PAPERLAKERSTUDIO the 75DAY GLOW UP planner A BEAUTIFUL 75-DAY JOURNEY FITNESS • WELLNESS • SELF-GROWTH Set intentions. Find your rhythm. Show up for yourself. THIS BEAUTIFUL PLANNER BELONGS TO MY START DATE SHE IS BECOMING HER OWN INSPIRATION

P A P E R L A K E R S T U D I O WELCOME, BEAUTIFUL YOUR 75-DAY JOURNEY STARTS HERE Start where you are. Grow as you go. 02 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO 01 Choose your challenge Read page 3 and select Hard, Soft or Custom. 02 Understand your rules Review the guide for your selected path (pages 4–6). 03 Set your intention Fill in your goal and your personal WHY (page 7). 04 Prepare your start Write dates, choose supplies and plan your first week. 05 Print your daily sheets Print ONE matching daily checklist, page 10, 11 or 12, per day. 06 Check in each evening Mark completed tasks honestly; use page 13 if useful. 07 Reflect each week Reprint pages 14–15 each week, and use the logs as needed. 08 Celebrate your journey Complete the progress and reflection pages at the end. PRINTING: Choose your PDF size • Print at 100% / Actual Size • Portrait • Reprint reusable sheets. Use the chosen program consistently; do not combine its mandatory rules with optional self-care.

P A P E R L A K E R S T U D I O CHOOSE YOUR PATH PICK ONE CHALLENGE BEFORE YOU BEGIN Your journey. Your commitment. 03 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO 01 / 75 HARD REFERENCE I choose this challenge Structured challenge with defined daily requirements and a restart rule. Daily checklist: page 10 • Full rules: page 4 02 / 75 SOFT WELLNESS I choose this challenge Flexible self-care and wellness goals you can adjust to your needs. Daily checklist: page 11 • Setup: page 5 03 / CUSTOM GLOW UP I choose this challenge Build your own 75-day routine, habits, rest days and completion rules. Daily checklist: page 12 • Builder: page 6 MY CHOSEN PATH START DATE TARGET DAY 75

P A P E R L A K E R S T U D I O 75 HARD REFERENCE ORIGINAL CHALLENGE REQUIREMENTS Commitment is built one day at a time. 04 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO 01 TWO WORKOUTS Complete two separate 45-minute workouts daily. At least one must be outdoors. 02 NUTRITION Follow your chosen diet. No alcohol and no cheat meals under the original rules. 03 HYDRATION Drink one US gallon of water each day under the original rules. 04 READING Read 10 pages of a nonfiction personal-development book daily; audiobooks do not count. 05 PHOTO Take a daily progress photograph. THE RESTART RULE If a required task is missed, the original challenge restarts from Day 1. This independent printable is not affiliated with or endorsed by the program creator. Important: Demanding activity and hydration targets are not appropriate for everyone. Seek individual guidance.

P A P E R L A K E R S T U D I O 75 SOFT WELLNESS YOUR FLEXIBLE AND KINDER ROUTINE Strength can be gentle, too. 05 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO A SUGGESTED PROGRAM, NOT ONE UNIVERSAL RULE SET 75 Soft has varied interpretations. Choose realistic goals and write your own targets below. MOVEMENT What type and amount of movement suits me? NOURISHMENT My balanced eating intention WATER My personal daily hydration target and unit READING My reading or learning goal REST & RECOVERY My approach to rest and recovery Your body, health, schedule and recovery needs matter. Adjust responsibly.

P A P E R L A K E R S T U D I O MAKE IT YOURS CUSTOM 75-DAY CHALLENGE BUILDER Make your goals fit your life. 06 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO MY HABIT 1 DAILY ACTION / MEASURABLE TARGET MY HABIT 2 DAILY ACTION / MEASURABLE TARGET MY HABIT 3 DAILY ACTION / MEASURABLE TARGET MY HABIT 4 DAILY ACTION / MEASURABLE TARGET MY HABIT 5 DAILY ACTION / MEASURABLE TARGET REST & MISSED DAYS MY REWARD

P A P E R L A K E R S T U D I O MY WHY & MY GOALS MAKE YOUR INTENTION PERSONAL Remember why you started. 07 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO MY MAIN GOAL What would meaningful progress look like? WHY THIS MATTERS What is your deeper reason? HOW I WANT TO FEEL Describe the feeling, not just the result. MY TOP 3 PRIORITIES Choose what matters most. POSSIBLE OBSTACLES What might get in the way? MY SOLUTIONS What can I do when it gets hard? MY REWARD FOR STAYING COMMITTED

P A P E R L A K E R S T U D I O THE 75-DAY TRACKER A SMALL STEP, EVERY SINGLE DAY One checked circle is one promise kept. 08 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO CHALLENGE START DATE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 MARK YOUR DAILY PROGRESS Shade completed days • Circle a restarted day if applicable • Keep going.

P A P E R L A K E R S T U D I O CELEBRATE MILESTONES NOTICE THE WINS ALONG THE WAY Celebrate the effort, not just the finish. 09 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DAY 15 • MY MILESTONE DATE A WIN I AM PROUD OF I celebrated this milestone DAY 30 • MY MILESTONE DATE A WIN I AM PROUD OF I celebrated this milestone DAY 45 • MY MILESTONE DATE A WIN I AM PROUD OF I celebrated this milestone DAY 60 • MY MILESTONE DATE A WIN I AM PROUD OF I celebrated this milestone DAY 75 • MY MILESTONE DATE A WIN I AM PROUD OF I celebrated this milestone MY REWARD / CELEBRATION:

P A P E R L A K E R S T U D I O 75 HARD DAILY CHECKLIST ORIGINAL REQUIREMENTS, SEPARATELY TRACKED Show up for yourself today. 10 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DAY NUMBER DATE TODAY’S COMMITMENTS Workout 1 completed: 45 minutes Workout 2 completed: 45 minutes At least one workout was outdoors Followed my chosen diet No alcohol or cheat meals Drank one US gallon of water Read 10 pages of qualifying nonfiction Took my daily progress photo HOW I FEEL ENERGY LOW HIGH GRATITUDE / TODAY’S WIN Under the original rules, missing a required task means restarting from Day 1.

P A P E R L A K E R S T U D I O 75 SOFT DAILY CHECKLIST A GENTLE, CUSTOMIZABLE DAILY CHECK-IN Progress without punishment. 11 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DAY NUMBER DATE TODAY’S COMMITMENTS Movement goal completed Personal hydration goal met Nourishing food choices Reading / learning goal completed Rest or recovery intention Self-care practice completed HOW I FEEL ENERGY LOW HIGH GRATITUDE / TODAY’S WIN

P A P E R L A K E R S T U D I O MY DAILY GLOW UP YOUR PERSONAL HABITS, YOUR RULES Your pace still moves you forward. 12 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DAY NUMBER DATE TODAY’S COMMITMENTS Habit 1: __________________________ Habit 2: __________________________ Habit 3: __________________________ Habit 4: __________________________ Habit 5: __________________________ Habit 6: __________________________ HOW I FEEL ENERGY LOW HIGH GRATITUDE / TODAY’S WIN

P A P E R L A K E R S T U D I O DAILY RESET RITUAL BEGIN WITH INTENTION, END WITH CARE Begin with intention. End with gratitude. 13 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO GOOD MORNING TODAY, I CHOOSE TO FEEL MY TOP THREE PRIORITIES I made space for a meaningful morning GOOD EVENING A WIN I NOTICED SOMETHING I LEARNED ONE THING I AM GRATEFUL FOR

P A P E R L A K E R S T U D I O MY WEEKLY GAME PLAN PREPARE YOUR WEEK WITH PURPOSE A little planning creates room to grow. 14 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO WEEK / DATE RANGE DAY MOVEMENT / MAIN PLAN PRIORITY MON TUE WED THU FRI SAT SUN WEEKLY PREPARATION MEAL PREP PLAN READING PLAN RECOVERY / FLEXIBILITY PLAN

P A P E R L A K E R S T U D I O WEEKLY REFLECTION PAUSE, LEARN AND KEEP GROWING Reflect, reset, rise again. 15 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO WHAT WENT WELL? Celebrate your wins. WHAT CHALLENGED ME? Be honest and kind. WHAT DID I LEARN? Small insights matter. WHAT CAN I IMPROVE? Choose one adjustment. MY PROUDEST MOMENT Notice the effort. MY NEXT-WEEK FOCUS Give yourself a clear direction.

P A P E R L A K E R S T U D I O HABIT TRACKER BUILD YOUR DAILY RHYTHM Little habits create lasting change. 16 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO PERIOD / MONTH DAYS 1–16 / EIGHT HABITS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 HABIT 1 HABIT 2 HABIT 3 HABIT 4 HABIT 5 HABIT 6 HABIT 7 HABIT 8 DAYS 17–31 / EIGHT HABITS 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 7 8 Write your habit names next to each row. Use the matching row across both grids.

P A P E R L A K E R S T U D I O WORKOUT LOG RECORD YOUR EFFORT, NOT JUST THE RESULT Strong looks different on everyone. 17 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DATE WORKOUT TYPE EXERCISE SETS REPS WEIGHT NOTES SESSION DETAILS DURATION / CARDIO INTENSITY (1–5) RECOVERY / HOW I FELT

P A P E R L A K E R S T U D I O HYDRATION TRACKER A SIMPLE DAILY HYDRATION CHECK-IN Care for yourself, one sip at a time. 18 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DATE MY TARGET + UNIT MY WATER CHECK-IN 1 2 3 4 5 6 7 8 9 10 11 12 Each circle = _______ (mL / oz / cup / other) REFLECT & RESET AMOUNT I ACTUALLY DRANK WHAT HELPED ME STAY HYDRATED? Original 75 Hard references one US gallon daily. Set personal targets appropriate to you.

P A P E R L A K E R S T U D I O WEEKLY MEAL PLANNER MORE PREPARATION, LESS DAILY GUESSWORK Nourish your energy. 19 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO WEEK BEGINNING DAY BREAKFAST LUNCH DINNER SNACKS MON TUE WED THU FRI SAT SUN MY SIMPLE PREP FOCUS

P A P E R L A K E R S T U D I O GROCERY & PREP LIST MAKE THE WEEK EASIER Prepare today, simplify tomorrow. 20 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO FRESH PRODUCE PROTEIN & ALTERNATIVES GRAINS & PANTRY DAIRY & ALTERNATIVES SNACKS & EXTRAS MEAL PREP TO-DO

P A P E R L A K E R S T U D I O READING & LEARNING KEEP A RECORD OF WHAT INSPIRED YOU Grow your mind every day. 21 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO MY READING INTENTION DATE BOOK / SOURCE PAGES ONE TAKEAWAY MY FAVORITE INSIGHT

P A P E R L A K E R S T U D I O MOOD & ENERGY CHECK IN WITH HOW YOU REALLY FEEL Every feeling deserves kindness. 22 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO MONTH / PERIOD MY 31-DAY CHECK-IN 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MOOD KEY: 1 very low • 2 low • 3 neutral • 4 good • 5 great PATTERNS I NOTICED / NOTES

P A P E R L A K E R S T U D I O SELF-CARE & REST GIVE YOURSELF SPACE TO RECOVER Rest is part of growth. 23 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO SLEEP RECOVERY MOVEMENT CONNECTION MINDFULNESS PERSONAL TIME NOURISHMENT WHAT I NEED MORE OF THIS WEEK

P A P E R L A K E R S T U D I O PROGRESS PHOTO JOURNAL DAY 1 / DAY 25 / DAY 50 / DAY 75 Notice your strength beyond appearances. 24 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO DAY 1 FRONT SIDE BACK DAY 25 FRONT SIDE BACK DAY 50 FRONT SIDE BACK DAY 75 FRONT SIDE BACK A CHANGE I APPRECIATE BEYOND APPEARANCE

P A P E R L A K E R S T U D I O MY 75-DAY REFLECTION HONOR THE WORK YOU HAVE DONE Look how far you have come. 25 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO MY PROUDEST MOMENT WHAT CHANGED FOR ME? WHAT I LEARNED MY FAVORITE HABIT A DIFFICULT MOMENT HOW I SUPPORTED MYSELF MY NEXT 30-DAY PROMISE

P A P E R L A K E R S T U D I O A CELEBRATION OF YOU PERSONAL 75-DAY COMPLETION RECORD She believed in her growth and kept going. 26 / 26A LITTLE PROGRESS, EVERY DAY • PAPERLAKERSTUDIO C E R T I F I C A T E of personal growth This celebrates NAME for completing their personal 75-day journey CHALLENGE SELECTED COMPLETION DATE A PERSONAL ACHIEVEMENT WORTH CELEBRATING Personal reflection certificate • Not an official challenge credential