Backup: Send Pat a short voice message.

Obstacle and adjustment: We may not both be free. Agree a time first.

Start and review: 5 October to 18 October 2026.

What helped or was difficult: Tuesday worked; Saturdays were busy.

Did the backup fit? Yes. A voice message helped us stay in touch.

What happened: Two calls worked. Once I used the backup; once I skipped.

Decision: Keep Tuesday; change Saturday to Sunday after breakfast.

Example record starting Monday: – D – – – B – | – D – – – S –. D means did it; B used the backup; S planned but did not do it; – not planned. This is a fictional example.

Planning a movement habit? Find an action in six simple ways to move, then record active minutes in the TROI tracker. Your plan and activity log are separate tools; entries do not transfer automatically.

1. Make your plan

No account or email is needed. Keep entries general; do not enter private health or contact details.

Keep notes brief: Planning fields allow up to 300 characters each. Each day-date field allows up to 12 characters, for example Mon 5 Oct. Print or download a copy before leaving.

What matters to me?

What would make ordinary life a little better?

One small action I will tryWhen and where I will do it

Name the days and an existing routine: After I …, I will …

My easier backupWhat might get in the way, and my adjustmentStart date and review date

Aim to review in about two weeks; choose dates that suit you.

2. Notice what happens

Day 1 is your start date. Add a weekday and date to each card, for example Mon 5 Oct. Skipped means planned but not done; not planned means no action was scheduled. Record only what is useful: no score, streak or daily target.

Day 1 dateDay 1 entry

Day 2 dateDay 2 entry

Day 3 dateDay 3 entry

Day 4 dateDay 4 entry

Day 5 dateDay 5 entry

Day 6 dateDay 6 entry

Day 7 dateDay 7 entry

Day 8 dateDay 8 entry

Day 9 dateDay 9 entry

Day 10 dateDay 10 entry

Day 11 dateDay 11 entry

Day 12 dateDay 12 entry

Day 13 dateDay 13 entry

Day 14 dateDay 14 entry

What helped, or made this difficult?Did the backup fit? What would I change?

3. Choose your next step

Keep it, make it smaller, change the timing, try something else or pause. You do not have to add another habit.

My next-step choiceMy decision and next action Remember my plan on this device

Off by default. When selected, changes save in this browser. Anyone using this browser profile could see them. Without it, entries disappear on reload. This planner does not submit your entries; ordinary site analytics still apply.

Print or download a copy before leaving.

Use the two weeks as a check-in

Two weeks is a convenient review point, not a deadline for forming a habit or proof of a health benefit. Keep the action consistent with any care advice you have received.

Background: Tiny Habits explains connecting an action to an existing routine; UCL discusses variation in habit formation.

See the kit and optional appointment sheet.

Looking for an idea? Browse guides to everyday movement, sleep, food choices or one repeatable social contact. The Seven Ideas printable can also help you choose. Pick what fits your circumstances and any care advice you have received.