Daily Check-In
Wellness Habit
Checker & Score
Track 40+ daily habits across 7 pillars of wellbeing. Get an instant personalised wellness score, identify gaps, and build the routines that genuinely move the needle.
Today's Progress
Complete all sections to see your full score
Sleep & Recovery
Quality rest is the foundation of all wellness
0/20 pts
▼
Slept 7–9 hours last night
Adults need 7–9 hours for optimal cognitive function, hormone regulation, and immune health. Consistent sleep timing matters as much as duration.
+4 pts
Screen-free 30 min before bed
Blue light suppresses melatonin production. A screen-free wind-down improves sleep onset and REM sleep quality.
+3 pts
Consistent sleep/wake time (±30 min)
Circadian rhythm consistency is linked to better mood, metabolism, and cardiovascular health, even on weekends.
+3 pts
Cool, dark sleeping environment
Ideal sleep temperature is 16–19°C (60–67°F). Blackout curtains and a cool room significantly deepen sleep stages.
+2 pts
No caffeine after 2pm
Caffeine has a half-life of ~5–7 hours. Afternoon caffeine measurably reduces total sleep time and deep sleep percentage.
+2 pts
Woke feeling refreshed (not groggy)
Morning alertness is a subjective but powerful indicator of sleep quality. Chronic grogginess may signal sleep apnea, poor sleep hygiene, or deficiencies.
+2 pts
Relaxing pre-sleep routine (reading, stretching, journaling)
A calming ritual signals your nervous system to downshift from fight-or-flight into rest-and-digest mode, shortening sleep onset.
+2 pts
No alcohol within 3 hours of bed
Alcohol disrupts REM sleep and increases night waking. Even 1–2 drinks reduce sleep quality measurably.
+2 pts
Movement & Exercise
Physical activity is medicine for body and mind
0/20 pts
▼
30+ minutes of intentional exercise
WHO recommends 150–300 min/week of moderate activity. Any form counts — walking, swimming, yoga, cycling, lifting.
+4 pts
Reached 8,000+ steps today
Research shows 8,000–10,000 steps/day is associated with reduced all-cause mortality, heart disease, and diabetes risk.
+3 pts
Broke up prolonged sitting (every 60–90 min)
Sitting for >8 hours/day increases mortality risk independently of exercise. Short movement breaks every 90 min counter this.
+3 pts
Included strength or resistance training
Strength training 2–3×/week preserves muscle mass, boosts metabolism, and reduces injury risk as we age.
+3 pts
Stretched or did mobility work
Even 5–10 min of stretching daily improves flexibility, reduces injury risk, and lowers cortisol levels.
+2 pts
Spent time outdoors / in nature
Time in natural settings reduces cortisol, blood pressure, and anxiety. Even 20 min outdoors has measurable mental health benefits.
+2 pts
Used stairs over elevator / walked instead of driving
Accumulating incidental movement throughout the day (NEAT) significantly contributes to overall calorie expenditure and metabolic health.
+2 pts
Listened to body — rested on a rest day
Adequate recovery is as important as training. Overtraining without recovery leads to injury, fatigue, and hormonal disruption.
+1 pt
Nutrition & Eating Habits
Food is information for every cell in your body
0/20 pts
▼
Ate at least 5 servings of vegetables & fruit
Diets rich in plant foods are associated with 26% lower heart disease risk, reduced cancer rates, and better gut microbiome diversity.
+4 pts
Avoided ultra-processed foods today
Ultra-processed foods (chips, packaged snacks, fast food) are linked to obesity, depression, and all-cause mortality in large cohort studies.
+3 pts
Ate mindfully (no screens during meals)
Distracted eating leads to 25% higher calorie intake. Mindful eating improves satiety, digestion, and relationship with food.
+3 pts
Included quality protein with each meal
Adequate protein (0.8–1.6g/kg/day) maintains muscle mass, regulates appetite, and stabilises blood sugar throughout the day.
+3 pts
Limited added sugar intake
WHO recommends less than 10% of daily calories from added sugar (ideally <5%). Excess sugar drives inflammation, insulin resistance, and mood swings.
+2 pts
Ate breakfast or broke fast intentionally
Whether you eat breakfast or fast intentionally — the key is that the choice was deliberate, not skipped due to stress or rushing.
+2 pts
Included healthy fats (avocado, nuts, olive oil, oily fish)
Omega-3s and monounsaturated fats support brain health, reduce systemic inflammation, and protect cardiovascular function.
+2 pts
Took any supplements as prescribed/planned
Consistency with intentional supplementation (vitamin D, magnesium, omega-3, etc.) is more important than perfection.
+1 pt
Hydration
Every system in your body depends on water
0/10 pts
▼
Drank 2–3 litres of water today
Adequate hydration is essential for energy, cognition, kidney function, and skin health. Even mild dehydration (1–2%) impairs focus and mood.
+4 pts
Started the day with a glass of water
After 7–9 hours of sleep, your body is mildly dehydrated. Drinking water first thing kick-starts metabolism and rehydrates cells.
+3 pts
Limited sugary drinks, juice & soda
Liquid calories are poorly regulated by the brain's satiety signals. Replacing sugary drinks with water or herbal tea has outsized health benefits.
+2 pts
Drank herbal tea or electrolyte-rich drink
Herbal teas provide anti-inflammatory compounds. Electrolytes (sodium, potassium, magnesium) are critical after exercise or sweating.
+1 pt
Mental & Emotional Wellness
Your mental health is the root of your wellbeing
0/15 pts
▼
Practiced mindfulness, meditation, or deep breathing (5+ min)
Even 5 minutes of mindfulness daily lowers cortisol, reduces amygdala reactivity, and improves emotional regulation over time.
+4 pts
Journaled, reflected, or expressed gratitude
Gratitude journaling for 5 min/day is shown in RCTs to increase positive affect, reduce symptoms of depression, and improve sleep quality.
+3 pts
Managed a stressful moment calmly
Emotional resilience — pausing before reacting, using breathing techniques, or reframing — is a trainable skill that protects long-term mental health.
+3 pts
Did something enjoyable or restorative for yourself
Intentional leisure — reading, creative hobbies, music, cooking — activates the brain's default mode network and is crucial for preventing burnout.
+3 pts
Avoided doomscrolling and news overload
Excessive negative news consumption is a well-documented driver of anxiety and helplessness. Setting intentional limits protects mental energy.
+2 pts
Digital Wellness
Intentional tech use protects attention and wellbeing
0/5 pts
▼
Kept total screen time under personal daily limit
Setting and meeting a personalised screen time goal — even imperfectly — is associated with better sleep, focus, and wellbeing.
+2 pts
Had at least 1 hour fully phone-free
Periods without phone access significantly improve sustained attention, reduce anxiety, and increase presence in real-world interactions.
+2 pts
Didn't check phone first thing after waking up
Checking your phone within 10 min of waking puts your brain into reactive mode. Starting with a phone-free routine protects morning cognition and mood.
+1 pt