A one-page goal setting sheet for one week: a box for your top three goals, six action rows with a circle to mark done, and three review questions for the end of the week. The lines are blank on purpose, because your goals are yours to name. Print it from this page (Ctrl+P or Cmd+P) and write on paper. For a day-level version that shows the week as a grid, the daily discipline tracker covers that angle.
Three boxes in order: name the goals, break them into actions, review the week. Pen required.
Top 3 goals this week
| Goal | Action | Done |
|---|---|---|
Weekly review
1. Which goals got their actions done, and which didn't?
2. What got in the way?
3. The one adjustment for next week:
What this sheet is: three goal lines, six action rows, three review questions, and blank space for a pen. The sheet holds the count; the goals, the actions and the calls stay yours.
No claims here about how motivation works. This is a place to write things down and check them off, nothing more.
One week is one sheet. A 30-day run is fourteen pages, and that is what the 30-Day Discipline Starter ships: a printable starter for one round of a 30-day challenge. It ships blank on purpose: you write the three rules, the pack keeps the count. Print it, write on paper. No app, no login, no subscription.
| # | Page | What it is |
|---|---|---|
| 1 | Title | What's in the pack and how to print it |
| 2 | How to Use | What each section is for, and the print basics |
| 3 | The 30-Day Grid | 30 boxes, one per day: date on the top line, what you did on the bottom line |
| 4 | Daily Check-In | Workout minutes, water, the three rules, no-cheat box, one-line note |
| 5-8 | Weekly Reviews | One per week for 4 weeks: quick day marks, wins, misses, the one adjustment |
| 9 | Checkpoint - Day 30 | Fill one square per day, count what stuck, make the continue-or-restart call in the decision box |
| 10 | My Three Rules | The heart of the round: three rules in your own words, what a miss means, the penalty you choose |
| 11 | Missed a Day | The restart protocol: four steps, a continue-or-restart call, and a six-row restart log |
| 12 | Before & After | Same questions on day 1 and day 30, side by side |
| 13 | Notes | A lined page for rule drafts and restart notes |
| 14 | About & License | Printing and personal-use terms |
The pack tells you nothing about what your rules should be. Rule one for you, rule two for you, rule three for you; the grid, the reviews and the checkpoint just hold you to them. If you want a framework for naming the goals before they reach the sheet, the free SMART goals worksheet works on the same paper.
Two files, same 14 pages: discipline-starter-A4.pdf for A4 paper, discipline-starter-Letter.pdf for US Letter. Print at 100% scale, double-sided, long-edge binding. Margins fit a standard hole punch. Print extra copies of the grid and the daily check-in; they fill first. Round two gets a fresh pack.
License: personal use. Print as many copies as you need for your own rounds. Don't resell or republish the files.
Instant download after checkout.