Free routine template
Calming routine that reminds you when each one is due
Five slow minutes each morning, a grounding drill when worry spikes, one coffee, worry time, news twice a day, a body scan.
- 6 routines
- 4 at a set time
- Reminders when they are due
Calmer days
Days and times are the pack's own. Change any of them after you add it.
- Five slow minutesEvery day at 7:30Sit and breathe in for four counts and out for six, for five minutes, with a calm sound if it helps. The longer out-breath is what slows things down.
- 5-4-3-2-1 groundingEvery dayName five things you can see, four you can hear, three you can touch, two you can smell, one you can taste. Do it once a day when calm, so it works when worry climbs.
- One coffee, before noonEvery day at 12:00Keep caffeine to one coffee or tea, before noon. Caffeine feels a lot like anxiety in the body.
- Fifteen minutes of worry timeEvery day at 17:30Write every worry down at a set time, each with its next small step if there is one. Worries that come up later wait for tomorrow's slot.
- News twice a dayEvery dayRead the news once in the morning and once in the evening, not in between. Turn off breaking-news alerts.
- Body scan at nightEvery day at 22:15In bed, tense and then relax each part of the body in turn, feet to face, five seconds each. Breathe out as you let go.
About this pack
For days when worry runs high. These are everyday tools, not treatment: if anxiety stops you working, sleeping or going out, see your GP or a polyclinic.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Calmer days and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
No phone for the first 30 minutes, phone-free meals, a paper book, one tech-free hour, screens off an hour before bed.
5 routinesA lie-in, a slow breakfast, a look back at the week, an hour that is just for you, food ready for Monday, an early night.
6 routinesTen minutes of making each day, a photo walk, an ideas page on Sunday, a creative hour on Saturday, one thing shared a month.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.