worksheet

Recurring goal review

Use the same gentle promise check-in each month. Compare with curiosity, not judgement; completion is information, not a grade or proof of future health.

Use it thoughtfully

Begin with the previous promise

In Month 1, use this space for what mattered before you opened the book. Later, copy the kind promise from your previous monthly check-in.

Four valid decisions

Keep, shrink, change and stop are all valid. The right decision fits what you learned now.

Your worksheet

A compassionate 7-, 30-, 90- or 180-day review with a reader-chosen next step.

Save is optional and writes only to this browser's local storage. Nothing is submitted to Healthspan. On a shared device, another visitor could choose to load that copy.

Review window

My previous promise (or what mattered before Month 1)

What actually happened—including circumstances, support and barriers?

What helped?

What got in the way or changed?

My decision

Five-pillar pulse · Sleep

Five-pillar pulse · Movement

Five-pillar pulse · Food

Five-pillar pulse · Mind & connection

Five-pillar pulse · Stress & recovery

My next kind promise

Its easier backup

Carry the next kind promise and its easier backup into the next monthly check-in.

Nothing has been saved by this page.

Boundaries and sources

This tool does not

Completion and consistency are observations, not health grades or proof of future benefit.

Evidence links

Content owner: Healthspan content and clinical governance · Reviewed: 2026-07-13 · Next review due: 2027-07-13

The behaviour change wheel: a new method for characterising and designing behaviour change interventionsImplementation Science · reviewed 2026-07-13
Implementation intentions and goal achievement: a meta-analysisAdvances in Experimental Social Psychology · reviewed 2026-07-13
Self-regulatory behaviour change techniques in interventions to promote healthy eating, physical activity, or weight loss: a meta-reviewHealth Psychology Review · reviewed 2026-07-13

Full evidence library