Five quiet minutes a day for calm and gratitude
A 30-day printable journal with a 1 to 10 calm check-in, one short prompt, three good things and one affirmation each day. Weekly reflections help you spot what is actually helping.
Instant download · US Letter + A4 · coaching emails included
Also on Etsy
What you get
A 42-page printable journal, undated so you can start any day.
A 1 to 10 calm check-in, one calm prompt with writing lines, three things you are grateful for and one affirmation.
Log your numbers, notice what helped and what made things harder, and pick one small thing to try next.
4 simple breathing patterns and 3 grounding tools on one page you can keep handy.
4 weekly themes (Notice, Soften, Connect, Steady), a 30-day calm tracker and My Calm List, your reset menu for hard days.
A look inside: the breathing and grounding page, a daily page and a weekly reflection.
How it works
About five minutes a day, for 30 days.
Read page 2, pick your time of day and fill in My Calm List on page 5.
Check in, answer one prompt, write three good things and read the affirmation.
Every 7 days, log your numbers and choose one small thing to try next.
Made for you if…
- You want a five-minute daily self-care habit you can actually keep
- You would like to start a gratitude practice and are not sure where to begin
- You like simple prompts more than blank pages
- You want to notice what helps you feel more settled, week by week
- You like to print and write by hand, or write on a tablet
Coaching emails come with it
After you order, you get your download link and then 10 short check-in emails from me across your 30 days: getting started, your Calm List, missed days, each weekly reflection, harder days and how to keep one habit after Day 30.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
30-Day Calm and Gratitude Journal
$9.99- 42-page printable journal (US Letter + A4)
- 30 daily pages + 4 weekly reflections
- Breathing and grounding page + My Calm List
- 10 coaching check-in emails
Get the journal →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is this a physical product?
No. It is a digital download. Print the pages at home or at a print shop, or write on a tablet in any PDF annotation app.
Is the journal dated?
No. It is undated, so you can start any day. If you miss a day, just pick up where you left off.
How long does it take each day?
About five minutes: a quick check-in, one prompt, three good things and an affirmation.
Is this therapy?
No. It is a self-care and reflection journal. It is not therapy and is not a treatment for anxiety or any health condition. If stress or worry is affecting your daily life, please talk with your doctor or a licensed mental health professional. The last page lists where to get extra support, including the 988 Suicide & Crisis Lifeline (US).
Is it also on Etsy?
Yes, the same journal is in my Etsy shop at the same price. Buying here includes the 10 coaching check-in emails.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com