A weekly checklist covers five areas: food, movement, sleep, water and routine. Choose one or two easy targets for each, tick them off as the week goes, and spend ten minutes on Sunday resetting for the next one. Keep it to a single page.
Here is the checklist first, since that is what you came for. Copy it onto a sheet of paper, tape it to the fridge and tick as you go.
After the list, we walk through how to set realistic targets for each area and how to run a Sunday reset that keeps the whole thing easy to maintain week after week.
The one-page checklist
Every line is a suggestion. Edit the numbers to suit your own life, and keep the total short enough that the page never feels like a chore.
Pin the page where you will see it daily: the fridge, a cupboard door or a photo on your phone. Visibility is half the habit.
Make two copies if you share a household, one for the fridge and one for the desk. Seeing the page in two places keeps it in mind without extra effort.
- Food: cook at home on most days and add a vegetable to two meals daily
- Movement: a walk on five days and one longer outing at the weekend
- Sleep: keep a regular bedtime window on weekdays
- Water: refill your bottle at least three times each day
- Routine: follow your daily habits, as the labels direct
Food: plan three anchors
Rather than planning every meal, plan three anchors for the week. These might be a big pot of soup, a tray of roasted vegetables and a batch of cooked grains. Build the rest of your meals around them.
The Dietary Guidelines for Americans offer a general framework of food groups, and USDA FoodData Central lets you look up what is in the foods you buy. Keep a grocery list on your phone and update it as you finish items.
On grocery day, scan the page before you shop. If your food targets mention vegetables twice daily, make sure the cart has enough of them to match the plan.
Finally, pick a favorite for each area, one meal you love, one walk you enjoy and one evening habit you look forward to. Starting with favorites makes the first week feel pleasant and gives you momentum to add the rest.
Movement and sleep: small and steady
For movement, schedule walks the way you would schedule a meeting. Twenty minutes after lunch on weekdays and a longer walk or bike ride on Saturday is a solid pattern. The CDC Physical Activity Basics page gives a general picture of weekly activity if you want a reference.
For sleep, choose a bedtime window and protect it on weekdays. Dim the lights, put the phone across the room and read a few pages. Tiny steps like these add up over a week.
Pair movement with something you enjoy: a podcast on a walk, a friend on a bike ride, music during stretching. Enjoyment makes the target feel like a reward rather than a task.
Water and routine: make them visible
Keep a bottle where you work and where you relax. Fill it at set moments, such as when you arrive, after lunch and when you finish for the day. Three refills becomes a pattern before you know it.
Routine is the glue. Anchor your daily items, such as a supplement like SodaSteel if you use one, to a meal or a glass of water, and follow the directions printed on the label. Keep the bottle in plain sight so the habit does not depend on remembering.
Some people add a small bonus line at the bottom of the page for anything extra, such as a phone call to a friend or a tidy desk. Bonus lines celebrate small wins that do not fit elsewhere.
The ten-minute Sunday reset
Once a week, sit down with the checklist for ten minutes. Count your ticks, circle the area that went best and the one that needs a nudge. Then plan next week.
A quick reset routine: check the calendar, write the grocery list, choose three meal anchors, lay out walking shoes and fill the water bottles. Celebrate what went well, even if it was just one tick.
Print your first page tonight, pick one target per area, and begin on Monday. By next Sunday you will have a clear picture of what fits your life and what to adjust.
Keep last week's page in a folder. After a month, flip through the pages and you will see patterns that a single week hides, such as which day is always hardest.
If a week goes sideways with travel, guests or a busy project, run a mini version: one target per area, written on a sticky label. A scaled-down week still keeps the habit alive, and the full checklist is waiting when life settles down.
Key takeaways
- Cover five areas: food, movement, sleep, water and routine.
- Pick one or two easy targets per area and keep the list to one page.
- Keep reminders visible: the fridge, the bottle, the shoes by the door.
- Reset every Sunday for ten minutes and adjust.
Frequently asked questions
Sources and further reading
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