A checklist turns vague intentions into done habits. Run through these ten daily: morning light, water before coffee, 10+ minutes of movement, protein with breakfast, one plant-rich meal, a stress outlet, no caffeine after midday, wind-down hour, screens off before bed, 7+ hours of sleep. Tick them off — 7 out of 10 is a great day.
Key takeaways
- Checklists beat memory.
- 7/10 is a win — perfection is not the goal.
- The highest-leverage three are daylight, movement and sleep.
- Print it or keep it on your phone.
Who this is for
List-lovers, habit trackers, and anyone who wants wellness without overthinking. For the full picture, see the complete wellness guide.
The 10-item checklist
- Daylight within 60 minutes of waking.
- Big glass of water before coffee.
- Move for 10+ minutes.
- Protein with breakfast.
- One colourful, plant-rich meal.
- A stress outlet (breath, walk, journal — 5+ minutes).
- No caffeine after midday.
- Wind-down hour before bed.
- Screens off 60 minutes before sleep.
- In bed in time for 7+ hours.
How to use it
Copy into your notes app or print it. Tick as you go — evening review takes 30 seconds. Review weekly: which items keep failing? Make those easier (smaller, anchored, prepared the night before).
Customise it
Shift worker? Anchor to wake time. Parent of small kids? Shrink items to 2-minute versions. The checklist serves you, not the other way round.
Frequently asked questions
All 10 every day? Aim for 7+; the score matters less than the streak.
What if I travel? Keep the top 3: light, movement, sleep timing.
Can kids use it? The habits are family-friendly — adapt portions and bedtimes.
Your next step
Go deeper on any foundation — the complete wellness guide. Related: how to sleep better and 12 morning habits for better energy.
Written by the Nourish & Glow editorial team · Published 21 September 2026 · Last reviewed 21 September 2026
General wellness information only — not medical advice. If you have persistent sleep problems, anxiety, low mood or any worrying symptom, speak to your GP.
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