The flagship tool

Your +10 Plan

The manifesto says six levers; your life says start somewhere. Pick up to three levers, choose one first move for each, sign it if you like, and take away a plan card built for the fridge door, the lock screen or the group chat.

Everything happens in your browser. Nothing you choose here is uploaded, and the plan card cites the public guidance it stands on.

Step 1Pick up to three levers

One is enough to start. Three is the most a plan can hold before it stops being one.

01Move most daysThe body keeps the pace you set it.02Protect your sleepEvery other lever works better after a good night.03Eat mostly whole foodsA plate pattern, not a diet.04Stay genuinely connectedHealthy years are shared years.05Live smoke freeThe single biggest lever most smokers can pull.06Keep a reason to get upPurpose is a habit too.

No levers picked yet.

These are habits associated with more healthy years in large studies and public guidance. Nobody can promise you a number of extra years, and we never will. What the evidence supports is direction: these levers move the odds. Your plan is saved only in this browser. Nothing is sent to a server.

Sources

Physical activity fact sheet World Health Organization, 2024
Healthy diet fact sheet World Health Organization, 2020
Recommended amount of sleep for a healthy adult: a joint consensus statement American Academy of Sleep Medicine and Sleep Research Society, 2015
WHO Commission on Social Connection World Health Organization, 2025
Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission The Lancet, 2024
Tobacco fact sheet World Health Organization, 2025
Purpose in life and its relationship to all-cause mortality and cardiovascular events: a meta-analysis Psychosomatic Medicine (Cohen R, Bavishi C, Rozanski A), 2016
How are habits formed: modelling habit formation in the real world European Journal of Social Psychology (Lally P et al.), 2010Median 66 days to automaticity; individual range 18 to 254 days.

Last reviewed: 2026-07-16

Not sure which levers to pick?

Eight quick questions will point you at the lever with the most room to grow.

Take the start-here quiz