Free Wellness Journal Templates to Boost Your Mind-Body Routine

Between the constant hustle, endless screen time, and mental clutter, it’s easy to lose track of how you’re really doing physically, emotionally, and mentally.

That’s where a wellness journal comes in.

Think of it as your personal space to pause, reflect, and reset. Whether you’re looking to manage stress, build healthier habits, or just stay grounded, a wellness journal helps you reconnect with what matters most: you.

And the best part? You don’t need to start from scratch.

We’ve rounded up free wellness journal templates that take the guesswork out of daily self-care. Ready to slow down and start showing up for yourself in a meaningful way?

What Are Wellness Journal Templates?

Wellness journal templates are pre-designed formats that help you consistently track and reflect on your physical, mental, and emotional well-being. These templates can be physical or digital. They provide a guided format for organizing daily habits, monitoring progress, and encouraging intentional self-care.

By using a wellness journal template, you can:

• Log daily routines like sleep, nutrition, exercise, and hydration
• Track moods, stress levels, and emotional triggers
• Set and review personal wellness goals
• Reflect on thoughts, gratitude, and mindfulness practices
• Identify patterns that influence overall well-being

They are used by individuals seeking a consistent approach to personal growth, stress management, or lifestyle improvement, whether on paper or through the use of the best productivity apps.

What Makes a Good Wellness Journal Template?

A well-designed wellness journal template goes beyond daily checklists. It helps you build awareness, track habits, and improve your overall well-being with structure and intention. 

Some of the key components that a good wellness template has:

• Daily habit tracking: Sections for logging sleep, hydration, meals, exercise, and screen time to monitor physical health consistently
• Mood and mental check-ins: Space to record emotional states, stress levels, or triggers to build self-awareness
• Goal setting: Prompts to set and review wellness goals, such as short-term or long-term, to stay focused and motivated
• Gratitude and reflection prompts: Guided entries that encourage mindfulness, positivity, and intentional living
• Health and fitness log: Record weekly goals related to workouts, meals, and physical activity for accountability
  Progress snapshots: Weekly or monthly overviews to identify patterns and measure growth

By offering a repeatable framework, these templates support mental clarity, habit formation, emotional regulation, and help in developing self-management skills.

10 Wellness Journal Templates

Let’s be honest—building a routine can feel really overwhelming. Between work tasks, personal goals, and just keeping up with life, it’s easy to lose track or feel like you’re juggling too much.

That’s where comes in.

Wellness journal templates in provide a holistic, organized, and customizable approach to tracking well-being. By making it easy to log, reflect, and analyze different aspects of health, they empower you to make informed decisions and foster lasting positive habits.

A user discusses for personal management on the Reddit thread r/:

And remember, isn’t just for journaling—it’s the everything app for work. While wellness templates help you stay grounded, also powers your entire workflow—from task management and team collaboration to docs, dashboards, and AI-powered automation.

1. Self-Care Plan Template

The Self-Care Plan Template helps you prioritize your mental, physical, and emotional well-being in one personalized space. 

With customizable statuses, fields, and views, you can make the template truly your own and leverage it to build a morning routine or create boundaries for better work-life balance. This self-care plan template empowers you to build a self-care routine that works for your lifestyle by helping you:

• Identify the areas of life, such as mind, body, or spirit, that need the most attention
• Create healthy coping strategies and routines that support long-term well-being
• Set achievable goals using the SMART framework and break them into actionable steps
• Schedule self-care activities like exercise, reflection, quality time, or rest
• Track your habits, monitor progress, and celebrate personal milestones

2. Exercise Log Template

Stay consistent with your fitness goals using the Exercise Log Template. It’s a simple, structured way to document your workouts and track your progress over time.

From strength training to cardio or yoga, this template helps you keep every session organised and purposeful. It’s built to make logging workouts effortless and motivating, whether you’re just starting out or deep into your fitness routine. 

Here’s how it helps:

• Record detailed workout entries, including exercises, equipment used, sets, reps, duration, and weight lifted
• Track calories burned and performance trends to fine-tune your training plan
• Quickly search and review past workouts to identify patterns and celebrate progress
• Use Custom Views and fields to personalize your log based on your fitness focus

3. Personal Habit Tracker Template

Staying on track with your personal goals can be difficult without a reliable system in place. The Personal Habit Tracker Template offers a customizable, easy-to-use framework to help you monitor your habits daily and create long-lasting routines.

This template is ideal for building better habits such as improving your health, boosting productivity, or developing new skills. It turns intentions into measurable actions, giving you the structure to stay focused and accountable.

Here’s how the Personal Habit Tracker Template supports your habit-building journey:

• Track daily goals by creating tasks with Custom Statuses such as ‘Open’ and ‘Complete’ to visualize what’s pending and what’s done
• Customize habit categories using four tailored attributes—for example: Walk 10,000 Steps, Read 15 Pages, Drink 64oz of Water, or Meditate for 10 Minutes
• Access three views, including Table View, List View, and a Getting Started Guide, to manage your habits from multiple perspectives
• Use powerful organization features such as tagging, priority labels, nested subtasks, and multiple assignees for more granular control over your daily and weekly tracking

4. Meal Planning Template

Nutrition plays a major role in how we feel and function daily. Just like a planner helps you stay on top of your schedule, a reliable meal plan helps you maintain energy, reduce stress, and stay consistent with your dietary goals.

The Meal Planning Template is designed to simplify meal prep. This all-in-one solution helps you simplify every part of the meal planning process, so you can spend less time stressing and more time enjoying food that fuels you.

With this meal planning template, you can:

• Plan daily and weekly meals with drag-and-drop lists tailored to your routine
• Organize your favorite recipes into easy-to-access folders for quicker prep
• Track ingredients and grocery lists to avoid last-minute store runs or forgotten items
• Monitor calorie counts and nutritional info for more health-conscious planning

Whether you’re trying to stick to a diet, meal prep for a busy week, or run a food service operation, this template brings structure to your kitchen routine. Focus more on cooking and less on planning!

5. Personal Development Plan Template

Growth doesn’t happen overnight, but with the right structure, you can make consistent progress toward your biggest goals. A wellness planner or mental health planner can be a crucial tool here—and the Personal Development Plan Template helps you map out a clear path forward, whether your focus is fitness, career advancement, or overall wellness.

Designed to adapt to your goals, this template doubles as your own planner for organizing daily activities that support long-term wellbeing. You can set goals with intention, break them into actionable steps, and track your development over time. Visual progress indicators and completion percentages help you see exactly how far you’ve come and what’s next.

Here’s how it can help you:

• Set specific personal goals with timelines that keep you accountable
• Break larger ambitions into smaller, manageable tasks with clear deadlines
• Track progress with built-in visual tools like completion bars and custom fields
• Personalize the layout to reflect your focus areas, priorities, and routines

6. Daily Planner Template

Stephen R. Covey, in The 7 Habits of Highly Effective People, reminds us to “organize and execute around priorities.” This simple idea has a powerful impact, especially when time and energy are limited.

While most planners and apps help manage tasks and habits, few ensure that your most productive hours go toward what truly matters. That’s why the Daily Planner Template is designed as a printable wellness planner you can easily download, save, and print. Think of it as more than just a task list—it’s your own planner that brings together all the things you need to balance productivity and wellbeing.

From tracking routines to mapping wellness practices, this tool helps you discover what’s most crucial for your day and ensures nothing slips through the cracks.

Are you having trouble deciding what to tackle first? Watch this video to learn how to prioritize your tasks.👇🏼

Why you’ll love it:

• Block time for meals, workouts, and tasks to create a balanced routine
• Focus on what matters by organizing tasks by priority
• Add notes and reminders to keep track of details throughout the day
• Enjoy a clean, intuitive layout that keeps planning simple and stress-free

7. Personal Productivity Template

When your day’s filled with tasks, goals, and distractions, having a simple system to stay organized makes all the difference. The Personal Productivity Template helps you take control of your time by breaking down daily responsibilities, personal goals, and fitness routines into manageable tasks.

You can set deadlines, assign priority levels, and build a routine that keeps you moving forward. With ’s flexible features, you can customize your setup, create recurring tasks, take quick notes, and monitor your progress using visual tools that bring clarity to your day.

Why you’ll love it:

• Organize and prioritize tasks effectively to maximize your time
• Stay focused and motivated by eliminating time-wasting activities
• Streamline your workflow with a customizable system tailored to your needs

8. 75 Hard Wellness Challenge Template

The 75 Hard program is a powerful mental and physical discipline challenge that pushes you to commit to daily habits for 75 days straight. But staying consistent across multiple tasks every day can be overwhelming without a system in place. That’s where the 75 Hard Wellness Challenge Template can help you. 

It provides a ready-to-use workspace to help you plan, track, and stay accountable throughout your 75-day transformation.

This 75 hard template allows you to:

• Track core daily tasks like two workouts, drinking a gallon of water, reading 10 pages, and following a diet
• Evaluate weekly progress using built-in review sections to reflect and reset
• Monitor completion status with intuitive labels such as ‘To Do,’ ‘In Progress,’ and ‘I Did It’ to help you stay focused
• Use structured views like Challenge Summary, Table View, and Gantt Chart to get both daily snapshots and long-term visibility

9. Daily To-Do List Template

Managing daily tasks can feel overwhelming without the right system. The Daily To-Do List Template gives you a clear, organized space to manage everything from work assignments to personal goals so you can stop stressing and start checking things off.

This template is built to bring structure to your day without making it complicated. You can break down big goals into manageable action items, assign due dates, color-code priorities, and set reminders to stay on track. Whether you’re planning your workday, organizing errands, or scheduling workouts, this to-do list adapts to your routine.

This to-do list template can help you:.

• Easily mark tasks as complete for a satisfying sense of progress
• Assign dates to ensure tasks get done on time
• Include extra details, links, or subtasks for better context
• Use the built-in space to reflect on what you achieved each day

10. Yearly Goals Template

Planning your fitness journey for the entire year might sound overwhelming, but with the Yearly Goals Template, it becomes focused, flexible, and doable.

This customizable template offers a clean, centralized hub to map out your big-picture fitness goals—whether you’re training for a marathon, building strength, improving mobility, or simply staying consistent with your wellness habits.

No more juggling spreadsheets or losing track of progress across apps. With timeline views, structured sections, and easy filtering by month, goal type, or training focus, you get a clear snapshot of your entire fitness roadmap.

Why you’ll love this template:

• Break down your fitness goals by theme, like strength, cardio, flexibility, nutrition, or mental wellness
• Use color-coded labels to quickly spot your focus areas and maintain balance
• Track key metrics with fields for progress status, target dates, and weekly checkpoints
• Easily adjust timelines as your fitness level evolves without derailing your long-term plan

Enhance Your Well-Being with

Journaling your wellness journey isn’t just about writing things down—it’s about creating space to check in with yourself, build better habits, and stay accountable to your health goals.

Wellness journal templates give you that structure, whether you’re tracking moods, setting goals, or reflecting on daily habits. But the real magic happens when these routines become part of your everyday flow.

With , you can create fully customizable wellness journals, set reminders for self-care, and visualize your progress—all in one place. Whether you’re managing stress, practicing gratitude, or building a healthier lifestyle, helps turn intention into action.

Ready to take charge of your well-being? Sign up for today for free, and your mind and body will thank you.

Explore article topics