Nutrition
Half your plate fruits and vegetables. That's the goal.
- Choose whole grains over refined.
- Limit added sugars and ultra-processed foods.
- Swap soda for water.
Wellness
Everyday wellness, made simple
Six habits, a daily checklist, and trusted free resources.
Exercise
30 minutes a day, five days a week.
- Start with a 20-minute walk, three times a week.
- Mix cardio with simple bodyweight strength work.
- No gym needed — walking counts.
Mental wellness
Treat it like physical health — daily, not just in a crisis.
- 5–10 minutes of breathing or mindfulness daily.
- Limit social media before bed.
- Call or text 988 any time — free, 24/7.
Preventive care
Catch problems early — most visits are free or sliding-scale.
- Get an annual physical even when you feel fine.
- Stay current on flu, COVID-19, and Tdap vaccines.
- Ask which screenings apply to your age.
Hydration
About 8 cups (64 oz) of water a day.
- Carry a refillable bottle.
- Eat water-rich foods like cucumber and watermelon.
- Cut back on caffeine and alcohol.
Sleep
7–9 hours a night. Not a luxury.
- Keep the same sleep and wake times, including weekends.
- No screens 30 minutes before bed.
- Keep the room 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.