Healthy Week Template
A default week: meals, training, sleep schedule, and the minimums that keep you on track.
¶ Healthy Week Template
How to use
Start with the minimums and add only what you can keep.
¶ Minimums (the “good enough” week)
- Sleep: stable wake time (±30–60m)
- Exercise: 2× strength + daily walk
- Nutrition: default breakfast + 2 repeatable dinners
- Stress: 1 daily downshift
- Social: 2 touchpoints/week
¶ A sample schedule (edit to fit)
| Day | Training | Nutrition | Sleep | Connection |
|---|---|---|---|---|
| Mon | Walk 20m | Default breakfast | Lights down reminder | Text 1 person |
| Tue | Strength | Repeatable dinner | Same wake time | |
| Wed | Easy cardio | Fiber-forward meal | Walk with friend | |
| Thu | Walk 20m | Repeatable dinner | ||
| Fri | Strength | Eat mostly at home | Social plan | |
| Sat | Outdoor activity | Meal prep | Keep wake time | Shared meal |
| Sun | Walk 20m | Grocery list | Plan week | Schedule 2 touchpoints |
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