Think of this as the assistant who looks after you. One kind thing a day, and a few gentle anchors: water, a break, fresh air, a page, some rest. If you were doing this for someone you loved, you would not skip it; do not skip it for yourself. Print it, or use it on your iPad. Free to keep.

Two more free planners sit alongside this one

When the week itself needs shape and not just kindness, the Life Planner: Find Your Space lays your days out with focus blocks, a lunch that stays where you put it and an evening that ends without a screen; the Teen Timetable Planner does the same job for a teenager revising around clubs and deadlines. Both are free, and both open straight in a browser.