Some days perimenopause and menopause can feel like juggling a hundred things at once, and it's easy to lose track of the basics that actually make the biggest difference.

This free printable checklist brings it back to something simple. Four pillars, nutrition, sleep, exercise and mindset, with three easy questions under each one to check in with yourself daily or weekly, whatever suits your life right now.

There's no calorie counting, no rigid rules and nothing to feel guilty about if you miss a day. It's designed to be a gentle nudge rather than another thing on your to do list, a reminder that small, steady habits across all four areas are what genuinely support your body and mind through this stage of life.

Print it out and pop it on the fridge, tuck it into your journal, or save it to your phone. However you use it, it's yours to keep.