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The 31-day quiet month planner.

A month at home with less noise: seven small habits a day, one rule, and a grid to tick. Print it, stick it on the fridge, and start on the 1st of any month. January works well.

By The Quiet Month team · 23 October 2026 · Free to print and share

Photo is illustrative. Credits.

This is the rhythm of The Quiet Month, made to fit a normal month at home. Each day takes about an hour, spread out: a slow morning, a walk, a few quiet minutes and an earlier night. Nothing to buy. Nothing special to cook.

We are not doctors, and nothing here is medical advice. It is a planner, not a prescription. Take what helps and leave what doesn't.

Safety first. Please read this.

If you drink heavily or every day, or feel shaky, sweaty or very unwell when you stop, see a doctor before you stop. Stopping suddenly can be dangerous. The same goes for other drugs and some medicines.
Fasting is not for you if you have diabetes or take glucose-lowering medicine, are pregnant or breastfeeding, have had an eating disorder, are under-weight or have kidney disease. Talk to your doctor first.
Never stop prescribed medicine for this planner.
If you feel unwell, eat. And if something hurts when you exercise, stop.
In a crisis, call your local emergency number now, or find a free helpline in your country at findahelpline.com.

The seven daily habits

These are the seven columns of the grid. Tick each one you do. A day with four ticks is a good day.

Water + daylight: A glass of water, then a few minutes of daylight, before anything else.
Coffee, no phone: A slow coffee or tea, sitting down. Phone stays off for the first 30 minutes.
Move: A walk is enough. Some days add stairs, a swim or a few simple strength moves.
Simple meals: Low-carb, home-cooked food with some fruit, eaten at the table, inside your eating window if you keep one.
Sit quietly: A few minutes of meditation: breath counting, a body scan or a slow walk.
No alcohol, no smoking: The one rule. Vapes and nicotine pouches count. Prescribed medicine is always fine.
Screens off early: Screens off an hour before bed. Phone charges outside the bedroom.

A coffee-first morning

Wake at the same time every day, weekends too.
A glass of water, then open the curtains or step outside for a few minutes.
Coffee or tea, sitting down. Black coffee is fine if you keep an eating window. No phone yet.
Five quiet minutes. Count ten slow out-breaths, then start again. Lost count? Start at one.
Then the walk, before the day fills up.

A sample food day

First meal: eggs with spinach and avocado.
Second meal: a big salad with tinned fish or chicken, olive oil and a handful of nuts.
Last meal: salmon, chicken or halloumi with green vegetables, and a few berries.
Drinks: water, sparkling water, coffee and tea. No alcohol.

An eating window is optional at home. If your doctor agrees and you want to try one, start gently: for example, a 12-hour window, such as breakfast at 8 in the morning and dinner finished by 8 in the evening. Water and black coffee are fine outside it. If you feel unwell, eat. On The Quiet Month itself, Sami sets each guest's window and adjusts it to them.

The month, week by week

Days 1-7

Settle

Often the hardest week. Keep the days simple and go to bed early.

Ask yourself: What do I want this month to give me?

Days 8-14

Rhythm

The routine starts to run itself. Add a little to your walk.

Ask yourself: When do I usually reach for a drink, and what am I really after?

Days 15-21

Reflect

More time for big questions: work, people, what matters to you.

Ask yourself: What do I want more of, and less of?

Days 22-28

Plan

Choose what you keep. Try the habits on a busy day too.

Ask yourself: Which three habits am I keeping?

Days 29-31

Keep

Read your notes from day 1. Write your three habits down and put them on the fridge.

Ask yourself: What will I say when someone offers me a drink next month?

Your 31-day checklist

Print this page, or copy the grid into a notebook. Tick a box for each habit you do. Missing a box is fine. Keep going the next day.

31-day checklist: one row per day, one column per daily habit
Day	Water + daylight	Coffee, no phone	Move	Simple meals	Sit quietly	No alcohol, no smoking	Screens off early
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

Columns: Water + daylight · Coffee, no phone · Move · Simple meals · Sit quietly · No alcohol, no smoking · Screens off early.

If you slip

Don't start again from day 1. Carry on with tomorrow's row.
Skip the guilt. Write two lines: where you were, who was there, how you felt just before.
Change one small thing. Eat before you go out. Order a sparkling water first. Leave earlier.

If you keep slipping, or you find you can't stop drinking, that is useful to know. Please talk to your doctor. Asking for help is a strong move.

Want more? Read the free 7-day plan for a quiet week at home and how to plan a month off alcohol.

The Quiet Month team