Free Printable Wellness Templates: Habit, Meal and Sleep Logs

These free printable wellness templates help you track a week of healthy habits on paper: a weekly habit tracker, a weekly meal planner, a sleep log, and a water and movement log. Press the Print button above any template to print only that sheet. Writing things down makes patterns easier to spot and share with a clinician.

Weekly Habit Tracker

Week of: ______________   Tick each day you complete the habit.

HabitMonTueWedThuFriSatSun

What helped this week:

Weekly Meal Planner

Week of: ______________   Aim for vegetables or fruit at most meals.

DayBreakfastLunchDinnerSnacks
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Shopping list:

Weekly Sleep Log

Week of: ______________   Fill in each morning. Rested score: 1 = exhausted, 5 = fully refreshed.

NightBedtimeTime to fall asleep (estimate)Times wokenWake-up timeTotal sleepCaffeine, alcohol or screens late?Rested (1 to 5)
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Notes (naps, stress, exercise, medicines):

Water and Movement Log

Week of: ______________   Daily water goal: ________   Weekly activity goal: ________ minutes

DayGlasses or bottles of water (tally)Activity typeActive minutesStrength work? (Y/N)Energy (1 to 5)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Total

These templates are for personal tracking and general information and are not medical advice.

How to use these printable templates

  1. Pick one template to start. Tracking everything at once is tiring. Choose the area you most want to improve.
  2. Press "Print this template". The sheet opens on its own in a new window, ready to print, so only that template prints. To save a PDF instead, choose "Save as PDF" in your print dialog.
  3. Fill it in at the same time each day, for example with breakfast or before bed, so it becomes routine.
  4. Review at the end of the week. Look for patterns, such as worse sleep after late caffeine, and choose one small change for next week.

Tips for each template

Weekly habit tracker

List three to five specific, small habits, such as "10-minute walk after lunch" rather than "exercise more". Not sure where to start? The Daily Wellness Habit Checker can point you to your weakest areas.

Weekly meal planner

Plan a few meals around foods you already like, then add one vegetable, fruit or whole grain to each. Our list of affordable high-fiber foods makes a handy shopping list, and the Nordic diet offers simple whole-food meal ideas. To see roughly how much energy you need, try the Daily Calorie (TDEE) Calculator.

Sleep log

Keep the log for one to two weeks before changing anything, so you can see your usual pattern. The CDC recommends 7 or more hours of sleep for adults aged 18 to 60. A completed sleep log is also useful to bring to a doctor if you have ongoing sleep problems. Use the Sleep Cycle Calculator to choose a bedtime to test.

Water and movement log

Set your daily water goal with the Daily Water Intake Calculator. For activity, the CDC guideline for adults is 150 minutes of moderate-intensity activity a week plus muscle-strengthening activity on at least 2 days, so the Total row helps you see how close you are.

Frequently asked questions

Why does the whole page print instead of one template?

The single-template print works when you use the "Print this template" button. If you print with your browser menu or keyboard shortcut, the whole page prints. If the button still prints everything, your browser may block the feature; in that case, select the pages that contain your template in the print dialog, or save as PDF and print only those pages.

Can I fill in the templates on my phone or computer?

These sheets are designed for paper. You can save any template as a PDF using the print dialog and then annotate it in a PDF app that supports writing or typing. Many people find that writing by hand helps them notice patterns and keeps the habit visible, especially if the sheet stays on the fridge or desk.

Should I share my logs with my doctor?

Yes, if you have a health concern they relate to. A sleep log, food record or activity log gives a doctor, dietitian or physical therapist real information about your daily life, which can make an appointment more productive. Bring one to two weeks of records and note anything unusual, such as illness, travel or medicine changes.

These templates are for general information and are not medical advice.

Sources

Last reviewed: October 2026.

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