11. The PRSPR Healthy Habit Checklist

1. Welcome

This guide is designed to be printed, one page per topic, and posted somewhere visible: the fridge, a bathroom mirror, a desk. Each checklist distills a full guide from the PRSPR Wellness Starter Kit into a quick daily or weekly reference.

No need to read anything else to use these. Just check the boxes that apply.

2. Morning Habits Checklist

• Water immediately upon waking
• Natural light exposure within an hour of waking

• Movement or stretching (even 5 minutes)
• A few minutes of mindfulness or quiet reflection
• Protein-forward breakfast
• Top 3 priorities identified for the day

3. Evening Habits Checklist

• Wind-down routine started 30-60 minutes before bed
• Lights dimmed, screens reduced
• Caffeine cutoff respected earlier in the day
• Relaxation practice completed (breathing, stretching, journaling)
• Bedroom set up cool, dark, and quiet
• Tomorrow’s top priority noted

4. Hydration Checklist

• Full glass of water before coffee
• Water bottle visible and accessible all day
• Electrolytes considered on high-sweat or high-heat days
• Urine color checked as a general hydration indicator
• Fluid intake tapered in the hour or two before bed

5. Exercise Checklist

• 2-4 strength sessions planned this week
• Daily movement goal set (steps, walks, stretching)
• Mobility or stretching included at least twice weekly
• At least one rest or lower-intensity day scheduled
• Workout chosen the night before to remove decision fatigue

6. Nutrition Checklist

• Protein source at every meal
• Fiber-rich food included at most meals
• Healthy fat included at most meals
• Minimally processed foods make up most of the plate
• Meals planned enough to avoid last-minute stress-eating

7. Stress Management Checklist

• One breathing or mindfulness practice built into the day
• A consistent outlet for processing stress (journaling, talking, movement)
• Top 1-3 priorities identified to reduce overwhelm
• A boundary reviewed if the schedule feels overloaded
• Support person identified for harder days

8. Sleep Checklist

• Consistent wake time maintained, including weekends
• Caffeine cutoff respected (8 hours before bed)
• Screens dimmed or reduced before bed
• Bedroom set up for darkness and cool temperature
• Wind-down routine completed nightly

9. Weekly Planning Checklist

• Meals loosely planned for the week
• Grocery list made before shopping
• Workouts scheduled on the calendar
• One new habit or focus area chosen for the week
• Weekly reflection completed (what worked, what to adjust)

10. Next Steps

Print the checklists most relevant to your current focus, and revisit the full guides behind them anytime you want more depth:

© PRSPR Wellness. Part of the PRSPR Wellness Starter Kit