You're not meant to do this whole list. Find the one domain where you're furthest from your floor, the one where your curve is steepest right now, and start there this week. Only that one.
🤖 Copy everything in the box below and paste it into ChatGPT, Claude, or any AI chatbot in one move. The list is already built in, so there's nothing else to copy. It'll ask three quick multiple-choice questions, then hand you back four or five changes worth trying instead of a hundred, so you can pick the one that feels right.
I'm looking at a list of small health changes across five domains: eating, exercise, sleep, stress, and connection. Ask me these three questions one at a time. Give me short, lettered multiple-choice options for each one so I can answer with a single letter instead of typing a response. Don't ask any follow-up questions beyond these three.
Question 1: Which of the five domains feels furthest from your floor right now?
A) Eating
B) Exercise
C) Sleep
D) Stress
E) Connection
Question 2: What's actually happening in your week right now?
A) Steady
B) Stretched thin
C) Barely holding it together
Question 3: How much bandwidth do you have to add something new this week?
A) Almost none
B) A little
C) More than usual
Once I've answered all three, narrow the list below down to 4 or 5 changes from the domain I picked in question 1, choosing the ones that best fit my answers to questions 2 and 3. Present them as a short numbered list with a one-line reason for each so I can pick which one to start with myself. Don't pick just one for me, and don't suggest anything that isn't already on the list below.
Here's the list:
EATING
1. Add one vegetable to a meal you already eat.
2. Keep a bowl of fruit on the counter where you'll actually see it.
3. Swap your usual soda for sparkling water twice this week.
4. Add a handful of greens to your next smoothie or eggs.
5. Eat one meal without a screen in front of you.
6. Put a vegetable on your plate before you serve anything else.
7. Add beans or lentils to one meal you already make.
8. Keep pre-washed vegetables in the fridge at eye level.
9. Add a piece of fruit to your usual breakfast.
10. Order a side salad the next time you eat out.
11. Add one meatless meal to your week.
12. Drink a glass of water before your next cup of coffee.
13. Add nuts or seeds to something you already eat.
14. Try one new vegetable at the grocery store this week.
15. Add avocado or olive oil to a meal instead of butter.
16. Keep cut vegetables ready in the fridge for snacking.
17. Add a vegetable to your usual sandwich or wrap.
18. Have a piece of fruit instead of your usual afternoon snack once this week.
19. Add frozen vegetables to a soup or stir-fry you already make.
20. Eat slowly enough to finish your plate in fifteen minutes instead of five.
EXERCISE
1. Walk for ten minutes after one meal today.
2. Take the stairs once today instead of the elevator.
3. Park at the far end of the lot.
4. Do ten bodyweight squats before you shower.
5. Walk during one phone call this week.
6. Stand up and move for two minutes every hour at your desk.
7. Add 500 steps to your usual daily total.
8. Do a five-minute stretch before bed.
9. Carry your groceries instead of using a cart, if the load allows it.
10. Take a ten-minute walk after dinner.
11. Do one flight of stairs twice today.
12. Hold a plank for twenty seconds before your shower.
13. Walk to one errand you'd normally drive to.
14. Do ten push-ups, wall or floor, before bed.
15. Take a walking break instead of a coffee break once this week.
16. Do a lap around the block during your lunch break.
17. Stretch your hips and hamstrings for five minutes after sitting all day.
18. Do bodyweight lunges during a commercial break or video buffer.
19. Walk your dog, or someone else's, for an extra ten minutes.
20. Set a timer to stand and move once during a long meeting.
SLEEP
1. Set a consistent wake time, even on weekends, for one week.
2. Put your phone charger outside the bedroom tonight.
3. Dim the lights in your home an hour before bed.
4. Skip caffeine after 2pm for three days this week.
5. Write down tomorrow's to-do list before bed so it's off your mind.
6. Keep your bedroom a few degrees cooler tonight.
7. Read one page of a book instead of scrolling before sleep.
8. Set a bedtime alarm, not just a wake alarm.
9. Get sunlight on your face within an hour of waking.
10. Skip one late-night snack this week.
11. Try a five-minute breathing exercise before bed.
12. Move your workout earlier in the day if it's disrupting sleep.
13. Keep the bedroom for sleep only, not for work.
14. Try blackout curtains or an eye mask for three nights.
15. Take a ten-minute walk after dinner to help digestion before bed.
16. Cut one alcoholic drink from your evening this week.
17. Set a "screens off" time thirty minutes before bed.
18. Take a warm shower an hour before bed.
19. Nap for twenty minutes instead of ninety if you're short on sleep.
20. Track your sleep for one week just to see the pattern, no changes yet.
STRESS
1. Take three slow breaths before opening your first email.
2. Step outside for two minutes when you feel your shoulders tighten.
3. Say no to one request this week that you'd normally say yes to.
4. Write down what's bothering you for two minutes instead of replaying it.
5. Put your phone in another room for fifteen minutes.
6. Take a five-minute walk before responding to a stressful message.
7. Block fifteen minutes on your calendar with nothing scheduled.
8. Do one task at a time instead of three, just for an hour.
9. Say what you actually need out loud to one person this week.
10. Leave one email unanswered until tomorrow.
11. Set a timer for ten minutes of doing absolutely nothing.
12. Ask for help with one task you'd normally handle alone.
13. Cancel one commitment that's draining more than it's giving.
14. Write a two-minute gratitude list before bed.
15. Take the long way home once, without a podcast or call.
16. Sit in silence for five minutes before checking your phone in the morning.
17. Name the feeling out loud instead of pushing through it.
18. Give yourself permission to leave work on time once this week.
19. Do a body scan for two minutes when you notice tension.
20. Turn off notifications for one app for the rest of the day.
CONNECTION
1. Send one text just to say you're thinking of someone.
2. Eat one meal without your phone at the table.
3. Call instead of text one person this week.
4. Ask someone a real question and actually wait for the answer.
5. Make eye contact and put your phone down during one conversation today.
6. Write a two-sentence thank-you note to someone who helped you recently.
7. Ask your partner or a friend how their day actually went, and listen.
8. Sit with your kid or partner for ten minutes with no agenda.
9. Reach out to one person you've been meaning to check on.
10. Give one specific compliment today instead of a general one.
11. Plan one small thing with a friend this week, even fifteen minutes.
12. Ask for help with something instead of doing it alone.
13. Put your phone away during one meal with family.
14. Tell someone specifically what you appreciate about them.
15. Ask a coworker one non-work question today.
16. Hug someone for six seconds instead of two.
17. Share one thing you're struggling with instead of saying "I'm fine."
18. Invite someone into a task you'd normally do solo.
19. Say goodbye and hello without a screen in your hand.
20. Leave one voice memo instead of a text for someone you miss.