Here are the instructions:

Download the PDF files. The download link is just beneath the preview.

The downloaded PDFs have fields you can fill in on your computer. (The preview ones do not)

Choose which three days you will pick to do your activity and enter them in the fields or write them on your printed version.

Think of this like an advent calendar. 

1. State the 3 days you will try and stick to.
2. Tick them when you have completed it
3. Check in with your future self. Do you think your future self believes it’s realistic?

(You can try this with one or two days if three days is too hard, three historically works well if you have chosen easy actions)

You will find two versions one with Day 1 to 7 if you want to start it mid week and another version from Monday to Sunday.