Health & Well-Being Journal™
When life gets full, healthy eating is often the first thing to slip. The Health & Well-Being Journal gives you a simple plan for eating well that fits a full life. It takes about 10 minutes a day, and you never count a calorie.
“Running a business and taking care of my mother with dementia means my schedule is unpredictable.”
“Now I see Keith’s Journal, so concise and easy to use. Perfect tool to make my life more productive.”
“I didn’t expect a journal to change how I start my day, but this one did.”
The yearly bundle
Healthy eating rarely falls apart on a big day. It slips on an ordinary Tuesday when nothing is planned. The yearly bundle gives you four journals. Each one covers 13 weeks, so together they carry you through all 52 weeks of the year. You plan each week, spend a few minutes each day, and look back at the end of each quarter. All four journals ship together, so you never run out and never have to reorder.
One planner for everything
Most planners make you choose. Either they manage your work and squeeze health into a corner, or they track your health and leave no room for your day.
This journal does both. Each Daily Schedule has an hour-by-hour timeline from 5 a.m. to 11 p.m., your top three priorities, and room for every meal. Book your meetings next to your workout. Plan lunch around your calls. Many people use it as their only planner. Others keep a work planner and use this one for their health. Either way works.
Your goal
Most diets start with a number on the scale. This journal starts with a question. What do you want most from your health, and why does it matter to you? The Most Important Goal pages help you answer it in writing. A goal that means something to you is a goal you keep coming back to.
The Current Health page records where you are starting. That includes your weight, waist size, blood pressure, LDL cholesterol, A1C (your average blood sugar), and omega-3 level. It also shows the healthy range for each one. Months from now, you will be glad you wrote them down.
Planning
Many food decisions get made at the end of a long day, when you are hungry and tired. That is a hard moment to rely on willpower. So the journal moves the decision to a calm moment.
Each week starts with a Weekly Plan. You plan breakfast, lunch, and dinner for all seven days, and when you will prep each one. You pick a time for grocery shopping. You check your calendar for dinners out and decide what you will order before you get there. You even choose what you will eat when a craving hits.
When dinner is already decided, the drive-through gets much easier to pass.
Eating guide
You will not count calories or track macros. The Nutrition section explains what a healthy diet looks like, based on recommendations from the American Heart Association and the World Cancer Research Fund.
Then Your Ideal Diet asks a few questions about the foods you enjoy and the changes you are ready to make. It ends with seven simple eating plans you can try one at a time, like eating about 3 cups of fruits and vegetables a day or skipping sugary drinks for a week. Start small or go big. You set the pace.
Time
The prompts are short and guided, so you never stare at a blank page. Plan in the morning with your coffee. Write your Daily Recap before bed. You do not have to fill in every section. Use the parts that fit your goals.
The days are already laid out. Each page says Monday, Tuesday, and so on, with a spot to write the date. Start any week of the year and turn one page at a time. If you miss a day, pick up where you left off.
“I’ve never been much of a journal person, but I really like the layout of this journal!”
Amy Eovaldi, retired accountant
Gratitude
Stress shapes how you eat. So each day asks how you will bring meaning and purpose to your day. You plan a stress-relief activity and your exercise. At night, you write down the best part of your day and how it made you feel.
Each week you record the moments you cherished, add two things to your Gratitude List, and plan time for self-care. Small habits like these help you notice what is going right.
Progress
Every week ends with a Weekly Recap. You rate your week on food, exercise, sleep, stress, relationships, and progress toward your goal. After 13 weeks, the Quarterly Recap shows what worked and what to change next. Habit trackers show you which days went to plan.
One well-known study found that new habits took about two months to feel automatic for the typical person. Some took far longer. Thirteen weeks gives a new habit room to stick.
“Writing in the Health & Well-Being Journal is the single best thing I can do to hold myself accountable to my intentions.”
Michael Chalmers, consultant
Who made it
Keith A. Herman has practiced estate planning for more than 25 years. He kept seeing that health was the missing piece in his clients’ plans. He set out to learn what the research says about eating and habit change, and he is the author of the upcoming book Eat Like an Expert.
Nina Herman is a licensed occupational therapist and certified health coach. She has spent more than 25 years helping clients with eating challenges. She designed the journal to meet people where they are, without pressure or guilt.
The offer
Four journals cost $183.96 when you buy them one at a time. The yearly bundle is $147, so you keep $36.96. Shipping is free. Order through this page and you also get a bonus guide, 7 Secrets to Eating Fewer Calories Without Feeling Hungry.
You also get a full quarter to decide. If the journal does not help you within 13 weeks, you get your money back, no questions asked. You can cancel the subscription anytime.
Choose your journal
| What you get | This journal | Wellness planners | Calorie apps |
|---|---|---|---|
| Hour-by-hour schedule for work and life | ✓ | ✓ | ✕ |
| Built around healthy eating | ✓ | Partly | ✓ |
| Seven simple eating plans to try | ✓ | ✕ | Varies |
| Weekly meal planning pages | ✓ | Partly | Varies |
| No counting calories or macros | ✓ | ✓ | ✕ |
| Gratitude and reflection every week | ✓ | ✓ | ✕ |
| No screens or notifications | ✓ | ✓ | ✕ |
“I’ve been using this journal for over a month now. The biggest change is clarity.”
“This journal is a great tool to help a person build healthy living habits.”
“I bought this because I wanted more structure in my day. What I got was better focus.”
“I didn’t realize how powerful handwriting could be until I started using this journal.”
“I was skeptical at first, but this journal surprised me.”
Four Health & Well-Being Journals, each covering 13 weeks. They ship together, so you have a full year in hand. Orders through this page also get the bonus guide.
No. The first few pages explain how it works in plain language. A short getting-started video is there if you want it. After that, the prompts are short and guided. Most days take about 10 minutes, and you can skip any section that does not fit your goals.
Yes. Each Daily Schedule has an hour-by-hour timeline from 5 a.m. to 11 p.m. and room for your top three priorities. Many people schedule meetings, meals, and workouts on the same page. You can also keep your work planner and use this one only for your health.
Each day is labeled Monday through Sunday, with a spot to write the date. That means you can start any week of the year without wasting pages.
No. Pen ink does not bleed through to the next page.
The journal is built for full schedules. Missed days are expected. Pick up where you left off. Using it three or four days a week still helps.
Most wellness planners are work planners with a health section squeezed in. This journal gives you a full daily schedule and builds health into every page. It includes a weekly meal plan for every meal, seven simple eating plans to try, and guidance drawn from the American Heart Association and the World Cancer Research Fund.
You get an email before each yearly renewal. The next set ships automatically unless you cancel. You can cancel anytime with no fees.
Writing by hand slows you down enough to think. There are no notifications pulling you somewhere else. Many readers say writing it down makes the plan feel more real.
No. The eating guide centers on eating more of the plant foods experts recommend. You choose the plan that fits the way you like to eat.
The journal is the daily practice. The upcoming book, Eat Like an Expert, explains the research behind it.
If you are not happy within 13 weeks of receiving your journals, you get a full refund, no questions asked. Shipping costs are not refundable.
Yes. It works for anyone who wants to eat healthier and feel more in control of their week.
Four journals. A full year of planning. About 40 cents a day.
Get the Yearly Bundle