Speak List — List Library

Ready-to-use lists, free for anyone. Use them three ways: read or print this page, copy a list into the Speak List app — where it can be read aloud with live timers and reminders — or just borrow the ideas.

To put a list in the app: tap Copy under a list → open Speak List → Quick add → paste → Create list. The first line (it starts with “>”) becomes the list's name and type. Steps with a time (like "rest 25 min") get a one-tap Remind me and pause the read-out while you cook or move. Or listen at your pace: choose Continuous with Pause time on — or write (pause 5 sec) marks — and quiet gaps follow each thought (see the listening samples below).

Health and exercise lists here are samples, not medical advice — adjust for yourself and check with your doctor or pharmacist when it matters. New lists appear now and then; seasonal ones live at the bottom. Library updated August 9, 2026 — 20 lists.

Cooking — steps you can hear

15-Minute Veggie Stir-Fry

Fast weeknight stir-fry — vegetarian, short waits.

> 15-Minute Veggie Stir-Fry (General) Wash and dry the vegetables Slice peppers, onion, and broccoli Mix a simple sauce (soy, garlic, a little sugar or honey) Heat the pan until hot Oil in the pan (30s) Cook the firm vegetables first (rest 3 min) Add softer vegetables (rest 2 min) Pour in the sauce (1 min) Toss until glossy Serve over rice or noodles

Egg & Veggie Scramble (Low-Carb Breakfast)

Quick low-carb breakfast — about 15 minutes, one skillet.

> Egg and Veggie Scramble (General) Beat the eggs in a bowl with a pinch of salt Warm butter or olive oil in a nonstick skillet over medium heat Add spinach — stir until wilted (wait 1 min) Add bell pepper — cook until softened (wait 2 min) Pour in the eggs Stir gently as they set (wait 2 min) Top with avocado slices and black pepper Serve right away

Health logs

Weekly Weight & Vitals

One row per day — fill in numbers as you take them; share the plain-text export with your doctor if you like.

> Weekly Weight and Vitals (Health Log) Monday — weight, blood pressure, heart rate Tuesday — weight, blood pressure, heart rate Wednesday — weight, blood pressure, heart rate Thursday — weight, blood pressure, heart rate Friday — weight, blood pressure, heart rate Saturday — weight, blood pressure, heart rate Sunday — weight, blood pressure, heart rate Note any dizziness, swelling, or symptoms this week Questions for your next appointment

Diabetes Daily Log

One day's log — numbers as you take them. A sample, not medical advice.

> Diabetes Daily Log (Health Log) Fasting blood sugar — morning Breakfast — what you ate Blood sugar — before lunch Lunch — what you ate Blood sugar — before dinner Dinner — what you ate Blood sugar — bedtime Walk or activity today (minutes) Note any lows, highs, or symptoms

Shopping

High-Protein Grocery Basics

Protein-forward staples for the week — adjust for your diet.

> High-Protein Grocery Basics (Shopping) Eggs (18) Greek yogurt (plain, 2 tubs) Cottage cheese Chicken breast (3 lb) Ground turkey (1 lb) Canned tuna or salmon (4) Tofu (2 blocks) Black beans (2 cans) Lentils (dry, 1 bag) Protein powder (optional) Almonds or mixed nuts String cheese or cheese sticks Edamame (frozen) Whole-grain bread or wraps Frozen berries Spinach (2 bags) Broccoli (2 heads)

Kids & family

Sports Practice Bag

Pack once, grab on the way out — adjust for your child's sport.

> Sports Practice Bag (Kids & School) Water bottle — filled Healthy snack Practice uniform or shirt Shorts or leggings Socks (extra pair) Cleats or gym shoes Shin guards or pads if needed Towel Sunscreen Hair tie or headband Small first-aid — bandages Phone charger if away long Keys and wallet for the parent

Camp Packing

Essentials for a few days away — tweak for sleepaway vs day camp.

> Camp Packing (Kids & School) Sleeping bag or bed linens if required Pillow Pajamas (2) T-shirts (4) Shorts or pants (3) Underwear (5) Socks (5) Sweatshirt or light jacket Rain jacket Swimsuit Towels (2) Toiletries — toothbrush, toothpaste, soap Sunscreen and bug spray Water bottle Flashlight or headlamp Label everything with name Any medications — in original bottles Emergency contact card

Around the house

Laundry Day, Timed

Start a load and let the timers remind you.

> Laundry Day (Tasks & Routines) Gather and sort laundry (darks and lights) Check the pockets Load the washer and add detergent Start the washer (wait 55 min) Move the load to the dryer Clean the lint screen Start the dryer (wait 60 min) Fold while it's warm Put everything away

Medication Refill Week

A little routine so you never run out. Not medical advice.

> Medication Refill Week (Tasks & Routines) Count the pills left in each bottle Note anything under a week's supply Call the pharmacy or use its app to request refills Ask about auto-refill while you're on the line Put a bell on this item for pickup day Pick up the refills Fill the weekly organizer Note the next refill date

Pantry Restock

Non-perishables and basics — a calm "fill the shelves" trip.

> Pantry Restock (Shopping) Rice or pasta (2 bags) Canned beans (4 cans) Canned tomatoes (2 cans) Chicken or vegetable broth (2 boxes) Olive oil (1 bottle) Salt and pepper Dried herbs — oregano, basil Peanut butter or almond butter Oats (1 container) Coffee or tea Paper towels Dish soap Laundry detergent Trash bags Toilet paper Batteries (AA) First-aid basics — bandages, pain reliever

New Apartment Move-In

First-week essentials so you're functional before everything is unpacked.

> New Apartment Move-In (Tasks & Routines) Toilet paper and paper towels Hand soap and dish soap Trash bags Basic cleaning supplies Bed made — sheets and pillow Shower curtain and towels Phone and internet set up Change of address — mail forwarding Know where the breaker box is Smoke detector batteries checked Grocery basics — milk, bread, eggs, coffee Take-out menus or first easy meal plan Meet a neighbor or note building exit

5-Minute Calm Routine

A short reset when you feel overwhelmed — not therapy, just a simple pause.

> 5-Minute Calm Routine (Tasks & Routines) Sit comfortably — feet on the floor Three slow breaths — in 4, out 6 Unclench jaw and drop shoulders Name 3 things you can see Name 2 things you can hear Name 1 thing you can feel One small next step — write it down Stand up slowly when ready

Movement

Desk Break Movement

About 8 minutes, no equipment — good between meetings.

> Desk Break Movement (Exercise & Fitness) Stand up — roll shoulders back (30s) Neck turns — slow, both directions (30s) Wrist circles (30s) March in place (1 min) Bodyweight squats (2×10, rest 30s) Wall push-ups (2×10, rest 30s) Standing calf raises (2×12, rest 30s) Deep breaths — in through nose, out through mouth (1 min)

Easy Cardio Week

Gentle cardio options — "zone 2" means you can still hold a conversation.

> Easy Cardio Week (Exercise & Fitness) Monday — brisk walk (30 min) Tuesday — easy bike ride (25 min) Wednesday — rest or gentle stretch (10 min) Thursday — swim or water walk (20 min) Friday — brisk walk (30 min) Saturday — longer walk or hike (45 min) Sunday — rest or easy yoga (15 min) Note how you felt each day

Barbell Basics (Sample)

A familiar beginner strength pattern — adjust weight to your level; ask a trainer if you're new to barbells.

> Barbell Basics (Exercise & Fitness) Warm-up — row or bike (5 min) Squats (5×5, rest 90s) Bench press (5×5, rest 90s) Barbell row (5×5, rest 90s) Overhead press (3×8, rest 60s) Deadlift (1×5, rest 2 min) Cool-down stretch (5 min)

Postpartum Gentle Return

A very gentle return to movement — listen to your body and your care team. Stop if anything hurts. A sample layout, not medical advice.

> Postpartum Gentle Return (Exercise & Fitness) Deep breathing — belly rises on the inhale (2 min) Pelvic floor squeeze — gentle, hold 3 seconds (5 reps) Cat-cow stretch on hands and knees (1 min) Seated march (2 min) Wall push-ups (2×8, rest 45s) Glute bridges (2×10, rest 45s) Standing hip circles — hold a counter (1 min each direction) Gentle walk around the house (5 min) Rest and drink water

Listen at your pace — quiet pauses between thoughts

Share or paste any text, then listen at your pace — Slow, Normal, Fast, or with quiet pauses. Two ready-made ways below: the easy way (Continuous + Pause time) and the custom way (pause marks + Step by step). Reading also remembers your place in each list — stop mid-way and the next Read out offers Continue or Start over.

Three Good Things

The easy way to listen: plain text, no editing. Copy it in, choose Read out → Continuous, and switch on Pause time — a quiet gap follows every line (hold the switch to pick 1–10 seconds). Add Repeat or its Sleep setting and let it play. Works with any text you paste in. Not a medical or therapy program.

> Three Good Things (General) Think of one small thing that went well today. Who made you smile recently? Picture their face. Name something your body did for you today. Remember a sound you enjoyed hearing. What did you eat today that you were glad to have? Think of one thing you are looking forward to. Someone helped you once. Thank them in your mind. Tonight, let that be enough.

Wind-Down for Sleep

The custom way: pauses written into the text — each thought followed by exactly the quiet you choose. Copy it in, then choose Read out → Step by step with Count down on and let it play; nothing is spoken during a (pause …), no chime, no alarms. The same trick works with any text — just add (pause 5 sec) after each thought, each one as long as you like. Not a medical or therapy program.

> Wind-Down for Sleep (General) Settle in and let the day be over. (pause 10 sec) Take a slow breath in, and let it out even slower. (pause 10 sec) Let your shoulders drop away from your ears. (pause 10 sec) Unclench your jaw, and let your face soften. (pause 10 sec) Whatever is unfinished can wait for tomorrow. (pause 15 sec) Think of one small thing that went well today. (pause 15 sec) Let your breathing find its own easy pace. (pause 15 sec) There is nothing more to do right now. (pause 20 sec) Good night. Sleep is the only task left. (pause 20 sec)

Seasonal

Holiday Turkey Day, Timed

The big-meal juggling act — several timers at once, each with its own name. In Speak List, every timed step gets its own named countdown.

> Turkey Day (Tasks & Routines) Take the turkey out to rest at room temperature (wait 60 min) Heat the oven to 325°F Turkey into the oven — baste when the timer rings (rest 45 min) Baste and turn the pan (rest 45 min) Start the green bean casserole (rest 30 min) Rolls into the oven (rest 18 min) Check the turkey — 165°F in the thigh Rest the turkey under foil before carving (rest 30 min) Warm the gravy Carve and serve

Storm & Power-Outage Prep

A calm check before bad weather.

> Storm Prep (Tasks & Routines) Charge phones and backup batteries Flashlights out — test the batteries Water (1 gal per person per day) Shelf-stable food for 3 days Gather medications into one bag Important phone numbers on paper Fill the gas tank or charge the car Blankets where you can find them in the dark Check on a neighbor who might need help

The app itself also ships a built-in collection of starter templates — including grocery weeks with vegetarian and vegan options, cook-alongs with timers, and gentle chair-friendly workouts.