Be Healthy
Discover simple ways to take care of your body and mind, keeping you feeling great.
Explore 61 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Calcium-Rich Foods for Strong Bones
Include calcium-rich foods like milk, cheese, kale, and almonds in every meal.
Herbal Teas for Digestion and Stress
Drink herbal teas such as chamomile or peppermint multiple times a day.
Expand Your Vegetable Palette
Each week, pick a new or rarely eaten vegetable to add to your meals.
Savor Your Food
Eat slowly and without distractions like TV or smartphones.
Refuel Right After Exercise
Have a snack or meal that includes both protein and carbs within 30 minutes after exercising.
Limit Added Sugars
Monitor and limit added sugars to less than 10% of your total daily calories.
Balance Your Brew
Drink 3 to 4 cups of coffee daily but not more.
Go Whole Grain
Switch from white to whole-grain bread, pasta, and rice.
Spice It Up!
Add spices such as turmeric and cinnamon into your daily meals.
Mix Up Your Moves
Change up your exercise routine weekly by including activities like jogging, yoga, swimming, and weight lifting.
Cut Off Caffeine Early
Stop drinking caffeine after lunch each day.
Weekly Meal Planning
Sit down once a week to plan all your meals and snacks for the next seven days, making a grocery list to match.
Hit Our Hydration Target
Aim to drink about 8 glasses of water a day, adjusting based on activity level and health.
Cold Showers
Start each day with a cold shower.
Intentional Breathing Exercises
Spend a few minutes each day on breathing exercises, such as deep belly breathing or the 4-7-8 method.
Seasonal Eating
Choose seasonal products when shopping for groceries.
Stretch Daily for Flexibility
Dedicate time each day to stretch.
Catch the Morning Rays
Spend 10-15 minutes in the sun each morning or late afternoon.
Walk and Talk
Have meetings while walking, whether in-person or over the phone.
Power Up with Protein
Eat a high-protein breakfast such as eggs, Greek yogurt, or protein shakes.
Hygiene Routines
Maintain a consistent daily hygiene routine that includes brushing your teeth, showering, and washing your face.
Mini-Meditation Sessions
Spend about five minutes, twice a day, meditating. Just sit quietly and focus on your breathing.
Follow the 20-20-20 Rule
Every 20 to 30 minutes, take a break from screens to look at something 20 feet away for at least 20 seconds.
DIY Skincare Routines
Create your own skincare products using natural ingredients like honey, oatmeal, or coconut oil.
Limiting Sitting Time
Actively reduce the amount of time you spend sitting each day. Consider using a standing desk or integrating more standing and walking into your routine.
10,000 Steps a Day
Aim to walk 10,000 steps each day and track your progress with a pedometer or fitness app.
Substituting TV Time with Walking
Replace an hour of TV watching each day with walking, whether outside or indoors.
Use of Ergonomic Furniture
Use ergonomic furniture like chairs, desks, and keyboards that support better posture and comfort.
Count Your Steps
Count your steps from your bedroom to your kitchen every morning without looking down.
Morning Touch Test
Perform your morning routine like brushing your teeth or dressing up with your eyes closed.
Listen Up Challenge
Dedicate part of your day to listening to music genres or sounds that are new to you, like different styles of music or nature sounds.
Memory Snapshot
Each day, choose a moment and focus on remembering everything about it: the setting, people around, and what you can see, smell, and hear.
Switch It Up
Make small changes to your daily routines.
Stay Hydrated, But Not With Meals
Drink plenty of water throughout the day but avoid consuming large amounts right before or during meals.
Eat Smaller, More Frequent Meals
Instead of three big meals, eat smaller amounts more often throughout the day.
Sip Some Ginger Tea
Make yourself a cup of ginger tea and drink it before or after meals.
Take a Probiotic Supplement
Consider adding a probiotic supplement to your daily routine.
Time for Yogurt
Start adding a bit of yogurt to your meals each day. You can eat it as a snack or use it in smoothies.
Ease Into Relaxation
During standing breaks, place your feet shoulder-width apart, slightly bend your knees, close your eyes, breathe deeply, and relax your shoulders away from your…
Refresh with a Relaxation Break
During a break, stand with feet shoulder-width apart, knees slightly bent, close your eyes, take deep breaths, and drop your shoulders away from your ears.
The Floating Head Visualization
Imagine your head is effortlessly floating above your shoulders, held up by an invisible string.
Step Smart: Choose Posture-Friendly Footwear
Select shoes that support your feet well and feel comfortable for all-day wear.
Elevate Your Reading and Watching
Adjust your screens and reading materials to eye level, whether you're sitting or standing.
Phone Posture Perfection
Hold your phone up near eye level to avoid tilting your head down when using it.
The Perfect Sit
Arrange your workstation so your eyes line up with the top third of your computer screen, and make sure your back is straight and feet are flat on the ground.
Stand Up Straight
When standing, keep your head up and shoulders back, ensuring your ears are aligned with your shoulders.
Nuts for Nuts
Snack on a handful of nuts like walnuts, almonds, or Brazil nuts each day.
Energize with Iron
Add iron-rich foods into your diet like lean meats, beans, and leafy greens to prevent fatigue and enhance mental clarity.
Magnesium Magic
Include magnesium-rich foods like spinach, almonds, and whole grains in your daily meals.
Vitamin D Delight
Aim to get at least 10 minutes of sun exposure daily or include vitamin D-rich foods in your diet like fortified milks, fatty fish, and egg yolks.
Supercharge with Seafood
Aim to eat seafood, particularly fatty fish like salmon or sardines, at least twice a week.
Create a Sleep Routine
Set a consistent bedtime that aligns with your wake-up time to get your body used to winding down at the same time every night.
Find Your Ideal Sleep Duration
Track how much sleep helps you feel best. Adjust your schedule to match this ideal duration, as it varies from person to person.
Avoid Junk Food
Replace junk food with healthier options. Instead of chips, candy, soda, and fast food like McDonald's, choose fruits, veggies, nuts, yogurt, and homemade meals…
Ask Questions
Regularly ask yourself probing questions about your experiences and feelings.
Never Miss Your Meds
Set up reminders or routines to ensure you never forget to take your pills, whether it’s using a pill organizer, setting alarms, or linking it to a daily habit …
Flex Your Face Muscles
Incorporate simple face exercises into your daily routine to tone your facial muscles and improve skin elasticity.
Hold Off on Brushing After Acidic Foods
After eating or drinking something acidic (like citrus or soda), wait about 30 minutes before brushing your teeth. This gives your enamel time to recover.
Floss and Brush Like a Pro
Brush your teeth at least twice a day, and don’t skip the flossing! Use dental floss daily to clean between your teeth, removing plaque and food particles that …
Question Yourself Before Reaching for Your Phone
Before you pick up your phone or go online, pause and ask yourself: ‘Do I really need to do this right now?’ or ‘Is there something else I should be focusing on…
Set Screen Time Limits on Your Phone
Go to your phone settings and set a maximum daily screen time limit for specific apps or your overall phone use. Stick to the limit you set, and when time’s up,…