General ideas for adults, not treatment or a personalised plan. Adapt them to your health and circumstances. Persistent sleep or stress problems? Speak with your GP. Nothing here is saved after a reload.
{"cards":{"sun":{"title":"Morning Sun","icon":"sun","step":"Step outdoors after waking. Choose 5, 10, 15 or 20 minutes for your morning routine. Start where you want.","benefits":["Helps cue your body clock","Can improve morning alertness","Supports the timing of evening sleepiness"],"more":"Morning daylight can help cue the body clock and alertness when you normally sleep at night. The smiling face is just for fun: a longer time is not automatically better. Choose a comfortable outdoor routine; never look directly at the sun.","tool":"sun"},"morningWalk":{"title":"A morning walk","icon":"walk","step":"Follow your morning light with a 5–20 minute walk at a comfortable pace. Around the block is a perfectly good start.","benefits":["A simple way to add movement","Can support mood and reduce tension","An easy routine to repeat"],"more":"Regular movement supports mental and physical wellbeing. A few manageable minutes can start the habit. Walk with a friend, choose a quiet route, or use another movement that suits your mobility.","tool":"walk"},"breakfast":{"title":"A satisfying breakfast","icon":"breakfast","step":"Try eggs, mushrooms, and plain yoghurt with berries. Add wholegrain toast or oats if you like. Tap the ingredients to build your own plate.","benefits":["Protein can help with fullness","Eggs and yoghurt provide protein","Fruit, vegetables and grains add variety"],"more":"Croissant in Paris? Lovely.\n\nFor an everyday breakfast, give protein a place on the plate. Pasture-raised eggs can be your preference; tofu or beans work too. Cook with olive oil, or a little organic butter for flavour. Protein supports growth and repair. Naturally occurring sugars in fruit and plain yoghurt are not the same as added sugar.","tool":"breakfast"},"coffee":{"title":"Coffee timing","icon":"coffee","step":"Try your last coffee earlier, a smaller cup or decaf. Slide the time to see why an afternoon coffee can still be around at sleep time.","benefits":["Caffeine can improve alertness","Too much can feel jittery","Later caffeine can disrupt sleep"],"more":"Caffeine may help concentration, but its effects and clearance vary between people. Some can remain in the body into the next day.\n\nMove late drinks earlier and, if you are reducing a regular intake, cut down gradually. The graphic uses an assumed five-hour half-life, not a personal reading.","tool":"coffee"},"wind":{"title":"Wind down","icon":"lamp","step":"Choose when you would like to turn in. Then tap the lamp, TV and phone to build a quieter evening.","benefits":["Dimmer light as the day ends","Fewer screens and interruptions","A repeatable evening routine"],"more":"Start with a simple cue: dim the room and put screens away about an hour before your chosen sleep time. Warm lamps can make the room feel inviting, but brightness matters too.\n\nA familiar comedy earlier in the evening may feel less stimulating than a tense film. For the final stretch, try a book, gentle music or quiet company. Keep a fairly steady wake-up time too.","tool":"wind"},"sleepWeight":{"title":"Sleep comes first","icon":"moon","step":"Plan a regular sleep window. Adults aged 18–64 generally need 7–9 hours of sleep, with consistent bed and wake times.","benefits":["Short sleep can increase hunger","Tiredness can influence food choices","Rest supports energy for daily activity"],"more":"Too little sleep can make high-energy foods more tempting and leave you less energy for movement. Better sleep is one part of a balanced routine, not a weight-loss shortcut.\n\nTime in bed includes any time you spend awake. Use Sleep Better for a closer look at your evening and morning habits.","tool":"sleep","linkGoal":"sleep"},"walk":{"title":"A little movement","icon":"walk","step":"Add a comfortable 5, 10, 15 or 20 minute walk. Repeat what fits, then build up gradually.","benefits":["Regular movement supports health","A manageable starting point","More activity can be added over time"],"more":"10,000 steps is a familiar personal target, not a requirement everyone must meet. Benefits begin before that.\n\nCurrent Australian guidance encourages varied activity most days, including 30 minutes or more of moderate-to-vigorous activity on most days. Start from your own baseline.","tool":"walk"},"group":{"title":"Find your people","icon":"group","step":"Choose a walking group, a beginner fitness class or a small-group session. Ask the organiser how the session can be adapted for your level.","benefits":["An instructor can guide a class","Company can support motivation","A chance to meet other people"],"more":"Try a gym, pool, recreation centre or walking group. Look for an introductory pace and an instructor who can offer alternatives. A suitable class can combine movement with company; not every class fits every person.","tool":"group"},"plate":{"title":"A balanced plate","icon":"plate","step":"Start with a protein food, add vegetables or fruit, and include a wholegrain or other nourishing carbohydrate. Tap to put the pieces together.","benefits":["Protein for maintenance and repair","Plant foods for fibre and variety","A repeatable approach to meals"],"more":"Try eggs, tofu, beans, fish or chicken alongside vegetables and a wholegrain you enjoy. The drawing is a meal idea, not a portion prescription. Enjoy a range of foods rather than relying on a single special ingredient.","tool":"plate"},"water":{"title":"A simple swap","icon":"water","step":"Choose water in place of one sugary drink today. Still, sparkling or a squeeze of citrus: start with something you enjoy.","benefits":["Less added sugar in that drink","A straightforward everyday choice","One change you can repeat"],"more":"Soft drinks, sweetened coffees and other sugary drinks can add energy without the fibre of whole foods. Swapping one for water can support balanced eating without banning foods or counting calories.","tool":"water"},"strength":{"title":"Build some strength","icon":"strength","step":"Try an introductory strength session or ask a qualified instructor to show you a suitable starting exercise. Build the routine before the intensity.","benefits":["Supports everyday strength","Adds variety to movement","Can develop confidence and routine"],"more":"Australian guidance includes muscle-strengthening activity on at least two days each week. Bodyweight movements, resistance bands and gym equipment are options. Begin within your ability and learn a comfortable technique rather than pushing through pain.","tool":"strength"},"rhythm":{"title":"A steady rhythm","icon":"clock","step":"Choose a wake-up time you can keep on most days. Make room for a similar sleep time, including weekends where practical.","benefits":["A predictable morning anchor","Regular timing supports sleep","Less shifting between weekdays and weekends"],"more":"Work towards a consistent schedule, but go to bed when sleepy rather than forcing sleep. A late night does not erase your progress. The planner shows a possible window in bed; it is not a prediction of how long you will sleep.","tool":"sleep"},"rest":{"title":"Room for rest","icon":"moon","step":"Work backwards from your usual wake-up time. Adults aged 18–64 generally need 7–9 hours of sleep.","benefits":["Sleep supports daytime alertness","Room for a more consistent routine","Time to recover between days"],"more":"Allow for some time awake when planning your night. Protecting a realistic sleep window is more useful than chasing a perfect number on a tracker.","tool":"sleep"},"dinner":{"title":"Dinner, then rest","icon":"plate","step":"When practical, finish your main evening meal about 2–3 hours before bed. Choose a sleep time to see an example.","benefits":["A calmer end to the evening","Less chance of a heavy meal feeling uncomfortable","An easy time cue for your routine"],"more":"This applies to a main meal, not a ban on evening food. A small snack is fine if you are hungry. Keep meal timing suited to your daily routine.","tool":"dinner"},"holiday":{"title":"Holiday","icon":"holiday","step":"Plan a little breathing room: a day nearby, a night away or a family holiday. Tap a few ideas to make the break your own.","benefits":["Time away from everyday demands","Space to connect without a packed schedule","A chance to practise quieter routines"],"more":"A holiday could be a welcome change of pace, alone or with family. Children bring their usual energy, so leave room for downtime. A slow walk or shared breakfast can be enough.\n\nLeave the laptop behind where practical. Enjoy daylight after waking, an earlier coffee if it suits you, and an unhurried evening. Quiet company counts too.\n\nIf work cannot wait, agree a short check-in earlier. For an evening drink, choose something alcohol-free or caffeine-free. Morning daylight and consistent sleep times can support a routine, but a trip does not guarantee a body-clock reset. A local day off counts.","tool":"holiday"}},"goals":{"stress":{"title":"Stress Less","intro":"A calmer morning, a little room to reset, and a quieter evening. Explore one step at a time.","steps":["sun","morningWalk","breakfast","coffee","holiday","wind"]},"weight":{"title":"Lose Weight","intro":"Six habits to explore at your pace: rest, movement, company, food, water and strength.","steps":["sleepWeight","walk","group","plate","water","strength"]},"sleep":{"title":"Sleep Better","intro":"Build a steadier rhythm, then give the evening room to slow down.","steps":["rhythm","sun","rest","coffee","dinner","wind"]}}}
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