Daily Basics

Five small things that make most days better. A gentle place to start.

🌱 Easy start
Ongoing
5 goals in 2 groups
Wellbeing
Health

Free, no account needed. Works offline.

Body

Water
A glass on waking helps.
Target: 8 glasses
Move for 30 minutes
Walk, ride, lift, dance — anything that raises your heart rate.
Eat something green
A salad, a side of greens, a smoothie.

Mind & sleep

Read for 10 minutes
A book, not a feed.
In bed by 23:00
Screens away 30 minutes before.

Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.

Start this routine

General wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.

More wellbeing routines

Yoga Every DayA short flow and a few minutes of breathing every day, and a longer class each week.
Alcohol-FreeA month without alcohol, or longer: notice the cravings and build evenings you enjoy without it.
Mindful EatingSlow down, sit down, and notice when you have had enough.
Calm MindMeditation, journaling, time outside and less screen time.