A 30 day glow up planner you can tick and print

Thirty days, one small step a day. Tick each day as you finish it, add a start date if you want the calendar dates, and print it for the fridge or the inside of a notebook. It is built from the 30 day glow up checklist: one base week, a face and posture week, a journal week and a week to lock it in.

How to use it

1. Take day 1 seriously. Pick your tracks, take one plain daylight photo with no filter, and put it away until day 30.
2. Do one day, tick one day. Most days take two to five minutes. If a day goes wrong, do the smallest version of it and tick it.
3. Check in every seventh day. The review days (7, 14, 21) ask what you actually did, not how you look. Keep what happened and drop what did not.

What is in the 30 days

The planner has four tracks. Base is sleep, sunscreen, water and a walk, because the CDC advises a steady sleep schedule and 7 or more hours for adults, and the American Academy of Dermatology recommends broad-spectrum sunscreen with SPF 30 or higher. Look is a five minute face and posture block. Mind is a short journal and one clear goal. Review is a photo or a note once a week.

Thirty days is a start, not a finish line. A well-known habit study, read through the British Psychological Society's summary, found that a new daily habit took 66 days on average to feel automatic, with a wide range, and that one missed day did little harm. That is why the planner has grace built in.

One honest line: the Look days are routine, not a result. Face exercise has only small studies behind it, and no planner can change your bone structure. Stop any move that hurts, and see a professional if pain persists.

Questions

Is the glow up planner free?

Yes. It runs in your browser, needs no sign-up and sends nothing anywhere. Your ticks are kept only on your own device, and the planner still works if your browser blocks storage.

Can I print it?

Yes. Press the print button and choose a printer or Save as PDF. The print view keeps just the planner, with your ticks and dates.

What if I miss a day?

Do the next day. There is no streak and nothing to catch up on.

Will 30 days change my face?

A month can change your routine, your energy and how you carry yourself. It does not change your bone structure, and this planner makes no promise about how you will look.

Go deeper

• The 30 day glow up checklist, with the reasoning behind each week.
• Face yoga routine for beginners, the five minute block for the Look days.
• Morning journal prompts for the Mind week.