How to use this section
- Build a baseline week → 2) adopt a minimal viable routine → 3) improve one pillar at a time.
¶ Your first steps
Sleep schedule, steps, training, meals, stress, and social — a one‑week snapshot you can improve.
The smallest routine that still meaningfully improves sleep, energy, and fitness.
Implementation intentions, prompts, friction, and how long habits actually take to stick.
¶ Pillar starter kits
Pick one starter kit, run it for 7 days, then add a second pillar only after it’s stable.
Regularity first. Light timing and an evening shutdown.
Protein + fiber + minimally processed defaults.
Steps + 2 strength sessions + a simple cardio base.
Downshift tools + a short daily practice.
Morning outdoor light + evening dimming rules.
Weekly touchpoints, shared activity, and “right tribe” basics.
¶ What to track (minimal)
| Domain | Track (pick 1–2) |
|---|---|
| Sleep | wake time, time in bed, daytime sleepiness |
| Movement | daily steps, 2 strength sessions/week |
| Nutrition | protein servings/day, ultra‑processed “outliers” |
| Stress | 1–10 stress rating, 2-minute downshift done? |
| Circadian | morning outdoor light (Y/N), screens bright after 9pm (Y/N) |
| Social | meaningful interactions/week, planned touchpoints |
Guideline anchor
If you want a simple north star for movement, most public health guidelines converge on 150–300 minutes/week of moderate activity (or 75–150 vigorous) plus muscle strengthening 2+ days/week.[1]
Safety note
Lifestyle changes are generally low risk, but new chest pain, fainting, severe shortness of breath, suicidal thoughts, or signs of sleep apnea (loud snoring + witnessed pauses + daytime sleepiness) are “stop and escalate” signals.
¶ References
World Health Organization. WHO guidelines on physical activity and sedentary behaviour (2020). https://www.who.int/publications/i/item/9789240015128 ↩︎