Habit Starter Kit

A 30 day habit plan you can start tonight.

A printable, mobile-friendly workbook of about 20 pages: trackers, logs, a sourced red-flag card and a questions sheet. Plain language from Charles, an Atlanta ER nurse.

Get the Starter Kit, $27Try the free 5-Day Reset first

One-time price, $27. Digital workbook you use on your phone or print. Education about habits and navigating care, not medical advice.

Charles, an Atlanta ER nurseWritten by Charles T. Folsom Jr., RN
Preview of the 7-day habit tracker page Preview of the red-flag card page Cover of the Habit Starter Kit workbook
Flip through it

A workbook you will want to write in.

Check boxes work on your phone and save on that device. Or print it and use a pen. Here are seven of the pages.

Start guide4 weekly trackersSleep logsWater and caffeine logsStress check-insMovement plannerRed-flag cardQuestions sheetVisit notes30-day streakWeekly reviewSources page
Habit Starter Kit page: Cover
Cover
Habit Starter Kit page: Start here
Start here
Habit Starter Kit page: 7-day habit tracker
7-day habit tracker
Habit Starter Kit page: Sleep log
Sleep log
Habit Starter Kit page: When to call or go in
When to call or go in
Habit Starter Kit page: Questions to ask your clinician
Questions to ask your clinician
Habit Starter Kit page: 30-day streak
30-day streak
Page 1 of 7
What is inside

Everything on paper or on your phone.

Eight parts, about 20 pages. Each one is built to take a minute or two a day.

Start guide

One page. Pick three tiny habits and tie them to your day.

7-day habit tracker

Four weeks of check-the-box pages.

Sleep, water and caffeine logs

Notice your pattern. Two weeks of each.

Stress check-in

A one-minute daily check and a list of ideas to pick from.

Movement planner

Plan it, put a time on it, check it off.

When to call or go in card

Heart attack and stroke signs, Poison Help and 988, sourced to the CDC and Poison Control.

Questions for your clinician

A prepared-questions sheet and visit notes page, adapted from AHRQ.

30-day streak page

Fill in a circle a day. Missed one? Start the next.

One circle a day

Thirty days, one page.

Fill in a circle on the days you do your habits. Missed one? Start the next. Nothing resets. A streak page is for tracking, not for guilt.

Get the kit

One price. No subscription.

$27one-time

Checkout opens soon. Leave your name and email and get the link on day one. Nothing is charged by asking.

Checkout opens soon

Get the link on day one. Name and email only.

Your details go to Charles and his team only. No health details. We will email you once when checkout opens.

Who it is for

People who finished the free Reset, or just want some structure. If you want to build a few small habits and know when to get care, this is for you.

What it is not

It is not medical care. It does not diagnose anything or tell you what to do about your own symptoms. It teaches habits and how to prepare for care, and it sends you to a clinician for the rest.

Questions

Straight answers.

Is this medical advice?

No. It is education about habits and how to navigate care. It cannot diagnose anything or tell you what to do about your own symptoms. Talk to a clinician about those, and call 911 in an emergency.

What format is it?

A workbook of about 20 pages. It works on your phone, and there is a PDF you can print.

Where do the health facts come from?

The CDC, NIH (NIMH), FDA, AHRQ and Poison Control. The last page of the kit lists every source.

Will 30 days make these habits stick for good?

Not by itself, and nobody can promise that. Research on habit formation found it took about 66 days on average for a new daily behavior to become automatic, with wide differences between people, and that missing the occasional day did not derail it. The kit gets you started and gives you a place to pick back up. Source: Gardner, Lally and Wardle

When does checkout open?

Soon. Leave your email above and you will get the link the day it opens.

Education only. This is general information about habits and how to navigate care. It is not medical care, diagnosis or treatment advice for your situation, and Charles is not your clinician. If you think you are having an emergency, call 911.