Companion planner

Self-Care & Life Planner

Built for real weeks — the ones with work, children, appointments, and not enough hours. Nothing here requires money or a free afternoon.

Daily Crown Check-In

One page a day. Fill in what applies; skip what doesn't.

Today's Priority

One thing. If only this gets done, the day counted.

What Can Wait

Name it here so it stops taking up room in your head.

My Energy Level

Empty · Low · Steady · Full — answer honestly, not aspirationally.

My Emotional Weather

Clear · Cloudy · Storming · Clearing up.

One Thing for My Body

Water, a walk, a nap, real food, an appointment.

One Thing for My Mind

Read, learn, plan, or deliberately think about nothing.

One Thing for My Peace

A limit, a silence, a conversation skipped.

One Thing for My Future

Ten minutes toward something that is only yours.

Meals / Nourishment

Breakfast · Lunch · Dinner · Water

Appointments

Times, places, who is driving.

Errands

Cap it at three.

Family Responsibilities

What must be handled, and by whom.

Work Responsibilities

Three items maximum.

Personal Time

Schedule it like it belongs to somebody important.

Gratitude

Three real things, not three impressive things.

What I'm Carrying

Write it down and let the page hold it for a while.

What I'm Releasing

Say it plainly. You can pick it up tomorrow if you must.

Tomorrow Can Wait Because…

Give yourself permission in your own handwriting.

Journal Space

No prompt. No audience. Just room.

Sunday or Monday — your choice

Weekly Crown Reset

01The week in one honest sentence
02What actually got done (count the invisible work)
03What drained me and whether it was necessary
04Three must-dos for the coming week
05One thing I am handing to someone else
06One boundary I am holding this week
07Money check: what came in, what went out, what I moved to savings
08People check: who needs me, who is feeding me, who is draining me
09One appointment or errand to finally schedule
10My rest plan — day, time, and what I will not do
11One hour for something that is only mine
12Crown Commitment for the week

Once a month, with something warm to drink

Monthly Crown Reset

01The month in review, without grading myself
02What changed in me that nobody noticed
03Goals: what moved, what stalled, what I am releasing on purpose
04Money: cushion balance, one expense to cut, one skill to build
05Body: sleep, movement, appointments made or missed
06Home: one system that would make next month easier
07Relationships: who I want more of, who gets less access
08Peace audit: what stole my attention most this month
09One dream I moved toward, even slightly
10What I will not repeat next month
11One thing to celebrate that I would normally skip past
12Crown Commitment for the month ahead

Crown Habits

A habit tracker that expects real life

Habits here are about steadiness, not appearance. Track one or two at a time. When you miss a day, adjust the habit before you abandon it.

Habit

Small enough to keep on a bad day.

Why It Matters

The real reason — not the one that sounds impressive.

Frequency

Daily · 3x a week · Weekly · Monthly

Progress

Mark the days. Missing one is not quitting.

Obstacles

What actually gets in the way — time, energy, people, mood.

Adjustment

Make it smaller before you abandon it.

Reward

Something real, and not food-as-guilt or shopping-as-repair.

Reflection

What did keeping this habit teach me about myself?

Self-care system

Ten categories. Four levels of capacity.

Five minutes, fifteen minutes, thirty minutes — and one option for the days when you have absolutely nothing left.

Mind

5 minutes

Write down every thought circling in your head
Read two pages of something that is not news
Say out loud what you are actually worried about

15 minutes

Brain-dump the whole week onto one page
Listen to one thing that teaches you something
Sit outside without your phone

30 minutes

Plan the week so tomorrow-you is not ambushed
Learn one small skill
Write freely with no purpose

When you have nothing left: Close your eyes for five minutes and let the list wait. It will still be there.

Body

5 minutes

Drink a full glass of water
Stretch your neck and shoulders
Step outside and breathe deliberately

15 minutes

Walk around the block
Shower without rushing
Make one real snack instead of skipping a meal

30 minutes

Move in a way you actually enjoy
Nap without setting a second alarm
Cook something that will feed you twice

When you have nothing left: Lie down flat on the floor for three minutes. That counts.

Heart

5 minutes

Text someone who is easy to love
Name the feeling instead of managing it
Look at a photo that reminds you who you are

15 minutes

Call the friend who never drains you
Write the letter you will not send
Let yourself cry without narrating it

30 minutes

Have the honest conversation
Journal about what you are grieving
Do something purely because it makes you feel like yourself

When you have nothing left: Say one true sentence to one safe person: I'm having a hard time.

Home

5 minutes

Clear one surface
Open a window
Start the laundry and walk away

15 minutes

Reset the kitchen
Deal with the pile you keep walking past
Change the sheets

30 minutes

Fix the one thing that annoys you daily
Sort the paperwork
Make one room feel like yours

When you have nothing left: Clear only the space you sleep in. Nothing else.

Relationships

5 minutes

Send one specific compliment
Decline one thing kindly
Answer a message honestly instead of politely

15 minutes

Check in on someone without an agenda
Ask for one concrete favor
Repair a small misunderstanding

30 minutes

Spend real time with someone who sees you
Have the conversation you have been rehearsing
Set the boundary out loud

When you have nothing left: Turn off notifications for the night. Absence is allowed.

Money

5 minutes

Check one balance
Cancel one subscription you forgot about
Write down one expense you regret and why

15 minutes

Pay a bill before it stresses you
Set up one automatic transfer
List next month's known costs

30 minutes

Build a simple plan for the month
Learn one financial concept properly
Compare one recurring cost for a better rate

When you have nothing left: Open one envelope. That is the whole task.

Work

5 minutes

Write tomorrow's three priorities
Close the laptop at a set time
Say no to one extra request

15 minutes

Clear the inbox that is stressing you
Update your list of wins
Ask one clarifying question instead of guessing

30 minutes

Prepare properly for the thing you dread
Work on the skill that raises your value
Have the conversation about workload

When you have nothing left: Do the single most important task and stop. That is a full day.

Spirit / Values

5 minutes

Sit in silence
Name your three values for this season
Give thanks in your own words

15 minutes

Read or pray or reflect, whatever that means in your tradition
Write about what you believe now that you did not before
Be still with no purpose

30 minutes

Do something generous with no audience
Spend time in nature
Reconnect with a practice you let go of

When you have nothing left: Breathe slowly, ten times. Nobody needs anything from you for that long.

Joy

5 minutes

Play one song loudly
Look at something beautiful on purpose
Laugh at something silly

15 minutes

Dance in the kitchen
Do one thing with your hands
Watch something that makes you happy, not something numbing

30 minutes

Plan an outing you'd look forward to
Return to an old hobby
Spend time with the person who makes you laugh hardest

When you have nothing left: One song. One minute. That is enough for today.

Rest

5 minutes

Sit down fully — no phone, no folding, no listening for anyone
Close your eyes
Put your feet up

15 minutes

Lie down in a quiet room
Take a real break instead of a scrolling break
Drink something warm slowly

30 minutes

Nap without guilt
Go to bed early on purpose
Take a bath or a long shower with the door locked

When you have nothing left: Cancel one thing. Sleep. Tomorrow is allowed to be smaller.

Relationship checkups

Nine honest pages, starting with you

These do not assume every relationship is healthy. Answer for the relationship you actually have, not the one you hoped for.

Me & Me

How have I been speaking to myself this month?
What promise to myself have I kept, and which one keeps slipping?
Where am I overriding my own instincts?
What do I need from myself this week?

Me & My Partner

Am I calmer or more guarded around them lately?
What have I been hinting at instead of saying directly?
Is the labor of this household actually shared?
If nothing changed for five years, could I live with that honestly?

Me & My Children

What are they learning by watching how I treat myself?
Where am I managing instead of connecting?
What conversation is overdue between us?
What do I want them to remember about this season?

Me & My Parents

Which childhood role am I still performing as an adult?
What do I need to say without expecting them to change?
Where does care for them need a limit so I can sustain it?
What am I grateful for, and what am I still working through?

Me & My Sisters

Are we close, or just familiar?
What comparison or old score is still running underneath?
What support could I offer that costs me nothing to give?
What am I no longer willing to be to them?

Me & My Friends

Who leaves me lighter, and who leaves me heavier?
Which friendship deserves more of my effort?
Where am I the only one initiating?
Who do I owe an honest, overdue apology or thank-you?

Me & My Work

Am I paid and respected in line with what I deliver?
What part of this job is quietly taking more than it gives?
What skill would change my options within a year?
What hour does work actually end in my house?

Me & My Money

What do I avoid looking at, and why?
What story about money did I inherit?
What must stay in my own name?
What is one number I want different in six months?

Me & My Future

What am I building right now, on purpose?
What would I regret never trying?
What would my life look like if I stopped waiting for permission?
What is the very next step, and when will I take it?