Free routine template
Self care routine that reminds you when each one is due
Ten minutes outside, one proper meal, one small thing done, rest on purpose, a message to someone, one okay moment.
- 6 routines
- 4 at a set time
- Reminders when they are due
Gentle restart
Days and times are the pack's own. Change any of them after you add it.
- Ten minutes outsideEvery day at 9:00Step out for ten minutes: the corridor, the void deck, the park. No goal beyond being outside.
- One proper mealEvery day at 12:30Sit down to one real meal: rice or noodles, some protein, something green. Takeaway counts.
- One small thing doneEvery dayPick one thing that takes under ten minutes, a dish washed, a bill paid, a shower, and do it. Tick it, and stop there if you want to.
- Rest on purposeEvery day at 15:00Twenty minutes lying down or sitting quietly, with music or nothing, not scrolling. Rest is part of the plan, not a reward for finishing it.
- Message someone you trust3 times a week"Thinking of you" or "rough day" is enough. A short, honest message is better than waiting until you have good news.
- One okay momentEvery day at 21:30Write down one moment today that was okay or better, however small. A good cup of tea counts.
About this pack
For after a hard stretch: an illness, a loss, burnout, a bad few months. Each routine is deliberately small, and a day with one of them done still counts. This is not treatment; if things feel too heavy, talk to a doctor, or call SOS on 1767 at any hour.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Gentle restart 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
Water first, the bed made, teeth and a shower, dressed properly, two minutes of stretching, today's three things.
6 routinesUp at the same time, water before coffee, ten minutes moving, one good meal, five minutes of writing, no phone in the last hour.
6 routinesFive slow minutes each morning, a grounding drill when worry spikes, one coffee, worry time, news twice a day, a body scan.
6 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.