JeevanHealth and body
- Drink eight glasses of water
- Walk for 20 minutes
- Stretch for five minutes
- Take the stairs
- Eat a fruit or vegetable with each meal
- Take medication or vitamins on time
Fitness
- Gym or home workout
- Run 1 km
- Do ten push-ups
- Rest day done properly
- Log your workout
Focus and learning
- Study for one hour
- Read ten pages
- Practise a language for ten minutes
- Deep work block with no phone
- Plan tomorrow's top three tasks
Mind and mood
- Write one line in a journal
- Five minutes of quiet breathing
- Note one thing you are grateful for
- No phone for the first 15 minutes of the day
- Go outside for sunlight
Sleep and routine
- Wake at the same time
- In bed by a set time
- Wind down for 30 minutes
Home and money
- Make the bed
- Tidy for ten minutes
- Wash up after dinner
- Note today's spending
- Prepare tomorrow's bag
How to choose
- Pick one habit from two or three groups.
- Make each specific, with a number or time.
- Write a minimum for bad days.
- Start with just three, then add more.