Printable reverse journaling templates

What these templates are for

Reverse journaling starts with the life you want to be living and works backward to what you need to do today. These four printable sheets walk through the method on paper: write the goal as if it is already done, plan for what could stop you, keep a list of what you finished, and plan each week backward from the finish line. Each sheet is one page. Print one, print all four, or save them as a PDF from the print dialog.

How to use the four sheets

1. Sheet 1, the goal as done. Write the done statement in the past tense, give it a date, and describe an ordinary day in that life. Keep it specific enough to check.
2. Sheet 2, the if-then plan. Name the obstacle most likely to get in your way, then write three plans in the form "If this happens, then I will do that". Research on implementation intentions suggests plans in this form help people follow through more often than intentions alone.
3. Sheet 3, the done list. Each evening, list what you finished, however small. It catches progress that never made it onto a plan.
4. Sheet 4, the weekly backward plan. Start from the finish line and work back: this month, this week, today's 45 minute step. Tick a box for each sprint, and check the plan on Sunday.

Tips for paper

Keep sheet 1 where you will see it every day, on a desk or the fridge. Print sheet 3 in a stack of seven for the week. Redo sheet 4 every Sunday; a backward plan works best when you re-read it against what actually happened. If the same obstacle keeps showing up, add a new if-then plan for it.

For more on each step, read the reverse journaling template guide, implementation intentions, the done list and the weekly review.

Prefer your phone?

The Start From Done app follows the same steps. You write one line, the goal as done, and the app drafts the backward plan, an if-then plan and today's 45 minute step. You edit any of it. Every sprint you finish lands on your Done list.

Questions

What is a reverse journaling template?

It is a page that starts at the finish line. You write the goal as if it is already done, name what could stop you, and work backward to one step for today. These four sheets cover the goal as done, an if-then plan, a done list and a weekly backward plan.

How do I save the templates as a PDF?

Tap Print this sheet or Print all four, then choose Save as PDF as the printer in the print dialog. On iPhone, open the print preview and use Share, then Save to Files.

Are the templates free?

Yes. Print as many copies as you like, for yourself, a class or a team. No account needed.

Can I fill them in on my phone instead?

Yes. The Start From Done app has the same steps: the goal as done, the if-then plan, the backward plan, 45 minute sprints and a Done list that fills itself.