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4 Simple Spreads to Jump Start your Wellness Bullet Journal Journey

by Ambassador Team 03 Dec 2023 0 Comments

Hi, Emm from @planwithemm here! You can find me on Instagram and YouTube.

Today we’re going to explore some deviously simple wellness spreads that you can easily incorporate into your bullet journal. These spreads are easy to add into the mix and super customizable to your specific goals. Whether you’re just beginning your wellness journey and are looking to build routines in your catch-all, or if you’re a seasoned pro and want to track everything from macros to sleep scores, we’ve got spreads for it all.

Let’s dive in!


  • Notebook: I used an A5 notebook, but these could be adapted to any notebook size.
  • Calliographs 
  • Stickers 
  • Your pen of choice
  • Washi Tape
  • Scissors
  • Ruler (optional)
  • Sticky Notes (optional)
  • Corner Rounder (optional)

Make sure to use my affiliate code PLANWITHEMM10 to save 10% at Archer and Olive.


monthly habit tracker spread

Personally I struggle with habit tracker pages, as I don’t look at them daily. On the other hand, a monthly spread is something I check in with at least weekly. So what better way to ensure that we’re tracking our habits than merging them with our monthly spread?

This spread starts by simply sketching out a monthly layout. I used 6 x 6 squares for each day, but this size depends on your notebook. I initially use a ruler to map out where the month begins and ends and where the daily divisions are, but usually freehand it after. Some inks can transfer to the ruler and leave errant lines across your page, so be careful!

Once the month is sketched out, I then start adding my decoration. I love to hand-letter, so adding the month and “habit tracker” was a must. You can also write in the days of the week across the top or use functional stickers. I used stickers from the Sarah Cray collaboration for all of my spreads, but most journaling kits will have a mix of fun and functional stickers for decoration. Here we also add in our habit tracking key. Each habit corresponds to a color, and then you can simply put a dot on the days that you do it. Want to get more specific? Great! Use the space next to the dot to note your exercise, water intake, or other details. The habits that you choose to track are completely up to you, but here are some ideas:

  • Exercise
  • Journaling
  • Water
  • Reading
  • Gratitude
  • Self Care
  • 8 hours of sleep

Need more space for monthly to-dos? You can turn the Key into a tip-in with a bit of scrap paper and washi. 


While we commonly think about mileage as being associated with running, it doesn’t have to be! This could be anything from walking or biking to rowing or swimming. Smart watches make tracking these distances easier, but you could also use a pedometer or your phone for this. You could also keep track of the time spent doing each activity instead. 

Mileage tracker

Here we simply mark out the axes for the days and the distance respectively, and then we’re good to go! I used calliographs to color my mileage, but you could also shade it in with pen or add x’s to cross out squares.

This spread keeps a log of your entire month of movement with just a few swipes of a calliograph. And at the end of the month, you can add it all up to find your total! 



Not into tracking your mileage? Totally fine! You can use the same spread idea to instead monitor your sleep. Sleep is an integral part of wellness, as it gives your body time to rest and recover from the day. Poor sleep can also have a huge impact on our mental health, not just our physical health, and can compound to create a sleep debt. It can take up to 4 days of regular sleep to recover from missing 1 hour of rest, so keeping tabs on this is crucial!

We start by writing the hours that we’re usually asleep between across the top. I’m generally in bed at 9 PM so that’s where my axis starts. If you’re a night owl or have a different sleep schedule, just change the numbers to match your lifestyle! Then just like in the mileage tracker, we map out the days of the month along the vertical axis. And voila, we can start adding color!

Sleep tracker

Having a smart watch helps for tracking your asleep/awake hours, but you can also just make a mental note of when you went to bed each night and woke up each morning. It’s a little less scientific, but can help you explain any funks you’re feeling. Feeling super tired because you stayed up reading Iron Flame until 2 AM the night before? (Yeah you might have some sleep debt, friend)

I’ve included a free printable of the sleep tracker for your use below.

wellness tracking pages



I love to plan and I love to eat, so meal planning is one of my absolute FAVORITE pastimes. I genuinely get excited when we plan out our meals for the week because I know I’m going to be devouring some delicious food. However one thing I haaaaaate doing is searching for recipe ideas at the last minute. Because it usually goes like this:

“What do you want to eat?” - me

“I dunno, what do you want to eat?” - my husband

NO MORE! So we’re going to create a meal planning hub where we can note our favorite recipes or any meals that we’ve been craving. Moreover we’re going to categorize them based on how much time they take, sort them into which weeks we’re eating them, and craft a detachable grocery list for each week. 

Sound like a lot? It’s actually deceptively simple, so let’s get into it!

Meal planning spread overview

We’ll start by dividing the left page into quarters, based on how long each recipe takes to make. My categories are “super easy”, “weeknight”, “weekend”, and “worth it”, but you can create your own that fit your recipes better. You could sort them by type of cuisine, which meal they’re for, or even what each member of your family likes to eat. Again I’m using a calliograph to create simple headings for each category, and then just filling in a few recipe ideas.

Flipped page of dutch door spread

Next we’re creating a dutch door to help us plan out our weekly meals. We start by cutting the right-hand page in half with scissors, and then trimming down the corners. You can do this manually or use a corner punch. The dutch door allows us to see most of our recipes at a glance and also gives us a grocery list area. Rather than writing in the grocery list on the page, I’m instead taping in a piece of scrap paper. This way, I can remove my grocery list each week for when I go to the store! You could also use sticky notes for this.

Detachable grocery list from dot grid paper

Finally under Week 1, I lettered in “b”, “l”, “d”, and “s” for breakfast, lunch, dinner, and snacks. Normally I’d also include dessert, but I ran out of room! Then I just plan what recipes correspond with what meal, and then add any ingredients we need to the grocery list. 

And just like that, we have 4 new wellness spreads in our journal! If you prefer visuals, be sure to check how I set these up here:

I hope that you found some inspiration for your wellness journey. If you recreate any of these spreads, I would love to see them! And for more wellness journal inspiration, check out some fun ways to be creative for your wellness here or 100 guided journal prompts here.

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