Lighter LivingCoaching · General Rees Square, CwmbranCwmbran

Habit sheet

Six habits, one page on the fridge.

The sheet our clients use, free to print. Choose the week, print it and tick a box each day you keep a habit. Start with one or two, not all six.

A coach and a woman in her fifties choosing vegetables together in a supermarket, her basket holding peppers, broccoli and oats

Use your browser's print command to print the sheet; the menus and this page's other sections are left off the printout.

Week of 2 November

Mon 2 Nov to Sun 8 Nov 2026 · Lighter Living Coaching, 01633 496 0108

HabitMon
2 Nov		Tue
3 Nov		Wed
4 Nov		Thu
5 Nov		Fri
6 Nov		Sat
7 Nov		Sun
8 Nov
Half a plate of veg
Protein at every meal
7,000 steps
Water before meals
Kitchen closed at 9pm
Seven hours in bed

Tick a box when you keep the habit that day. Missing a day is normal; missing two in a row is the thing to notice. Bring the sheet to your next session or photograph it for your check-in.

The six

What counts, and why.

Half a plate of veg

At lunch and dinner, any vegetables or salad, fresh, frozen or tinned.

The cheapest way to eat more and feel fuller on less.

Protein at every meal

A palm-sized portion: eggs, yoghurt, fish, meat, beans, lentils, tofu.

Protein keeps you full and protects muscle while you lose fat.

7,000 steps

Or your own target. Walking to the shop counts; so does pacing on the phone.

Everyday movement burns more over a week than most classes.

Water before meals

A glass before each meal and one with it.

Thirst is easy to mistake for hunger, and it slows you down.

Kitchen closed at 9pm

Or an hour before bed. Tea is fine.

Most of the snacking we see happens late in the evening.

Seven hours in bed

Lights out at the same time most nights.

Short sleep makes people hungrier the next day. It is a habit, not a luxury.

Questions about the sheet

Should I start with all six?

No. Pick one or two that feel almost too easy and keep them for two weeks before adding another. Six at once is how good intentions end by Thursday.

Can I change the habits?

Yes. Clients have their own sheet with their own habits; the six here are the ones we start most people with.

Does the sheet save anything?

No. The dates come from the server clock and the page address; nothing is stored.

Want help choosing the first habit?

Book the free thirty-minute chat and we will look at your week and pick the habit that would make the biggest difference for the least effort. No weighing and no hard sell.

Book a free chatThe energy estimate