Health
Checklists for doctor visits, hospital stays, fitness, and mental wellness.
Adhd
- Health
ADHD Home Organization Checklist
Home organization strategies built for the ADHD brain. Focuses on systems that are easy to maintain, reduce visual clutter, and minimize the mental load of finding things.
View checklist - Health
ADHD Medication Management Checklist
A practical checklist for managing ADHD medication safely and effectively. Covers tracking, side effects, refills, and communication with your prescriber.
View checklist - Health
ADHD Morning Routine Checklist
A step-by-step morning routine designed for people with ADHD. Breaking the morning into small, concrete tasks reduces decision fatigue and helps you leave the house on time and prepared.
View checklist - Health
ADHD Study Session Checklist
How to set up and run a productive study session when you have ADHD. Covers environment setup, focus techniques, break strategies, and wind-down so information actually sticks.
View checklist - Health
ADHD Task Management Checklist
Practical strategies for managing tasks and staying productive with ADHD. These evidence-based approaches reduce overwhelm, improve follow-through, and help you work with your brain instead of against it.
View checklist - Health
ADHD Workplace Accommodations Checklist
A guide to requesting and implementing workplace accommodations for ADHD. Covers your rights, what to ask for, how to communicate with HR, and self-management strategies at work.
View checklist
Chronic Illness
- Health
Autoimmune Flare-Up Management Checklist
What to do when an autoimmune flare-up hits. Covers immediate steps, communication with your care team, rest strategies, and what to monitor during a flare.
View checklist - Health
Chronic Illness Doctor Appointment Checklist
How to prepare for and follow up on medical appointments when you have a chronic illness. Maximizes your limited appointment time and ensures nothing important falls through the cracks.
View checklist - Health
Chronic Pain Management Checklist
A multidisciplinary daily checklist for managing chronic pain. Combines medical treatment, physical activity, sleep, mental health, and pacing strategies for better quality of life.
View checklist - Health
Fibromyalgia Daily Management Checklist
Daily habits and strategies for living well with fibromyalgia. Focuses on the key pillars: consistent sleep, gentle movement, stress reduction, pacing, and communication with your care team.
View checklist
Mental Health
- Health
Anxiety Management Checklist
A daily and in-the-moment checklist for managing anxiety. Covers grounding techniques, lifestyle habits, and long-term strategies for reducing the frequency and intensity of anxious episodes.
View checklist - Health
Burnout Recovery Checklist
A recovery plan for burnout — the state of chronic exhaustion caused by prolonged stress. Recovering from burnout requires more than a vacation; it requires systematic changes to how you live and work.
View checklist - Health
Daily Mindfulness Practice Checklist
A practical guide for building and sustaining a daily mindfulness practice. Includes formal meditation and informal practices that weave mindfulness into everyday life.
View checklist - Health
Depression Self-Care Checklist
Small, manageable actions that support mental health and help counter the symptoms of depression. Not a replacement for professional treatment — but consistent daily habits make a meaningful difference.
View checklist - Health
Grief Support Checklist
Practical and emotional support steps for navigating grief after a loss. There is no right way to grieve — this checklist offers structure when you need it, without prescribing how you should feel.
View checklist - Health
Mental Health Crisis Safety Plan Checklist
A step-by-step safety plan to use when you are experiencing a mental health crisis. Build this plan in advance with your therapist or counselor and share it with a trusted person.
View checklist - Health
Therapy Appointment Preparation Checklist
How to prepare for a therapy session so you can use every minute productively. Whether you see a therapist weekly or monthly, coming prepared helps you go deeper and get more out of the work.
View checklist
Nutrition
- Health
Anti-Inflammatory Diet Checklist
Key dietary habits to reduce chronic inflammation, which is linked to heart disease, diabetes, arthritis, and other conditions. Based on principles of the Mediterranean and whole-food dietary patterns.
View checklist - Health
Diabetes-Friendly Eating Checklist
Daily eating habits and meal planning strategies for managing blood sugar levels with type 1 or type 2 diabetes. Work with your doctor or dietitian to personalize these guidelines for your situation.
View checklist - Health
Gut Health Improvement Checklist
Evidence-based habits to support a healthy gut microbiome, improve digestion, and reduce symptoms like bloating, irregularity, and gut-related fatigue.
View checklist - Health
Healthy Grocery Shopping Checklist
A guide to building a nutritious grocery list and navigating the supermarket without impulse buys or missing key staples. Covers all major food groups with healthier default choices.
View checklist - Health
Sports Nutrition Checklist
Nutritional practices for athletes and active individuals to fuel performance, support recovery, and maintain optimal body composition.
View checklist - Health
Weekly Meal Prep Checklist
A step-by-step checklist for efficient weekly meal prep. Spending a few hours on the weekend preparing food reduces weekday stress, saves money, and helps you eat better consistently.
View checklist
Ocd
- Health
OCD Daily Coping Strategies Checklist
Everyday tools and habits to help manage OCD symptoms between therapy sessions. Focuses on reducing compulsions, tolerating uncertainty, and building a lifestyle that supports recovery.
View checklist - Health
OCD ERP Session Checklist
How to prepare for and conduct an Exposure and Response Prevention (ERP) session, the gold-standard treatment for OCD. Use this alongside work with a licensed therapist — not as a replacement.
View checklist - Health
OCD Therapy Appointment Preparation Checklist
How to prepare for a therapy appointment for OCD so you make the most of every session. Covers what to track, what to bring, and what to discuss with your therapist.
View checklist - Health
OCD Trigger Tracking Checklist
A systematic way to identify and document OCD triggers so you and your therapist can build an accurate fear hierarchy and target treatment effectively.
View checklist - Health
Supporting a Family Member with OCD Checklist
A guide for family members and caregivers supporting someone with OCD. Covers how to reduce accommodation, communicate effectively, and take care of your own wellbeing.
View checklist
Pregnancy
Preventive Care
Sleep
- Health
Insomnia Management Checklist
A structured approach to managing chronic insomnia based on Cognitive Behavioral Therapy for Insomnia (CBT-I), the most effective long-term treatment. Consult a sleep specialist for a personalized plan.
View checklist - Health
Jet Lag Recovery Checklist
How to minimize jet lag and recover quickly after crossing time zones. Covers pre-flight preparation, in-flight strategies, and what to do once you arrive.
View checklist - Health
Sleep Apnea Management Checklist
A practical management guide for people diagnosed with obstructive sleep apnea. Covers CPAP adherence, lifestyle adjustments, and follow-up care.
View checklist - Health
Sleep Hygiene Checklist
Evidence-based habits for improving sleep quality. Sleep hygiene is the foundation of good rest — consistent implementation of these practices can dramatically improve how quickly you fall asleep and how rested you feel.
View checklist
Womens Health
- Health
Breast Self-Exam Checklist
A step-by-step guide to performing a monthly breast self-exam. Regular self-exams help you learn what is normal for your body and detect changes that warrant medical attention.
View checklist - Health
First Trimester Pregnancy Checklist
What to do, schedule, and prepare in the first 12 weeks of pregnancy. Covers medical appointments, lifestyle adjustments, nutrition, and what to expect during this critical early period.
View checklist - Health
Menopause Symptom Management Checklist
Practical strategies for managing common menopause symptoms including hot flashes, sleep disruption, mood changes, and bone health. Covers lifestyle adjustments, medical options, and self-care.
View checklist - Health
PCOS Management Checklist
A comprehensive daily and lifestyle management checklist for Polycystic Ovary Syndrome (PCOS). Covers the key areas of diet, exercise, stress, sleep, and medical care that affect PCOS symptoms.
View checklist - Health
Postpartum Recovery Checklist
A recovery guide for the postpartum period (the fourth trimester). Covers physical healing, emotional health, infant feeding, and getting the support you need in the weeks after birth.
View checklist
Workout Plans
- Health
4-Week Muscle-Building Plan Checklist
A focused 4-week hypertrophy block to build muscle using progressive volume. Designed for intermediate lifters ready to commit to a structured plan with clear targets each week.
View checklist - Health
Beginner Gym Schedule Checklist
A week-by-week starter plan for anyone new to the gym. Covers the first month of training — from choosing days and learning movements to building a sustainable 3-day routine that actually sticks.
View checklist - Health
Chest & Back Day Checklist
A complete upper-body session pairing chest and back — the classic antagonist superset approach that saves time and keeps blood pumping throughout the session. Ideal for intermediate lifters training 4 days a week.
View checklist - Health
Full-Body 3-Day Workout Plan Checklist
A full-body training plan designed for 3 days per week — ideal for beginners and anyone with a busy schedule. Each session covers every major muscle group so no day is wasted.
View checklist - Health
Gym Bag Prep Checklist
Everything to pack before every gym session so you never arrive unprepared. A well-stocked gym bag removes friction and means nothing can be an excuse to skip or cut a workout short.
View checklist - Health
Home Workout Plan (No Equipment) Checklist
A structured 3-day-per-week bodyweight training plan requiring no gym or equipment. Builds real strength and fitness using push, pull, hinge, and squat patterns at home.
View checklist - Health
Leg Day Workout Checklist
A complete lower-body session covering quads, hamstrings, glutes, and calves. Structured to hit the biggest compound movements first while you're fresh, then finish with isolation work.
View checklist - Health
Progressive Overload Workout Plan Checklist
A system for consistently making your workouts harder over time — the #1 driver of muscle growth and strength. Use this checklist to apply progressive overload correctly without burning out or getting injured.
View checklist - Health
Push / Pull / Legs Split Checklist
A complete Push/Pull/Legs (PPL) weekly plan — the most popular 3- or 6-day split for building muscle efficiently. Each session targets complementary muscle groups so every muscle gets worked twice per week.
View checklist - Health
Strength Training Over 40 Checklist
A smarter approach to building and maintaining strength as you age. Lifters over 40 can continue making excellent gains — but recovery, joint health, and exercise selection matter more than ever.
View checklist - Health
Upper / Lower Training Split Checklist
A 4-day upper/lower split — one of the best structures for intermediate lifters who want to train each muscle group twice per week while managing fatigue. Alternate upper and lower days with rest in between.
View checklist - Health
Weekly Gym Routine with Sets & Reps Checklist
A ready-to-use weekly gym plan with specific sets and reps for each day. Designed for intermediate lifters following a 5-day program with dedicated upper, lower, and rest days.
View checklist