Output InDx

Output InDx — daily choices and scores

Pick the habits you want to track. Open My list to log them.

Morning

0/7
Get up with the first alarmStart the day when you planned.
Do a workoutMake time for a training session.
Eat a protein-rich breakfastChoose a breakfast that includes protein.
Drink a glass of waterHave water after you get up.
Get outside in the morningSpend a few minutes in daylight.
Set one priorityDecide what matters most today.
Stretch or do a mobility routineTake a few minutes to move gently.

During the day

0/6
Use social media intentionallyOpen it with a purpose and stop when you’re done.
Eat a balanced lunchMake time for a meal that fuels your afternoon.
Do a focused work blockWork on one task with notifications silenced.
Take a walkStep away from your work or usual routine.
Take a movement breakStand up and move after sitting for a while.
Take a quiet breakPause for a few minutes and give yourself some space.

Evening

0/8
Have supper earlyEat at the time you planned.
Stick to your evening food planChoose in advance what you want to eat after supper.
Spend undistracted time with familyGive the people you’re with your full attention.
Keep evening social media within 20 minutesSet aside a short window for checking in.
Prepare food for tomorrowPack a lunch or get breakfast ready.
Make time for a hobbyDo something you enjoy for its own sake.
Make a short plan for tomorrowWrite down what you want to tackle first.
Go for an after-supper walkGet outside for a little movement.

Bedtime

0/6
Tidy up before bedReset one space for tomorrow.
Get in bed by 10 p.m.Give yourself the sleep window you planned.
Put your phone away before bedGive yourself some time away from screens.
Read a few pagesChoose something you enjoy reading.
Write down one good thingNotice a moment from today you appreciated.
Follow a wind-down routineMake time for the steps that help you settle.

Throughout

0/8
Meet your water goalUse a daily target that fits your routine.
Check in with a friendTake a moment to connect.
Stick to your spending planPause and make purchases deliberately.
Make time for what mattersChoose an activity that supports your priorities.
Eat fruit or vegetablesInclude some with a meal or snack.
Do something kindLook for a small way to help someone.
Learn something newRead, practise, or explore a topic you’re curious about.
Keep notifications manageableUse quiet mode when you want fewer interruptions.