Page one is a daily wellness page. Colour one of eight water drops for each glass. Note your bedtime, when you woke and the hours slept; your movement and steps; breakfast, lunch, dinner and snacks; up to eight vitamins or supplements with tick boxes; screen-free time as half-hour circles; and how you feel on a five-circle scale, with a box at the foot for a note to yourself.

Page two is a weekly overview with Monday to Sunday across, and rows for water (eight small drops a day), sleep, movement, steps, meals (three circles), vitamins, screen-free time and how you feel, plus boxes for the week's wins and what to try next week.

Use the daily page on the days you want detail and the weekly page to see the shape of the 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.