The Daily Health Decisions Checklist
A simple, practical guide to support the five areas that matter more than any doctor visit.
🧠Manage Your Stress Load
- Notice when your body feels tense or overwhelmed
- Take 3 slow breaths before responding
- Step outside for fresh air
- Say “no” to one thing that doesn’t fit your capacity
- Build a 10‑minute decompression ritual
- Protect one small pocket of quiet time each day
🌙 Support Your Sleep
- Keep a consistent bedtime and wake time
- Dim lights and screens 1 hour before bed
- Make your room cooler and darker
- Create a simple wind‑down routine
- Avoid heavy meals or caffeine late in the day
- Give yourself permission to rest
🥗 Fuel Your Body Well
- Add one extra serving of whole foods
- Include color on your plate
- Drink water before your first cup of coffee
- Choose snacks with protein or fiber
- Reduce ultra‑processed foods when possible
- Eat slowly enough to notice fullness cues
🚶‍♀️ Move With Intention
- Stand up and stretch every hour
- Take a short walk after a meal
- Do one thing that increases mobility
- Carry something a little heavier than usual
- Add 5 minutes of movement to your day
- Celebrate movement, not perfection
🛡️ Protect Your Boundaries
- Say “I’m not available for that right now”
- Limit time with draining people or environments
- Give yourself permission to rest without explanation
- Set one small boundary that protects your peace
- Notice when guilt shows up — and release it
- Choose environments that support your well‑being
empoweryourhealthnow 