Install foundational habits

Ensure you have the energy, willpower, and awareness to realize your goals.

Do This Now

  • Check in with yourself and assess your energy, willpower, and awareness. If you feel lacking, consider prioritizing a ‘foundational’ habit like sleep, diet / exercise, or mindfulness, respectively.

Advice

  • In terms of efficacy, anecdotally, fix sleep first, then diet, then mindfulness, then exercise.

Examples

  • Nutrition: I want to cultivate awareness of when I get the urge to eat junk food, so I will learn to meditate, too.
  • Fitness: I only like to workout when I feel rested, so I will sleep more, too.
  • Mental Health: I can find focus and quiet my mind when I am physically drained, so I will add more workouts, too.
  • Sleep: I do not sleep well after a big, unhealthy meal, so I will work on my diet, too.
  • Resources

    Comprehensive Platforms

    Arivale

    Arivale

    Wellness is a lifetime journey, and we’re here to give you the roadmap to help optimize your wellness for right now—and for years to come.

    www.arivale.com

    Sharecare

    Sharecare

    Sharecare captures all the moving parts for you, so you learn how to turn good health into a great life.

    www.sharecare.com

    Lifesum

    Lifesum

    Healthy living, simplified. Lose weight. Bulk up. Eat better. Whatever your health goal, Lifesum is exactly what you need to make it happen.

    lifesum.com

    Remente

    Remente

    Remente is for anyone that wants to find motivation, would like to find direction in life, needs to manage stress or just wants to keep the mind fit.

    remente.com

    Habitica

    Habitica

    Habitica is a free habit building and productivity app that treats your real life like a game.

    habitica.com

    The Fabulous

    The Fabulous

    Fabulous is a science-based app, incubated in Duke’s Behavioral Economics Lab, that will help you build healthy rituals into your life, just like an elite athlete.

    www.thefabulous.co

    Comprehensive Platforms

    Weight Watchers

    Weight Watchers

    Inspiring and helping you adopt a healthier way to live.

    www.weightwatchers.com

    FareWell

    FareWell

    Whole food. Whole team. Whole you. Embrace a delicious, 16-week journey that will help you lose weight, feel great and create healthy habits for life.

    farewell.io

    Instinct Health Science

    Instinct Health Science

    The iDiet is a transformational, easy-to-follow program for healthy, hunger-free and long-term weight loss.

    www.theidiet.com

    Digital Workouts

    8fit

    8fit

    Take fitness into your own hands. Get in shape by working out from home

    8fit.com

    VirtuaGym

    VirtuaGym

    Online workout plans and nutrition tracking

    virtuagym.com

    Sworkit

    Sworkit

    Personalized video workouts

    sworkit.com

    Skyfit

    Skyfit

    Skyfit is a new fitness app that allows you to access studio-quality workouts in running, indoor cycling, elliptical, race training, and yoga.

    www.skyfitapp.com

    Volt Athletics

    Volt Athletics

    Built for athletes and coaches, Volt is an intuitive online platform that seamlessly combines the nation’s top strength and conditioning expertise with cutting-edge technology.

    www.voltathletics.com

    Fitplan

    Fitplan

    Get the exact training methods of the athletes who inspire you.

    www.fitplanapp.com

    PRODAY

    PRODAY

    Workout alongside professional athletes and fitness celebrities with PRODAY

    proday.co

    Skimble

    Skimble

    It’s time to OWN YOUR WORKOUT with the best move-by-move workouts designed by experts to crush your fitness goals.

    www.skimble.com/workouts

    BeatActive

    BeatActive

    Beatactive has worked hard to develop the ultimate audio guided workout experience, free of expectations and irresistibly fun.

    beat-active.com

    FITCLUB

    FITCLUB

    Daily workouts through your mobile phone.

    fitclubapp.com

    Daily Burn

    Daily Burn

    Have fun and get fit with Daily Burn 365! Brand-new, beginner-friendly workouts every single day.

    dailyburn.com

    LiveSreamingFitness

    LiveSreamingFitness

    Bringing Wellness To Everyone, Everywhere, Excluding No One!

    livestreamingfitness.com

    Fitness Blender

    Fitness Blender

    High-quality, full-length workout videos for every fitness level.

    www.fitnessblender.com

    Booya Fitness

    Booya Fitness

    Getting you sweating in seconds. Every type of fitness class you can imagine.

    www.booyafitness.com

    RallyAll

    RallyAll

    RallyAll gives you access to live & on-demand fitness classes from your computer, tablet, or phone

    www.rallyall.com

    JEFIT

    JEFIT

    Make working out as easy as possible, a personal trainer in your pocket to keep you motivated.

    www.jefit.com

    Sport

    Sport

    Our apps are at homes and gyms helping you work out and stay fit.

    sport.com

    HealthExperts

    HealthExperts

    Workout anywhere and anytime with our award-winning fitness app for the iPhone and iPod Touch.

    7minworkoutapp.net

    30 Day Fitness Challenge

    30 Day Fitness Challenge

    Workouts at home, suitable for anybody at anytime.

    30dayfitnesschallenges.com

    Freeletics

    Freeletics

    Your individual training plan. High intensity workouts. Adapted to you and your goals.

    www.freeletics.com/en

    StrongLifts

    StrongLifts

    The Simplest Workout To Get Stronger

    stronglifts.com

    Zombies, Run!

    Zombies, Run!

    Run in the Real World. Become a Hero in Another.

    zombiesrungame.com

    Daily Yoga

    Daily Yoga

    Daily Yoga is a yoga coaching app providing Yoga Classes, Asanas, Scheduled Plans, and Meditation Tracks, suitable for all level – beginners, intermediate and advanced.

    www.dailyyoga.com

    Fitness22

    Fitness22

    Fitness22 is the world’s easiest & most successful way to get in shape and stay in shape, for life.

    www.fitness22.com

    Meditation

    Headspace

    Headspace

    Headspace is meditation made simple. Learn online, when you want, wherever you are, in just 10 minutes a day.

    www.headspace.com

    Calm

    Calm

    Relax with Calm, a simple mindfulness meditation app that brings clarity and peace of mind into your life.

    www.calm.com

    Stop, Breathe & Think

    Stop, Breathe & Think

    A friendly, simple tool to guide people of all ages and backgrounds through meditations for mindfulness and compassion.

    www.stopbreathethink.org

    Whil

    Whil

    Whil is the leader in digital mindfulness, yoga, and leadership training. Explore over 1,250 training sessions and curated programs from some of? the world’s top trainers, and start living a happier, healthier life.

    www.whil.com

    10% Happier

    10% Happier

    Learn how to meditate with this clear, easy to use, step by step guide from skeptical newsman Dan Harris and the best meditation teachers

    www.10percenthappier.com

    MindApps

    MindApps

    The Mindfulness App helps you to reduce stress and increase wellbeing.

    www.mindapps.se

    Lucid

    Lucid

    Mental training for athletes. Learn from the same coaches that train MJ, Kobe, Aaron Gordon,and Olympians. Elevate your mind, up your game!

    getlucid.com

    Buddhify

    Buddhify

    buddhify is the mindfulness app for modern life

    buddhify.com

    Insight Timer

    Insight Timer

    Home to more than 950,000 meditators, Insight Timer is rated as the top free meditation app on the Android and iOS stores.

    insighttimer.com

    Honest Meditation

    Honest Meditation

    Mindfulness for the rest of us.

    www.jasonheadley.com/FT.html

    Brain Training

    Lumosity

    Lumosity

    Enjoy brain training created by scientists and game designers

    www.lumosity.com

    Peak

    Peak

    Peak is brain training redesigned for the mobile you. Challenge your cognitive skills and build healthy training habits with fun but stimulating games, goals and workouts.

    www.peak.net

    Elevate Labs

    Elevate Labs

    Your personal brain trainer

    www.elevateapp.com

    Happify

    Happify

    Happify is the single destination for effective, evidence-based solutions for better emotional health and wellbeing in the 21st century.

    www.happify.com

    CogniFit

    CogniFit

    Neuropsychological assessments and cognitive stimulation programs

    www.cognifit.com

    FitBrains

    FitBrains

    Stimulate and Challenge Your Brain with our Fun Brain Games!

    www.fitbrains.com

    C8 Sciences

    C8 Sciences

    A Revolutionary Executive Function Training Program to Improve Focus, Self-Control and Working Memory

    www.c8sciences.com

    NeuroTracker

    NeuroTracker

    Discover the path to better cognitive performance.

    neurotracker.net

    MyBrainSolutions

    MyBrainSolutions

    CHANGE YOUR BRAIN: Know and train new brain habits.

    www.mybrainsolutions.com/index.html

    Local Training

    MNDFL

    MNDFL

    Space to breathe starting at $10

    mndflmeditation.com

    The Path

    The Path

    The Path hosts weekly sits, courses, workshops, and social events. We teach ancient meditation techniques in a modern way, designed to help you become more aware of yourself and your impact on others.

    www.thepath.com

    Unplug Meditation

    Unplug Meditation

    Unplug Meditation is a guided-meditation studio that offers 30 and 45-minute drop-in classes in a clean, modern, and calming atmosphere.U

    unplugmeditation.com

    Comprehensive Platforms

    Rejuvenly

    Rejuvenly

    Remember how good it feels to wake up refreshed? Rejuvenly will help you take charge of your sleep health. Feel better. Be fully productive at work. Engage wholly in your relationships.

    www.rejuvenly.com
    Learn More

    Install foundational mindsets

    Enabling mindsets make the mental challenges of habit change easier.

    Do This Now

    • Find opportunities to express gratitude to yourself for your new habits, like gratitude journaling.
    • Commit to take full responsibility for your choices and actions, every single day (and let the outcomes go).

    Advice

    • Remember that all progress is positive, regardless of where you set your expectations.
    • Don’t sweat the small stuff; focus on what really matters.
    • Develop a ‘growth’ mindset to create more resilience.
    • “Keep our eyes on the prize” to improve your performance and your feelings about the experience.
    • If you are having trouble believing you can change, see ‘Establish support’.

    Examples

  • Nutrition: I express gratitude to myself when I buy healthy food. Eating healthier is adding more energy and feeling good about myself to my life.
  • Fitness: I express gratitude to myself in my evening journaling after I’ve worked out that day. I take responsibility when I choose to do work instead of go to the gym and miss my workout.
  • Mental Health: To conclude my mindfulness practice, I thank myself for taking the time to meditate.
  • Sleep: At the end of the day, I visualize the feeling of being rested the next day, helping me turn off and go to sleep in a grateful mood.
  • Resources
    Positive Belief Worksheets

    CBT

    Lantern

    Lantern

    Become your strongest self. Online programs that provide effective, affordable support for emotional well-being.

    golantern.com

    Joyable

    Joyable

    Joyable provides evidence-based, affordable mental health services to the millions who can’t access them today.

    joyable.com

    Pacifica

    Pacifica

    Daily tools for stress and anxiety alongside a supportive community. Based on Cognitive Behavioral Therapy & Meditation.

    www.thinkpacifica.com

    Digital Therapeutics

    SuperBetter

    SuperBetter

    SuperBetter increases resilience – the ability to stay strong, motivated and optimistic even in the face of difficult obstacles.

    www.superbetter.com
    Learn More

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