How to make a weekly wellness plan
A weekly plan is easier to use when it starts with your available days and time, rather than a long list of intentions. This planner creates a first draft from the activities you choose, then lets you edit each chosen day.
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Pick activities, days and time
Select at least one activity and one available day, then enter the minutes available on each selected day and choose Build my week. The starter selections are a walk, a proper break and connecting with someone on Monday, Wednesday and Friday, with 20 minutes on each chosen day. The seven-day result shows unselected days as open days.
You can change an activity or its duration in the result, remove it, or add another activity to a chosen day. If you change the selections or daily time field above the plan, choose Build my week again to create a new draft from those settings. Rebuilding replaces the edited activity rows, so download or print a version you want to keep first.
How the first draft is made
The builder rotates through the selected activities across your chosen days. It places no more than two activities on a day. It starts with the daily time limit, shares that time between the activities it adds, and gives any one activity at most 20 minutes. This means a large daily budget may still have unused time. For example, a 60-minute limit with two activities initially produces two 20-minute entries, leaving 20 minutes unassigned.
The first draft stays within the daily limit. After that, your edits are yours: adding an activity or increasing minutes can take a day over its limit. The planner flags an overrun for you to resolve; it does not silently cut your choices down.
What a three-day plan looks like
Choose “Take a walk”, “Take a proper break” and “Connect with someone”. Select Monday, Wednesday and Friday, and allow 20 minutes per chosen day. The first draft rotates through the three activities in this order:
| Day | First 10 minutes | Next 10 minutes |
|---|---|---|
| Monday | Take a walk | Take a proper break |
| Wednesday | Connect with someone | Take a walk |
| Friday | Take a proper break | Connect with someone |
Tuesday, Thursday, Saturday and Sunday stay open. The rows are suggestions, not appointments. You might move Monday’s walk to the morning in your own calendar, or replace Friday’s connection with a few lines from the journal prompts if that fits better.
Make the plan usable
Choose days you can reasonably use, even if that means just one. An open day is a deliberate choice, not a gap to fill. If an activity depends on weather or another person, keep an easier alternative in mind. If 20 minutes feels too large for a particular day, edit that row to a smaller amount; the remaining time need not be assigned.
The starter menu is only a starting point. Enter a name in Your own activity, such as “Practise guitar” or “Water the plants”, and select Add custom activity. Names can be up to 100 characters. The new activity joins your selected choices. Choose Build my week to use them; you can also type a name and build directly.
Once the week is built, each activity dropdown includes your custom names as well as the starter choices. You can change a row, add one or remove one. Custom names used in a saved plan are kept when you return and included in text downloads and printing. The planner cannot reserve a precise time of day or send a reminder, so put fixed plans in your usual calendar if timing matters.
Save the version you want to use
Building and editing the week saves it in this browser on this device. It does not sync, and browser settings or clearing browser data may remove it. Download text gives you a separate copy. Print opens the browser print dialog, which can also offer Save as PDF. If you change settings without rebuilding, finish the new build before printing or downloading.
Clear saved plan removes the browser copy after confirmation but leaves the current plan visible. The planner does not measure progress or tell you whether you have done enough. Revisit the draft as your available time changes.