Your free four-week worksheet
Strength &
Routine Planner.
A little space for movement, familiar meals, rest and a week you can repeat.
From Susanne Charlton. No quiz, score or purchase required.
Start with an ordinary week.
Choose one small part of your routine to organize. Use the lines below for activities you enjoy, meals you know how to make and time to pause. Keep a smaller version ready for busy days.
This is a general planning worksheet, not an individualized exercise, nutrition or treatment plan. Choose activities appropriate for you and ask a qualified professional when you need individual guidance.
Start week one →Week 01
Make room.
Notice your starting point.
Write down the movement you enjoy, three familiar meals and a time to rest. Choose one small part of your week to organize. Ask a qualified professional about activities or food needs that are specific to you.
Week 02
Find your rhythm.
Give your plan a place.
Put your chosen activities on the calendar. Make a short food list before shopping. Leave space between commitments. Keep the plan realistic enough for an ordinary week.
Week 03
Make it easier.
Plan for the busy days.
Write a smaller version of one planned activity. Keep an easy meal option on your list. Notice which parts of the routine need fewer steps or more support.
Week 04
Keep what fits.
Reflect, then repeat.
Look back at what you could repeat. Keep one thing, simplify one thing, and write one question to ask. There is no need to make every week harder.
Keep what fits.
At the end of each week, keep one useful habit, simplify one thing and write down your next question. You can print a fresh copy whenever you need it.
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