The One-Minute Health Check You Didn't Know You Needed

Most of us move through our routines on autopilot — eat, work, sleep, repeat. But the small daily choices we make about food, movement, rest, and stress add up to how energised, strong, and balanced we feel.

This quick check-in is designed to help you pause and notice: what’s working for you, and where you might be running on habit rather than intention. There’s no “perfect” answer. Just fill in the blanks honestly and see what patterns appear — they’ll point you towards your next step.

Daily Habits Check-In

1. The first thing I usually do when I wake up is ____________.
   

2. I feel most energised in my day after ____________.
   

3. When I skip a workout, it’s usually because ____________.
   

4. The meal that leaves me feeling the best is ____________.
   

5. The food or drink I reach for when I’m stressed is ____________.
   

6. On nights I sleep well, it’s usually because ____________.
   

7. The biggest thing that gets in the way of my sleep is ____________.
   

8. When I notice my body feels stiff or achy, I usually ____________.
   

9. I feel proud of myself when I ____________.
   

10. One habit I know would improve my energy, but I haven’t made time for yet, is ____________.
    

11. The moment in my day when I feel most calm is ____________.
    

12. I notice stress in my body most when ____________.
    

13. I feel motivated to move my body when ____________.
    

14. One small habit that makes a big difference for me is ____________.
    

15. If I could change one thing about my daily routine right now, it would be ____________.
    

    

Now that you’ve written your answers, pick one area that stood out — maybe it’s the skipped workouts, the late-night scrolling, or the way you felt proud about making time for stretching. Don’t try to change everything. Just choose one. Here’s your action plan:

1. Name it — the habit or area you want to work on.
   

2. Shrink it down — make it so small it feels doable (e.g., “walk 10 minutes after lunch” instead of “exercise more”).
   

3. Set it up — decide when and where you’ll do it, and what will remind you.
   

4. Repeat it — let consistency, not perfection, build the change.
   

Your answers are your roadmap. Start with the one step that feels both important and achievable, and give it a week. Small wins stack up — and that’s how real health shifts happen.