The Program

1. Eat a serving of vegetables with each meal.

2. Reduce sugar intake by avoiding sugary drinks.

3. Plan and prepare homemade meals five days a week.

4. Incorporate a new fruit or vegetable into your diet each week.

5. Limit processed foods to twice a week.

6. Keep a food journal to track eating habits.

7. Focus on portion control at every meal.

8. Experiment with a new healthy recipe each week.

9. Start each day with a healthy breakfast.

10. Reduce alcohol consumption to only on weekends.

1. Take a daily brisk walk for 20 minutes.

2. Attend a yoga or fitness class twice a week.

3. Stretch for 15 minutes every morning.

4. Aim for at least 5,000 steps daily.

5. Try a new sport or activity.

6. Incorporate strength training exercises twice a week.

7. Ride a bike instead of driving for short trips.

8. Dance to your favorite songs for 20 minutes a day.

9. Use the stairs instead of the elevator whenever possible.

10. Sign up for a virtual race and train throughout the month.

1. Schedule a 15-minute self-care activity daily.

2. Start a gratitude journal and write in it each night.

3. Practice a hobby or skill you enjoy twice a week.

4. Wash your face every day.

5. Turn off electronic devices an hour before bedtime.

6. Dedicate time for a mental health day once a month.

7. Meditate for 10 minutes every day.

8. Listen to relaxing music or a podcast during commuting.

9. Treat yourself to a creative activity, like drawing or painting, weekly.

10. Write positive affirmations and read them daily.

1. Practice deep breathing exercises for 5 minutes daily.

2. Schedule a 30-minute nature walk each weekend.

3. Limit social media use to an hour a day.

4. Start learning about and practicing mindfulness.

5. Try guided visualization exercises for stress relief.

6. Spend 15 minutes doing a calming activity before bed.

7. Attend a weekly mindfulness or meditation class.

8. Practice progressive muscle relaxation techniques.

9. Reduce caffeine intake to manage anxiety levels.

10. Identify stressors and create a plan to address them.

1. Go to bed at the same time every night.

2. Create a calming bedtime routine.

3. Ensure your sleeping environment is comfortable and quiet.

4. Limit screen time an hour before sleeping.

5. Aim for 7-8 hours of uninterrupted sleep nightly.

6. Avoid heavy meals or caffeine close to bedtime.

7. Practice relaxation techniques before bed, like reading.

8. Keep a sleep diary to track patterns and improvements.

9. Reduce afternoon napping to improve nighttime sleep.

10. Use a white noise machine to tune out noise from around the house.

1. Schedule weekly phone calls with family or friends.

2. Participate in a community event or group activity.

3. Set a regular time for family dinner without distractions.

4. Join an interest-based online group or forum.

5. Volunteer for a cause you care about once a month.

6. Send a thoughtful message or letter to a friend weekly.

7. Plan a monthly get-together with loved ones.

8. Attend a local meetup for a shared interest or hobby.

9. Practice active listening in conversations.

10. Check in with the Health Warrior Tribe several times a day.