Set your default
Choose the timing, cue and minimum version that make the routine easier to repeat.
/ FREE PRINTABLE RECOVERY TOOL
Make the habit visible.
Track cold plunges, ice baths, sauna sessions, sleep and energy for 30 days. See what fits your real life before changing the equipment, timing or routine.
Get the free tracker7 printable pagesA4 PDFInstant email delivery
/ INSIDE THE TRACKER
Useful enough to keep using.
See the whole month
Mark cold, sauna or both, then capture a simple sleep, energy and one-line pattern.
Record useful detail
Track time, practice, temperature, duration, water and before-and-after energy.
Keep what worked
Use the final reflection to remove friction and plan the next realistic month.
/ FREE 30-DAY TRACKER
Get the tracker free.
Enter your email and we will send the printable 30-day cold-plunge and sauna habit tracker immediately, followed by five short emails to help you make the routine easier to repeat.
- Seven printable pages
- Cold, heat, sleep and energy logs
- A4 instant download
/ THE METHOD
Consistency over intensity.
The tracker does not reward an extreme temperature or a perfect streak. It helps you notice the conditions behind the practice: when it happened, how long it lasted, how you felt and what made it easier to repeat.
Cold immersion and sauna heat can create serious physiological stress. Follow equipment instructions and ask a qualified healthcare professional whether these practices are suitable for you.
Read the Euphorium safety guidance/ WHEN YOU KNOW WHAT FITS