Free templates

Start from a routine, then make it yours.

Copy only the habits that fit your real week. The best template is not the one with the most checkboxes—it is the one you can test, review and adjust.

Open MathosisLearn the method

Five useful starting points

Students

Exam preparation week

  • Focused study — Mon–Sat — minimum 25 min
  • Practice set — Mon/Wed/Fri — minimum 10 questions
  • Error review — Tue/Thu/Sat — minimum 1 correction
  • Weekly plan — Sunday — minimum 10 min

Review: Which mistake repeated, and what will prevent it?

Health

Beginner movement plan

  • Walk — Mon/Wed/Fri/Sun — minimum 10 min
  • Strength — Tue/Sat — minimum 1 set
  • Mobility — Mon–Fri — minimum 3 min
  • Prepare workout clothes — night before

Review: Was the time, intensity or location the main obstacle?

Focus

Digital wellbeing reset

  • No phone for first 20 min — daily
  • Notifications off during focus — Mon–Fri
  • One screen-free meal — daily
  • Phone outside bedroom — Sun–Thu

Review: Which app or moment triggered automatic use?

Skills

Coding practice system

  • Build one small feature — Mon/Wed/Fri
  • Debugging notes — after each session
  • Concept recall — Tue/Thu — minimum 10 min
  • Weekly project demo — Saturday

Review: Did you produce something, or only consume tutorials?

Daily rhythm

Calmer morning

  • Drink water after waking — daily
  • Two-minute breathing — Mon–Fri
  • Write top task — Mon–Fri
  • Prepare clothes and bag — Sun–Thu night

Review: Which preparation made the morning easier?

Recovery

Restart after a difficult week

  • One important task — Mon–Fri — minimum 10 min
  • Short walk — Tue/Thu/Sat
  • Reach out to one person — Wednesday
  • Weekly reflection — Sunday

Review: What is the smallest sustainable next step?

How to adapt a template

  1. Remove at least one item before you begin.
  2. Move habits to days that match your calendar.
  3. Define a minimum version you can recognise and record honestly.
  4. Run the plan for one week without adding more.
  5. Use your reflection to change one variable: time, place, frequency or size.
Health note: General templates are not medical advice. Choose activity appropriate for your situation and seek qualified help when needed.