Nutrition
Small daily food choices add up — focus on whole foods, not perfection.
- Aim for half your plate to be fruits and vegetables.
- Choose whole grains over refined options.
- Limit added sugars and ultra-processed foods.
Wellness
Everyday wellness, made simple
Six evidence-based habits, a daily checklist, and trusted free resources to support your health.
Exercise
Move your body 30 minutes a day, five days a week — that's the goal.
- Start with a 20-minute walk three times a week.
- Mix cardio with simple bodyweight strength work.
- Use the CDC's free Move Your Way tools to track progress.
Mental Wellness
Mental health deserves the same daily attention as physical health.
- Practice 5–10 minutes of deep breathing or mindfulness daily.
- Limit social media use, especially before bed.
- Text or call 988 any time you need support — free and 24/7.
Preventive Care
Catch problems early — most preventive visits are free or sliding-scale.
- Schedule an annual physical even when you feel well.
- Stay current on flu, COVID-19, and Tdap vaccines.
- Discuss recommended screenings with your doctor by age.
Hydration
Aim for about 8 cups (64 oz) of water per day.
- Carry a reusable water bottle and refill it throughout the day.
- Eat water-rich foods like cucumbers, watermelon, and oranges.
- Reduce caffeine and alcohol, both of which dehydrate.
Sleep
Adults need 7–9 hours per night — it's not a luxury, it's a necessity.
- Keep consistent sleep and wake times, even on weekends.
- Avoid screens for 30 minutes before bed.
- Keep your bedroom cool, dark, and quiet.
Daily Habit Tracker
Quick Daily Wellness Checklist
Your progress is saved in your browser only — never sent anywhere.
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Trusted Resources
Free, authoritative wellness resources we recommend.
MyPlate.gov
Personalized nutrition guidance from the USDA.
CDC Move Your Way
Free tools to plan and track physical activity.
SAMHSA
Mental health and substance use support and referrals.
NJ Quitline
Free coaching to help NJ residents quit smoking and vaping.
988 Lifeline
24/7 confidential mental health crisis support.
NJ Mental Health Cares
Free statewide mental health helpline.