More Life. Less Struggle.

Free printable toolbox

Your Free Toolbox

Small steps. Better habits. More life.

Your body has been protecting you for years. Now you can start supporting it. Pick one small habit, write it down and notice what helps. No account, no streaks, no daily ticks.

  1. 1 · Pick one habitChoose one idea from the list below, or write your own.
  2. 2 · Write it downNote the habit and the start date in the workbook.
  3. 3 · Notice what helpsJot down what makes it easier, whenever you like.

Download the free printable workbook

Choose the paper size you use at home. Both versions are the same 8-page workbook.

8.5 × 11 in

US Letter

Recommended for the USA, Canada and other countries using Letter paper.

Download US Letter PDF
210 × 297 mm

A4

Recommended for Europe, the UK, Australia and most other countries.

Download A4 PDF

Not sure? Check the paper size in your printer settings and choose the matching version.

Habit ideas

Choose one idea that fits your life right now. You can come back for another later, or never. That's fine too.

Better sleep

  • Put my phone away 30 minutes before bed.
  • Go to bed at about the same time.
  • Make my bedroom darker.
  • Cover or switch off small LED lights.

Easier nourishment

  • Add a protein source to one meal.
  • Add one vegetable to a meal.
  • Keep water within easy reach.
  • Notice which meals leave me satisfied.

Gentle movement

  • Take a 10-minute walk.
  • Take a short walk after a meal.
  • Stand up and move during long sitting.
  • Dance, garden or play a game I enjoy.

A supportive home

  • Keep fruit or vegetables where I see them.
  • Put my walking shoes by the door.
  • Keep tempting snacks out of sight.
  • Turn off notifications I don’t need.

Less pressure

  • Do a smaller version of a hard task.
  • Rest without feeling guilty.
  • Say no to one thing I don’t need to do.
  • Ask for help when I need it.

Understand your body in six short videos

Each topic has a short video and a few lines to read.

Want the deeper “why”? Read Your Body Is Protecting You. It's optional: this toolbox works on its own.