Fitness
Sleep Tracker and Wind-Down Plan
Log your sleep for eight weeks and find out what's really keeping you up.
£2.49Buy
Real pages from the file you'll download.
Fitness
Water and Wellness Tracker
Water, steps, sleep and five-a-day on one page a week. Small habits, tracked.
£2.49
Buy now · £2.49- Emailed to you after payment (usually within a few hours)
- 13-page fillable PDF and a phone calendar file · A4
- Type into it on screen, or print at home
- One-off payment, no subscription
What's inside
- One-page weekly wellness grid (12 weeks)
- Water tracker: 8 glasses a day
- Five-a-day and movement minutes
- Monthly reflection
- Phone calendar file: 10am, 1pm and 4pm water nudges and a 9pm log reminder
Who it's for
Anyone building basic healthy habits.
Questions
When do I get it?
By email, usually within a few hours and always within 12 hours. We check your payment with Stripe and email your files; Stripe emails your receipt. If anything goes wrong, email hello@tchworks.co.uk and we'll resend.
Can I fill it in on screen?
Yes. Open it in Adobe Acrobat Reader (free), Chrome, Edge or Mac Preview and click any line or box. On a phone, Adobe Acrobat Reader works best.
Can I print it more than once?
Yes, print as many copies as you need for your own household or business. Please don't share or resell the file.
What if something's wrong with the file?
Email us and we'll fix it or refund you.
How does the phone calendar work?
Your files come with a calendar (.ics) file you can open on iPhone, Android, Google Calendar, Outlook or Mac. The reminders repeat on their own. Remove the calendar any time.
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12-Week Fitness Tracker
Twelve weeks of workouts, measurements and steps, with a beginner three-day plan built in.
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Habit Tracker
New habits last until the first messy Wednesday. This one plans for the bad days.
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