Phase 1Weeks 1–3
Foundation
Lock in the physical anchors: daylight, hydration, balanced meals, training, mobility and sleep. Complete the evening check-in every day — even when the answer is no.
PhysicalSleep
10 daily habits
Holistic wellness · Free resource
The Daily
Wellness Protocol
Holistic wellness isn't something you do once — it's something you practise every day. This protocol focuses not just on physical health, but also on your mental, emotional and social well-being, so that reaching your fitness goal goes hand in hand with looking after the whole person.
Use the 9-week roadmap as your guideline: three phases that build the protocol up step by step, until by week 9 it's simply how you live — and you've reached a new level of yourself.
Every day counts. Nine weeks to a new level.
1Daily protocol
4Moments a day
7Dimensions
9Week roadmap
01
Every day
The Daily Protocol
Four moments in your day, each with a handful of simple habits across the seven dimensions of wellness. Tick them off as you go — your progress for today is saved on this device.
02
Your guideline
The 9-Week Roadmap
You don't need to do the full protocol on day one. Each phase adds a new layer on top of the last, so the habits have time to stick before the next ones arrive.
Phase 2Weeks 4–6
Build
Add the mind: breathwork or meditation, affirmations, gratitude, journaling, a real mental break and one genuine connection a day. Try one new practice from the library each week.
MentalEmotionalSocial
16 daily habits
Phase 3Weeks 7–9
Elevate
The full protocol across all seven dimensions: daily learning, connecting to your purpose, your environment and sustainable choices. In week 9, reflect on how far you've come.
IntellectualSpiritualEnvironmental
20 daily habits
ThenWeek 10 onwards
Your new normal
The protocol doesn't end — it's daily. Keep the habits that changed you, set new goals, and run the roadmap again whenever you're ready for the next level.
Your 63 days
Start your 9 weeks to track each completed day.
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03
The why behind the protocol
The 7 Dimensions of Wellness
Wellness is more than training and nutrition. Every habit in the daily protocol serves one of these seven dimensions — and each one supports the others. When one is neglected, the rest feel it.
04
Where to improve
11 Key Categories of Health & Wellness
We will look at 11 key categories of health and wellness where you can aim to improve in your daily life — ranging from physical fitness to mental and social well-being.
05
Every evening
Important Daily Self Check-Ins
The last step of the daily protocol. Take two minutes at the end of each day and tick what you can honestly answer “yes” to — it's not a test, it's a way to notice patterns over time.
06
Health, wellness & fitness tips
New-Age Practices for Mind & Body
A library of practices to explore — what each one is, how to do it, why people use it and when to try it. From week 4 of the roadmap, pick one new practice each week and add it to your day — rather than trying everything at once.
Evidence level:
Strong evidence
Some / emerging evidence
Traditional or experiential
No practices match your search.
Progress isn't always linear. Be kind to yourself — setbacks are a normal part of any fitness journey.