Plan, Reflect, Track & Prioritize Your Well-Being.
A printable wellness system for mood, sleep, gratitude, self-care, habits, and reflection — 40 undated pages you actually want to sit down with.
Instant PDF · Undated · Printable + iPad/GoodNotes · 7-day refund
Foggy mornings. Restless sleep. Weeks that blur into each other.
Wellness rarely fails because we don't care — it fails because we have nowhere to put it. A quiet, printable system for mood, sleep, gratitude, and self-care turns vague intention into a practice you can actually keep.
40 pages. 12 wellness modules. One PDF.
Each module is designed to be filled in. Print it, slip it into a binder, or annotate on an iPad — every page is undated and reusable.
Dream Journal
Capture dreams in the first foggy minutes of waking — symbols, emotions, and the patterns your subconscious is repeating.
Mood Tracker
A single circle a day. Watch your emotional baseline shift across weeks, not within a single bad afternoon.
Daily Self-Care Planner
A repeatable morning-to-night template — water, movement, mindful break, one small act of care for the body and mind.
Weekly Self-Care Plan
Block out the seven days ahead — rest, social, nourishment, movement, joy — before the week blocks you.
Monthly Wellness Planner
Set the tone for the month: one focus, three habits, and the rituals that hold the whole thing together.
Gratitude Journal
Daily and reflective prompts that turn gratitude from a vague intention into a five-minute practice you actually keep.
Self-Love Challenge
A guided, multi-day prompt sequence to rebuild the relationship with yourself — one small kind act at a time.
Sleep Tracker
Bedtime, wake time, hours, quality, and the inputs (caffeine, screens, stress) that quietly decide tomorrow.
Habit & Ritual Tracker
A clean grid for the habits that compound — meditate, hydrate, journal, move, read — minus the streak-shame app vibes.
Wellness Goal Planner
Anchor each goal to a why, a checkpoint, and a small first step. The page where wellness intentions become a plan.
Self-Assessment Worksheets
A quiet inventory of mind, body, relationships, and purpose — to notice what's thriving and what needs attention.
Medication, Appointments & Notes
Medication log, appointment records, and notes / brain-dump pages — your wellness admin, finally in one place.
Every page, ready to fill in.
Dream journal, mood tracker, gratitude, sleep, self-care planners, self-assessment, and more — pre-formatted for any device or printer.
Perfect for you if...
Not for you if...
7-day refund · Instant PDF · Undated
Aayush Nitya
A longevity researcher and quantified-self practitioner who tracks his own sleep, mood, stress, and recovery alongside the training and biomarkers. This planner is the inner-side journal he wished he had alongside the body work — distilled into 40 printable pages.
Through Aayushnitya, he publishes longevity research, free health calculators, and practical guides for people optimising their healthspan from the inside out.
Sit with every page. Refund if it's not useful.
If the planner doesn't earn its $4.99 in the first week, email me and I'll refund you — no questions, no forms. You keep the PDF.
A message from the planner
Slow down. Check in. Live well.
Forty undated pages for a healthier, happier, more intentional life — starting with the next quiet ten minutes.
One-time payment · 7-day refund · Yours forever
Common questions
Can I get a refund?+
Yes — 7-day refund window. If the planner isn't useful, email me within 7 days and I'll refund you. No questions, no forms. You keep the PDF.
What does it cost?+
A one-time payment of $4.99 through Gumroad. No subscription, no upsells, yours forever.
How do I receive it?+
Instantly through Gumroad. The PDF download link is delivered to your email the moment the purchase completes.
Is it printable, digital, or both?+
Both. The 40 pages are designed to print cleanly on standard A4 or Letter, and the PDF is fully usable digitally on iPad / GoodNotes / Notability / Noteshelf / Xodo / any PDF annotation app.
Is the planner dated?+
No — it's fully undated. Every tracker, planner, and journal page is reusable. Start in January, June, or right now. Print as many copies as you like.
How is this different from the Fitness Checklist Bundle or Fitness Planner?+
The Fitness Checklist Bundle is do-this checklists for the gym, recovery, and nutrition. The Fitness Planner tracks workouts, weight, and macros. This Wellness Planner is the inner side — mood, sleep, gratitude, self-care, habits, and reflection. Many people use the fitness products to track the body and this one to track the mind.