One row. One day.
Circle + when you meet your habit goal, or − when you miss it. Leave unknown days blank.
A free habit calendar for future dads
13 weeks of
showing up.
Mark your daily habits. Add up each week. Learn why the routine matters, one lesson at a time.
20-page PDF · Free · No email required
One block. One week.
Keep the same eight habits in view. Total your marks and choose your next step.
A little more understanding.
Read a short lesson after every week, with links to the research behind it.
A routine you can see.
Your full calendar has seven daily rows per week, space for dates, and weekly + and − totals.
| Day | No alcohol | No cannabis | Movement | Sleep | Totals |
|---|---|---|---|---|---|
| Monday | +− | +− | +− | +− | + ____ − ____ |
| Tuesday | +− | +− | +− | +− | + ____ − ____ |
Thirteen weeks.
Thirteen things to understand.
- Start with no alcohol
- Leave weed out
- Move your body
- Cover food gaps
- Do not save sperm for weeks
- Protect your sleep
- Make room to breathe
- Show up for the fertile window
- Get smoke out of the routine
- Keep heat in check
- Feed the routine
- Review medicines and hormones
- Keep showing up
Keep the routine on your phone
A daily check-in,
wherever you are.
FirstBorn brings habit logging, reminders and a home-screen widget into one iPhone app. Follow your routine over 90 days, with no app account required.
See FirstBorn on the App StoreApp subscription required. US $39.99 for 3 months or $69.99 for 6 months. No free trial. Check your local App Store for current prices and terms.
What the totals tell you.
The calendar’s 10:1 target measures how often you met your chosen habits. It does not measure sperm or decide whether you can conceive. The trying page explains the fertile window and when to get help.
The automatic calendar keeps marks in the current browser tab. Use its local save option to keep a copy; marks are not sent to FirstBorn.