The 3-Line Tracker
Three lines a day: sleep, energy, and one word for the day. Enough to see your own pattern without turning your life into a spreadsheet.
Free printables for living with bipolar disorder
Every one of these started as a video, because a tool you can hold beats a tip you have to remember. They are free, they print on one page, and none of them asks for your email.
Most bipolar advice arrives as something to remember. That is the problem with it — the moments when you most need a technique are exactly the moments when remembering is hardest. A high does not leave much room for recall, and a low does not leave much room for anything.
So each of these is a single page you can hold. They came out of the videos on the channel, and each one exists because the method in that video needed somewhere to live once the video ended.
What you get
Each printable is one page, in plain language, in nine languages. There is no email wall, no account, and no upsell — the download link below each tool is the whole transaction.
How to use them
Pick one. Not four. The most common way these fail is starting three at once during a good week and abandoning all of them by the second bad one.
Give whichever you choose two weeks before you judge it, and keep it somewhere physical — a bedside table, the back of a door, the inside of a notebook. A tracker in a drawer is a tracker you will not fill in.
If you want to see the method behind a printable rather than just the sheet, each one links to the video and the guide it came from.
More are coming
New printables are published as their videos go out. They are announced in the newsletter, which is also where the occasional longer pack lands — but everything published here stays free and stays here.
The Cluster Tracker
Single symptoms mislead. This tracks the two or three that show up together for you — which is what a clinician can actually work with.
The Paralysis Rescue Sheet
For the days when the task is small, you know exactly what to do, and you still cannot start. One page, one way in.
The Couples' Huddle Card
Two minutes a day and the same four questions, so the check-in happens before there is something to argue about.
The Medication Map
One page holding every medicine, what each one is for, what to watch for, and when refills or labs are due. Take it to the appointment.
The 5-Minute Brain Dump
A page for getting the thoughts out of your head and onto paper, so the night stops being a negotiation with your own mind.
The Early-Warning Grid
The window of agency is before things accelerate. A 30-second nightly check and a simple relapse plan help you act while small steps still work.
If you’re in crisis or thinking about harming yourself, you’re not alone and help is available right now. In the US & Canada call or text 988. In the UK & Ireland call 116 123 (Samaritans). Elsewhere, contact your local emergency services — Get Help Now lists lines by country.
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