Page one is a self-care menu in five sections: body, mind, home, heart and fun. Each has six ideas pencilled in faintly, such as a slow walk outside, two minutes of slow breathing or fresh sheets, and two blank lines for your own. Keep the ideas as they are or write over them. A framed list on the right holds the things that always help.

Page two is a weekly self-care tracker: ten rows with a circle for every day from Monday to Sunday, the first six with faint suggestions, and two boxes underneath for how the week felt and what you'll try next week.

It suits anyone building a calmer routine. Print the menu once and keep it somewhere you'll see it, and print a fresh tracker each week.

You get two print-ready PDFs, one for A4 (210 x 297 mm) and one for US Letter (8.5 x 11 in), plus the font licence. 2 pages per file. Set in Fraunces and Mulish, in a soft plum-grey with pale peach, lilac, butter and sage tints, fine single-line botanicals and small four-point sparkles.

How to print: open the PDF and print at 100% ("Actual size"), not "Fit to page", so the sizes and spacing stay true. Choose the A4 file for A4 paper and the Letter file for US Letter. Everything sits at least 10 mm inside the page edge, so a home inkjet prints all of it. Light on ink: fine pale lines and small tints only.