Planning a flexible week
Use different start times by day and understand the planner’s visual overview.
This guide does not provide medical advice. Speak with a healthcare professional before changing your routine if you have a health condition, take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating.
The weekly planner is a sketchpad for clock times. Set a duration, then choose a start for each day. Its end time is shown beneath the field. You can leave a day blank. Apply copies one time to all seven days, after which each can be adjusted independently.
Reading the graphic
Each small vertical bar corresponds to one day. Its coloured segment begins at the selected start time. The graphic is a quick overview; the written end time below each day is the precise result. A day with no planned time has no coloured segment.
Plan with room to change
A plan is not a commitment or a measure of health. The planner does not start the timer automatically. If circumstances change, edit or clear a day. Settings save in this browser on this device.
Printable 7-day planner
If you prefer a paper record, download the free three-page weekly planner (PDF). It has a weekly overview, seven daily trackers, and notes and reflection. The printable planner is separate from the browser planner and does not sync your entries.
Further reading
National Institute on Aging: fasting diets overview
NIDDK: intermittent fasting and diabetes