Healthy Habits Checklist
Track and build daily habits that promote longevity and well-being
Building Habits for Longevity
Research consistently shows that our daily habits have a profound impact on our health span and lifespan. Small, consistent actions repeated over time can lead to significant improvements in health outcomes and quality of life.
This checklist tool helps you track key evidence-based habits across five essential categories: nutrition, physical activity, sleep & recovery, mental wellbeing, and environment & lifestyle. Each habit is rated by its impact level based on scientific research.
Use this tool daily to build awareness of your habits and gradually incorporate more longevity-promoting behaviors into your routine. Your progress is automatically saved in your browser so you can track improvements over time.
Healthy Habits Checklist
Track your daily longevity habits
Note: Your progress is saved automatically in your browser.
Tips for Building Lasting Habits
- Start small: Focus on 1-2 habits at a time rather than trying to change everything at once
- Stack habits: Connect new habits to existing routines (e.g., meditation after brushing teeth)
- Make it obvious: Create visual cues in your environment to remind you of your habits
- Track consistently: Check in daily with this tool to maintain awareness
- Be patient: Research suggests it takes anywhere from 18 to 254 days to form a habit
- Celebrate small wins: Acknowledge your progress to build motivation
Remember that consistency matters more than perfection. If you miss a day, simply resume the habit the next day without judgment. Over time, these small actions will compound into significant health benefits.