Printables
Twenty eight free printables in A4 and US Letter: trackers, planners, logs and worksheets. Open one for a preview and a download by email.
Updated 21 October 2026. Sources named on the page.
- Twenty eight printables
- A4 and US Letter sizes
- Preview first, download by email
- Free, with no sign up for the page itself
All twenty eight printables
Each one is a single page in A4 and US Letter. Open one for a preview and the download.
Habit trackerA monthly grid.
Weekly plannerSeven days on a page.
Daily plannerA top three and a to-do list.
Meal plannerA week of meals.
Food diaryA daily log.
Water trackerGlasses a day.
Sleep diaryBed and wake times.
Mood trackerA daily check in.
Gratitude journalThree lines a day.
Goal setting worksheetOne goal in small steps.
Affirmation cardsEight blank cards to write on.
Workout logActivity, time and notes.
Journal appMore printables
Planners, trackers, diaries and journal pages. Each is one page in A4 and US Letter.
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What the printables are
There are twenty eight free printables here: trackers, planners, logs and worksheets. Each is a single page in A4 and US Letter, made to be printed at home and filled in with a pen. There is no app to charge and nothing to log in to. Open one for a preview, enter your email, and the PDF is ready to download.
Paper is a fair choice. It is easy to start, it does not send notifications, and some people keep a habit longer when it sits on the fridge. An app adds reminders, streak counting and charts. You can use both.
How to choose a printable
- Build a habit: the habit tracker printable has eight habit rows and a box for each day of the month.
- Plan the week: the weekly planner has a box for each day and a space for your top three, and the daily planner has a top three list, a to-do list and an hourly schedule from 6 am to 5 pm.
- Eat well: the meal planner is a weekly grid for breakfast, lunch, dinner and snacks, and the food diary has columns for time, meal, what you ate and how much.
- Drink and sleep: the water tracker is a monthly page with a circle for each glass, and the sleep diary is a week to note bedtime, when you fell asleep, when you woke and how you felt.
- Feel steadier: the mood tracker is a monthly page, the gratitude journal has three lines for each day of the week, and the affirmation cards are eight blank cards with dotted cut lines.
- Set a goal or move: the goal setting worksheet has one goal, why it matters and three small steps, and the workout log has columns for activity, time, sets and reps and how it felt.
How to make a printable work
Put it where you will see it, and tie it to something you already do, so the cue is built in: the tracker by the kettle, the sleep diary by the bed. Start with one page, not five. A habit tracker works best with one small habit marked each day and reviewed once a week, and starting with one to three habits is plenty.
Print at actual size, in A4 or US Letter, and use the free preview to check it before you download. If you miss a day, leave the box blank and carry on: in the study behind the often quoted 66 days, missing one day did not undo progress.
Printable or app?
A printable is the right choice when you want something simple and private, or when screens are the problem. An app is better when you want reminders, streaks counted for you, charts, or to share with another person.
The Daily Journal covers the app side for free: Today for daily boxes, Home for streaks and trends, Tracking for your days side by side, and sharing with one person at a time. The habit tracker, meal planner, sleep tracker and journal pages show what each printable could become in the app, and what is built today.
Paper that matches a tool
Several printables have an app twin. This is what each twin does today, so you can choose paper, the app or both.
- Habit tracker printable and the habit tracker app: the app does a daily check in, streak and weeks in a row today, and a separate list of habits is partly built.
- Meal planner printable and the meal planner page: the printable is a weekly grid today, while building a week of meals and a list from the plan inside the app is not built.
- Sleep diary printable and the sleep tracker: the app logs bedtime and wake time and charts your average wake time today, and hours slept as a total is not built.
- Gratitude journal printable and the journal app: the app has a gratitude box on Today and is built, so you can use paper or the app.
- Affirmation cards printable and the affirmation app: the app has the Mantra card feed built, while writing your own cards in the app is not, which is where the blank printable cards help.
A week with three printables
A simple pattern is to print three pages and use them for a week. On Sunday, fill in the weekly planner with your top three for the week. Each day, tick the habit tracker box for the one small habit you chose. On Friday, look at the week and write one line about what worked.
Keep the pages together on the fridge or by the kettle so they are in sight. If you miss a day, leave the box blank and carry on. The next week, change one thing, not everything.
Go deeper
Each printable page has a preview, a short note on how to use it and the email download. The guides hub explains the reasoning behind the sheets, such as how to start a habit tracker and how to read nutrition labels, and the calculators hub fills in the numbers you might write on them.
Questions
Are the printables free?
Yes. All twenty eight printables are free. Open one, check the preview, enter your email and choose A4 or US Letter, and the PDF is ready to download straight away.
What sizes do the printables come in?
Every printable comes in A4 and US Letter, as a single page. Print at actual size, which is usually the default, so the boxes and lines stay the right size.
Do I have to give my email?
Yes, to get the PDF. We keep your email to send you the printable and to help you set up a free account. The privacy page explains what we collect and why.
Which printable should I start with?
For most people, the habit tracker, with one small habit marked each day. Add a weekly planner or a food diary once the first feels automatic. One to three habits is plenty.
Is a paper habit tracker as good as an app?
Paper works if you will use it. It has a box for each day and nothing to charge. An app adds reminders, streak counting and charts, and you can use both together.
What is on the habit tracker printable?
It has eight habit rows and a box for each day of the month. Print it, tick a box each day and review once a week to see the run build.
Can I write my own affirmations?
Yes. The affirmation cards printable is eight blank cards with dotted cut lines, so you can write your own kind, believable words and cut them out.
Is there a food diary I can print?
Yes. The food diary printable is a one page diary with columns for time, meal, what you ate and how much, with an optional kJ or kcal column.
How is a printable different from the app?
A printable is a single page you fill in by hand. The app counts streaks, shows charts, sends reminders and lets you share with someone, and it is free to start.
Are the printables medical advice?
No. They are simple tracking sheets. They do not replace a doctor, a psychologist or an accredited practising dietitian. Read the health disclaimer before relying on any number you record.
Keep going
Tools that go with this page
Each one shows an example screen, what the paid apps charge and what the Daily Journal does today.
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