TN self care inserts: daily check-ins, mood tracking and a low day plan

TN self care inserts for the regular traveler's notebook, 110 by 210 mm, with daily check-ins, a mood tracker, an energy map, a menu of self care ideas, habit dots and soft reflection pages. There are 28 undated insert pages over 7 sheets, marked for cutting, trimming and folding, in US Letter and A4 PDF.

Print both sides, cut, fold and staple into one thin booklet. It is an instant download, and nothing is mailed to you.

How the TN self care inserts help you check in with yourself

Morning or evening, a check-in takes about two minutes. Circle a face for your mood, note your energy, sleep and water, tick what you need today and write down one kind thing for yourself. The care menus and an ideas page offer ready choices whether you have five spare minutes or a whole slow day, and a plan for low days keeps the bare minimum and the people you can call together on one page.

Monthly mood pages, habit dots, a grid for a full year of moods and weekly reviews make patterns easier to see over time. Nothing is dated, so you can begin on any day and print the check-in and reflection sheets again whenever they run out.

Who these self care inserts are for

• Anyone using a regular size traveler's notebook or leather journal cover who wants a calm self care insert inside
• People who would like a quick daily check on mood, energy, sleep and water without a heavy wellness planner
• Busy or worn out days, when a ready menu of care ideas and a low day plan help if you cannot think what would help
• Journalers who enjoy little trackers, habit dots and soft reflection every week and month

Insert size, design and printing

• Elegant, minimal look: white pages with soft blush pink details that use little ink
• Generous margins, so a home printer will not trim anything
• Each sideways US Letter (8.5 x 11 in) or A4 (210 x 297 mm) sheet holds two insert pages, with dashed lines for cutting, corner trim marks and a marked middle for folding
• Finished pages measure 4.33 by 8.25 inches (110 by 210 mm), the regular traveler's notebook format
• Undated, so it works in any year, starting on any day
• A self care themed set, separate from our general Traveler's Notebook Inserts, which cover weekly and daily planning, travel journaling and habits
• Print both sides with a short edge flip. One run of PDF pages 3 through 16 makes the full 28 page booklet: trim on the dashes, crease each sheet at its middle, tuck them inside one another and staple or sew the spine. Print PDF pages 11 and 12 again for eight more daily check-ins

Inside the TN self care set: 16 PDF pages

1. 1Cover with the contents and the insert size
2. 2Instructions for printing, cutting, folding and binding, with a table showing which PDF pages form each sheet
3. 3 and 4Cover sheet: a front cover (name, number, start and finish dates), a back cover with return if found details, My self care (what self care means to you, when you feel most yourself, your non-negotiables, signs you need a pause, what you want more and less of, and a gentle intention) and a self care menu sorted by the time you have (five minutes, fifteen minutes, an hour, a slow day, with five lines for each)
4. 5 and 6Menus and comfort sheet: a comfort list (songs, shows and films, books, food and drinks, places, scents and textures, people who fill you back up, and your comfort kit), Ideas to borrow (36 ideas in six groups, body, mind, heart, home, connection and joy, plus your own), When I feel (what helps when you are tired, worried, low, restless, lonely, overwhelmed, irritable or unmotivated) and a low day plan (signs you are running low, the bare minimum for today, what you can drop, kind words for yourself and people you can contact)
5. 7 and 8Mood and energy sheet: an energy map (what gives and what drains energy, your best time of day for focus, movement, people, creating and rest, ways to protect your energy and patterns you notice), two monthly mood pages (a line per date with five mood faces, five energy circles, sleep and a note, plus your best day and observations) and a grid for a year of moods with a six color key
6. 9 and 10Habit dots sheet: two monthly habit pages (eight habits across every date of the month) and two weekly habit pages (four weeks each, five habits, dots for Monday to Sunday)
7. 11 and 12Daily check-in sheet with eight check-ins, two per page: the date, hours slept, mood faces, energy, eight water circles, moved, outside, what you need today (rest, movement, quiet, fresh air, people, fun), one kind thing for yourself, what is on your mind, gratitude and a small win
8. 13 and 14Reflection sheet: three week in review pages (how the week felt, mood and energy, moments you are glad about, what felt heavy, how you cared for yourself across body, mind, heart, home, connection and joy, what you need next week and one gentle intention) and a month in review page (the month in three words, highlights, hard moments and what carried you through, self care that worked, what you are ready to release, what you will make room for and a thank you to yourself)
9. 15 and 16Prompts and notes sheet: lined notes, six gentle reflection prompts, Little joys (22 things that made you smile) and a letter to yourself

Files you receive

• TN Self Care Inserts, US Letter PDF (16 pages)
• TN Self Care Inserts, A4 PDF (16 pages)
• Read Me First, a brief printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know

• This is a PDF designed for printing. It has no hyperlinks, so it is not a digital planner, but most note taking apps will open it and let you write on the pages.
• You are buying a digital file. Nothing physical is shipped.
• Printed colors may look a little different from your screen.
• Personal use only. Please do not share, resell or pass the files on.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help right away.
• You do the cutting and binding yourself, and no notebook cover is included.
• These pages are a personal self care and journaling tool. They are not therapy or medical advice, cannot diagnose or treat anything and do not replace a doctor, therapist or other qualified professional. If you are having a hard time, please contact a professional or a local helpline.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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