Grades come from the source book, not a guarantee of benefit.
Buckle up in every seat
NHTSA estimates 45% lower fatal-injury risk for belted front-seat passenger-car occupants.
Source: NHTSA crash estimates
Read the evidence and contextRESEARCH-INFORMED EVERYDAY HABITS
Every step comes with its sourcesSafer, healthier days.
Safer, healthier days.
Start with the basics.
Explore free and low-cost habits informed by research, with an evidence grade and linked sources for every idea. Take the free 2-minute quiz to find your Top 10 places to start.
- Everyday actions
- 50
- Grade A steps
- 28
- Unique source links
- 62
ONE STEP FROM THE GUIDEEvidence grade A
Not medical advice. Consider the context and your own circumstances.
01
Find your focusFive simple questions.
02
Explore the whyRead the context and sources.
03
Choose one stepSave it in your own checklist.
A FEW PLACES TO BEGIN
50 available stepsEveryday habits, worth exploring
Safety01
Buckle up in every seat
Fasten your seat belt before the trip starts, including in the back seat.
Explore this stepSafety02
Buckle the helmet, not just the belt
Wear a helmet and fasten its strap before a motorcycle or electric-bike trip.
Explore this stepSafety03
Make a working smoke alarm part of your home
Install a smoke alarm and keep it working.
Explore this stepSafety04
Choose a sober, unhurried drive
Keep your speed down and leave driving to someone who has not been drinking.
Explore this stepSafety05
Use a child restraint instead of your arms
Secure a young child in a child safety seat according to its instructions.
Explore this stepSafety06
A window screen is not child fall protection
Fit child window protection and move climbable furniture away from windows.
Explore this stepSafety07
Put the life jacket on before boating
Wear a life jacket while boating and keep children near water in sight.
Explore this stepSleep08
Keep your sleep schedule regular
Make your bedtime and wake time more consistent rather than cutting sleep short.
Explore this stepSleep09
Give your wake time a routine
Keep your wake time consistent through the weekend and get morning light.
Explore this stepSleep10
Feeling awake does not prove you slept enough
Make room for a full night of sleep instead of using how alert you feel as the test.
Explore this stepSleep11
Move caffeine earlier
Move caffeinated drinks earlier in the day, especially when sleep is slipping.
Explore this stepSleep12
Swap the glowing bedtime book
Choose a paper book or non-light-emitting reader instead of a glowing screen before bed.
Explore this stepSleep13
Try a brief nap, not a long reset
When tired in the afternoon, try a short nap if you can fall asleep.
Explore this stepMoney14
Price the repair before buying the warranty
Compare an extended warranty's price with a repair you could afford and the cover you already have.
Explore this stepMoney15
Let fewer trades be a decision
Resist trading more often just because markets are moving sharply.
Explore this stepMoney16
Compare the index option before paying for selection
Compare a broad index fund with an actively managed fund before choosing a long-term holding.
Explore this stepMoney17
Do not make your finances a single bet
Avoid concentrating your money in a lone stock, platform or property.
Explore this stepMoney18
Buy the gym habit you have, not the habit you want
Use pay-per-visit or a short contract until your gym attendance is reliably established.
Explore this stepMoney19
A falling stock does not owe you a rebound
Apply your planned sell rules to losing stocks rather than buying more just to lower the average price.
Explore this stepMoney20
Build a job-search system, not just a resume pile
Combine job-search skills, clear goals and requests for support.
Explore this stepFitness21
Help an older parent train balance and strength
Help an older parent build balance and leg-strength exercise into a routine.
Explore this stepFitness22
Fit walking into the day you already have
Build walking into commuting, errands and ordinary trips.
Explore this stepFitness23
Pick up a racket if you enjoy it
Make a racket sport you enjoy part of your exercise routine.
Explore this stepFitness24
Give everyday movement some effort
If you do not exercise regularly, include brief vigorous activity in ordinary trips or stair climbs.
Explore this stepFitness25
Include strength work in your week
Include muscle-strengthening activity alongside aerobic movement.
Explore this stepFood26
Use processed meat less often
Cut back on ham, bacon, sausages and similar processed meats.
Explore this stepFood27
Keep the nut portion modest
Add a modest portion of plain, unsalted nuts rather than eating them without a limit.
Explore this stepFood28
Swap in some whole grains
Replace some refined rice or flour foods with whole-grain versions.
Explore this stepFood29
Make produce a daily habit
Include fruit and vegetables across your meals.
Explore this stepFood30
Swap some saturated fat, not every oil on the shelf
Use plant oils in place of some butter or lard rather than buying oils for special health promises.
Explore this stepHealth31
Keep your home and car smoke-free
Ask household members and visitors to smoke outside the home and car.
Explore this stepHealth32
Break up long stretches of sitting
Get up and move periodically rather than staying seated for a long stretch.
Explore this stepRelationships33
Discipline without hitting or humiliation
Use discipline without hitting your child or calling them stupid or lazy.
Explore this stepRelationships34
Meet people instead of overpredicting chemistry
Meet more people in person rather than betting everything on a profile or ideal-type checklist.
Explore this stepRelationships35
Look for follow-through, not a secret signal
Notice who initiates, makes plans and follows up instead of decoding a look or tone.
Explore this stepRelationships36
Check how the relationship feels from inside
Assess commitment, appreciation, satisfaction and conflict instead of only checking a partner's credentials.
Explore this stepRelationships37
Take turns going beyond small talk
Take turns sharing something genuine and asking a similarly personal question.
Explore this stepScams38
Give a parent a ready-made exit line
Agree on a phrase such as “I need to discuss this with my family” before a pressured sales pitch.
Explore this stepDigital Security39
Protect the inbox that resets your other accounts
Enable additional login verification for email, payment and social accounts; favor device-based checks.
Explore this stepDigital Security40
Give your email a password of its own
Use a distinct strong password for each account and keep it in a password manager.
Explore this stepDigital Security41
Lock the phone and protect the SIM
Set a screen-lock code and a SIM PIN, and keep the carrier's recovery information accessible.
Explore this stepDigital Security42
Clear out stale account access
Review logged-in devices and authorized apps; remove unfamiliar devices and apps you no longer use.
Explore this stepEmergency43
Know the exit before there is smoke
Plan an escape route; during a fire, stay below smoke and avoid opening a hot or smoky door.
Explore this stepEmergency44
Hear thunder? Change the plan
Take shelter in a building or hard-topped vehicle when you hear thunder.
Explore this stepEmergency45
Clear-looking water can still need treatment
Bring questionable drinking water to a full boil before drinking it.
Explore this stepLearning46
Close the book and test yourself
After studying, close the material, recall the key points and check what you missed.
Explore this stepLearning47
Give a new habit time to become ordinary
Repeat a simple habit in a stable context instead of judging it by a fixed short deadline.
Explore this stepLearning48
Check email in batches
If your job allows it, check email at planned times instead of reopening it whenever a message arrives.
Explore this stepLearning49
Make the cue part of the plan
Write a goal as an if-then plan that says when and where you will act.
Explore this stepLearning50
Compare buying time with buying things
Compare a time-saving service with your own time cost before choosing what to buy.
Explore this stepEvidence grades are labels carried over from the source work, not a guarantee of benefit. Check each source and consider your own circumstances.
STAY CURIOUS. KEEP LEARNING.
A little nudge to keep going.
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