Sleep · gentle
Anchor your wake-up time
Choose one wake-up time and keep it, including weekends.
5 min · Daily
Resources
Small practices, organised by dimension
Every practice in the HealthyFic library is short, specific and designed to be repeatable. Consistency before intensity.
Physical
Sleep · moderate
A 20-minute wind-down
Create a short, screen-light routine before bed.
20 min · Most evenings
Movement · gentle
Ten-minute daily walk
Add one short walk to a part of the day you already have.
10 min · Daily
Movement · gentle
Movement snacks on busy days
Three two-minute movement breaks across the day.
6 min · Weekdays
Nutrition · moderate
Build one steady meal
Choose one meal a day to make consistently nourishing.
15 min · Daily
Hydration · gentle
Water within reach
Keep water visible where you spend your day.
2 min · Daily
Recovery · gentle
One genuine pause
Take a ten-minute pause with no input — no screen, no task.
10 min · Daily
Mental
Focus · gentle
One priority, first
Name your single most important task before you begin the day.
3 min · Weekdays
Focus · moderate
A 25-minute focus block
Protect one uninterrupted block of work each day.
25 min · Weekdays
Stress · gentle
Three slow breaths, three times
A brief breathing reset at set moments.
3 min · Daily
Stress · gentle
Write the worry down
Move a circling thought out of your head and onto paper.
5 min · As needed
Cognitive wellbeing · moderate
Learn something small
Fifteen minutes on something you find genuinely interesting.
15 min · 3x per week
Adaptability · gentle
Plan B in one line
For one upcoming plan, note a simple alternative.
5 min · Weekly
Emotional
Awareness · gentle
Name one emotion today
Identify one emotion, its trigger, and what you needed.
5 min · Daily
Awareness · gentle
Body-first check
Notice where an emotion sits in your body.
3 min · Daily
Expression · moderate
Say one true thing
Share one genuine feeling with someone you trust.
10 min · Weekly
Regulation · gentle
The settling minute
A one-minute practice for when feelings surge.
2 min · As needed
Resilience · moderate
Kinder self-talk
Respond to a setback as you would to a friend.
5 min · As needed
Resilience · gentle
Three good moments
Note three small positive moments from the day.
5 min · Daily
Spiritual
Purpose · gentle
What mattered today
One line on what felt meaningful.
5 min · Daily
Reflection · moderate
A weekly quiet review
Fifteen minutes to look back and look forward.
15 min · Weekly
Mindfulness · gentle
Five still minutes
Sit quietly and follow your breath.
5 min · Daily
Nature · gentle
Time outside, unhurried
Fifteen minutes outdoors without a task.
15 min · 3x per week
Gratitude · gentle
One specific gratitude
Name one specific thing you're grateful for.
3 min · Daily
Faith · moderate
Your own practice, protected
Set aside time for the practice that grounds you.
15 min · Daily
Service · moderate
One small contribution
Do one thing for someone else this week.
20 min · Weekly
Values · moderate
Name your top three values
Clarify what you most want to live by.
15 min · Once
Social
Connection · gentle
One message that isn't logistics
Reach out to one person with something real.
5 min · Daily
Relationships · moderate
A protected catch-up
Schedule one unhurried conversation this week.
30 min · Weekly
Communication · moderate
Ask one clear question
Practise asking for what you need, plainly.
5 min · Weekly
Communication · gentle
Listen to understand
In one conversation, reflect back before responding.
10 min · 3x per week
Belonging · challenging
Show up once
Attend one group, class or gathering.
60 min · Monthly
Boundaries · moderate
One gentle no
Decline one thing that doesn't fit your capacity.
5 min · As needed
These are general wellbeing practices, not clinical advice. If something doesn't suit you, skip it — inside the app you can tell us and your plan adapts.