How to transform your health and build good habits in the new year (with free templates)

Start the new year right with our easy-to-follow health and fitness guide. Explore free templates for workout plans, habit tracking, mental wellness, and nutritious meal planning to turn your resolutions into lasting routines.

A woman preparing a healthy meal.

It's early January and now that you're nearly done with the last of your Christmas treats, you might be ready to kick off the new year with meaningful health and fitness goals.

Whether you've already started, or you're still waiting for the right time; we all know that building a healthy lifestyle can be challenging. And, while it's easy to make spontaneous changes to your diet and fitness right after you make a resolution to do so; it's much harder to sustain it.

Keep reading to discover tips and free templates to help you follow through on this year's goals and turn your health and fitness aspirations into a lasting routine of good habits.

Plan your workouts and reach your fitness goals faster with a workout plan

Whether you occasionally attempt a spontaneous workout but you'd like to make exercise a habit, or you're already exercising regularly but want to build a more advanced routine, you need a workout plan.

A personalized exercise plan that reflects your goals and suits your lifestyle will make it easier to sustain and help you keep up with it long-term.

Workout plan

Workout plan template in Craft showing instructions and a customizable 'your plan' section.

With this customizable template, you can easily build a personalized workout plan that suits your needs and fitness goals.

It comes with three ready-built plans for weight loss, health improvement, and muscle building; as well as a section for your own custom one. You'll also find useful resources and practical advice to help you build a plan that works best for you — and reach your fitness goals faster.

You can easily track your progress by logging your completed sessions, and fill out a yearly progress tracker to celebrate your milestones along the way.

↗️ Take the workout plan template for a spin.

Make exercise a habit with a habit tracker

A good workout plan can help you structure your fitness routine — but it can still be challenging to keep up with it and get to where you want to be.

In his book Atomic Habits, James Clear explains that: “Success is the product of daily habits—not once-in-a-lifetime transformations.”

Making meaningful changes to your fitness is not just about sticking to your plans no matter your mood or the weather, but turning exercise into a long-lasting habit. This will help you stop dreading some of your scheduled workouts, and make them an inherent part of your daily routine — helping you sustain it longer.

Habit tracker

Habit tracker template in Craft showing rest day, workout day, and rest day.

The first step in building a fitness routine is tracking your habits over time. This template can help you get started!

It comes with a list of habits for suggested workout days. You can also easily customize it and build personalized checklists, ticking them off as you go.

Tracking your progress makes staying motivated and focused on your goals easier, helping you make meaningful and lasting changes to your health and lifestyle.

↗️ Give the habit tracker template a go.

Start a mental health journal and work toward a happier and healthier you

Building a healthy routine means taking care of not just your physical but mental health. One way to get started is with a daily journal, which according to research can help manage anxiety, reduce stress, and cope with depression.

Here is how you can do that.

Mental health journal

Mental health journal in Craft showing instructions, an overview, and a mood tracker.

If you're not sure what to write in your journal — this template can help you get started. By filling out the customizable sections, you can be sure to include meaningful details and start seeing the impact sooner.

Just copy this template into your calendar in Craft and start reflecting on your day, tracking your emotions, and discovering your triggers. This deeper understanding of your emotional landscape can help you make meaningful changes to your mental health, and find ways to cope with stress and anxiety.

↗️ Get the mental health journal template.

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Build a meditation schedule and reach your mindfulness goals

If you're looking to improve your mental health and achieve a better emotional balance — you might consider meditation. This practice can help you reduce stress and anxiety, and even impact your physical health.

To get started on building a meditation routine, the first steps to take are creating a schedule and tracking your progress over time. This can help you make your practice into a long-lasting habit and start seeing the results sooner.

Meditation schedule

Meditation schedule template in Craft showing instructions, weekly goal and the schedule sections.

With this template, you can easily build a personalized meditation schedule. Customize it to suit your plans and lifestyle, and track your progress by logging your completed sessions to stay motivated and focused on your goals.

Get started on building your own and see how you can transform your spontaneous meditation sessions into a routine, making a lasting impact on your physical and emotional well-being.

↗️ Give the mediation schedule template a try.

Take control of what you eat and save time with a healthy meal plan

Making changes to your diet may seem too challenging with a busy lifestyle. Other responsibilities take priority, and we tend to give up on our healthy eating plans.

But committing to building a healthy meal plan — and sticking to it long-term — is worth the effort. Planning your meals can help you take control of your diet, and save you plenty of time and money. This way you can focus on your other goals while staying healthy and energized.

Healthy meal plan

Healthy meal plan template in Craft.

With this template, you can easily build a meal plan that suits your health goals and lifestyle.

It comes with useful advice to help you personalize it to your needs. You can also build your own cookbook in a recipe collection section, making planning your weekly meals even easier. And, with your favorite recipes saved in smart links, you can easily access them all from one space.

↗️ Get the healthy meal plan template. 

Keep track of your eating habits and plan a better diet with a nutrition log

If you're looking to lose weight or make more data-informed decisions about your diet, you need to remember that it's about more than just counting calories.

Tracking key nutrients you consume can help you gain a deeper understanding of your eating habits. This way you can build a healthier diet that suits your body's needs, and reach your nutrition goals faster.

Nutrition log


With this template, you can easily track your daily and weekly nutrition and keep a monthly record to see your progress. Just write down your nutrients per meal and the totals will be calculated for you, giving you an overview of your intake.

You can use it to observe and better understand your eating habits or to set specific goals and track your progress over time. You can also share this template with a friend to keep each other motivated!

↗️ Give the nutrition log template a try.


Give our health & wellness templates a go and see your healthy living resolutions turn into a long-lasting routine. Get started on building a healthier lifestyle and reach your wellness goals faster.

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