Movement
Start a manageable movement habit
Touch grass. Literally.
Start with a short walk or an accessible movement break; build gradually.
10 min × 5 / weekRead guide
18 HABITS TO EXPLORE
A little care for the mortal vessel.
Explore sourced habit guides with practical first steps, planning allowances and clear limits. Find a routine that fits your circumstances.
These guides are general health information. Personal suitability varies; the planner uses your answers to show relevant options.
Movement
Make room for suitable strength activity twice a week
Upgrade the meat suit.
Find a suitable muscle-strengthening routine on two days each week.
20 min × 2 / weekRead guide
Movement
Plan supported balance activity for older adults
Improve your saving throw.
For older adults, include suitable balance activities alongside movement and strength.
5 min × 3 / weekRead guide
Movement
Add small movement breaks to long sitting periods
Break the chair enchantment.
Give a long sitting session a small movement intermission.
2 min × 10 / weekRead guide
Recovery
Protect a realistic sleep opportunity and wind-down routine
Actually use the save point.
Protect a realistic sleep opportunity and a consistent routine.
10 min × 5 / weekRead guide
Recovery
Try a gentle five-minute breathing practice
Cast a five-minute pause.
Try a comfortable breathing exercise without forcing the breath.
5 min × 7 / weekRead guide
Prevention
Take a first step toward a supported quit-smoking plan
Retire the smoke spell.
Build a quit plan with appropriate support and treatment options.
30 min setup allowanceRead guide
Nutrition
Plan a supported change to an alcohol-related routine
Nerf the drinking potion.
Try a lower-alcohol choice or an alcohol-free occasion that fits your situation.
10 min × 1 / weekRead guide
Nutrition
Add a fruit or vegetable to a familiar meal
Add something that grew.
Add a fruit or vegetable to a meal you already eat.
10 min × 3 / weekRead guide
Nutrition
Make a gradual, suitable fiber-rich food change
Feed the inner goblins.
Add a suitable fiber-rich food gradually, with enough fluid.
10 min × 2 / weekRead guide
Nutrition
Compare sodium labels on foods you already buy
Inspect the salt enchantment.
Compare the sodium on two foods you buy regularly.
5 min × 1 / weekRead guide
Prevention
Build a twice-daily toothbrushing routine
Keep the original fangs.
Brush with fluoride toothpaste for two minutes, twice a day.
2 min × 14 / weekRead guide
Prevention
Prepare shade, clothing and sunscreen for outdoor time
Equip daylight armor.
Plan shade, clothing and suitable sunscreen for outdoor time.
5 min × 3 / weekRead guide
Prevention
Prepare suitable hearing protection for loud activities
Protect the soundtrack.
Use suitable hearing protection for loud activities and lower excessive volume.
10 min setup allowanceRead guide
Prevention
Prepare for a routine blood pressure check
Read the pressure gauge.
Arrange a blood pressure check and learn what the readings mean for you.
20 min setup allowanceRead guide
Prevention
Prepare to review your adult vaccination record
Review your resistances.
Check your vaccine record with a clinician or pharmacist.
20 min setup allowanceRead guide
Prevention
Prepare a conversation about colorectal screening
Check the dungeon map.
If appropriate for you, ask whether colorectal screening is due.
15 min setup allowanceRead guide
Connection
Make time for a low-pressure social connection
Maintain your party.
Make a little time for someone whose company you value.
20 min × 1 / weekRead guide