Ready-made habits to install in your plan
Add any of these to a GoodBuddi program and schedule them in your week.
Physical
Morning Stretch Routine
10 minutes of full-body movement to wake up properly. Sets your energy for the whole day — no equipment needed.
+ Add to plan
Physical
Evening Walk (No Phone)
30 minutes outside, phone in your pocket. Best nervous system reset after a long day. Simple and completely underrated.
+ Add to plan
Mental
Gratitude Journal
Three specific things from yesterday — not general, specific moments. Takes 5 minutes and shifts your whole frame.
+ Add to plan
Mental
Read 10 Pages
Daily. No phone. Any book you actually want to finish. 10 pages sounds small — it adds up to 15 books a year.
+ Add to plan
Relationships
Call Someone You Love
Once a week, no agenda. Just talking. Schedule it in GoodBuddi or it won't happen. This one matters more than you think.
+ Add to plan
Spiritual
5-Minute Box Breathing
Inhale 4, hold 4, exhale 4, hold 4. Do it before bed. Clinically proven to lower cortisol. Takes nothing.
+ Add to plan
Mental
Sunday Weekly Review
15 minutes every Sunday: what went well, what to adjust, one thing you're looking forward to. Tiny ritual, big results.
+ Add to plan
Physical
Cold Shower Finish
End every shower with 30 seconds cold. Dopamine spike, better alertness, genuine accomplishment before 8am.
+ Add to plan
Products worth actually using
Real products paired with a specific GoodBuddi habit — so you actually use what you buy.
Sleep
Oura Ring / Whoop
Wear it to sleep, check your recovery score every morning. Pair with a 'Review recovery' activity and let the data actually change your behavior.
Add morning check-in →
Supplements
AG1 / Athletic Greens
Add 'AG1 before coffee' as a daily activity in GoodBuddi. It's the scheduling, not the supplement, that makes the difference.
Add supplement habit →
Recovery
Theragun / Hyperice
Most people buy a Theragun and use it twice. Build a '5-min recovery' activity after workouts. You'll actually use it.
Add recovery habit →
Fitness
Kettlebell Kings
One 16kg kettlebell + three GoodBuddi activities per week = a complete Physical program. Minimal gear, maximum output.
Add training program →
Learning
Audible
Pair 'Listen 20 min' with your evening walk. Two habits, one time slot. Audible's best use is on a walk — not the couch.
Add listening habit →
Courses worth actually finishing
Each paired with a GoodBuddi activity so you don't just watch — you implement.
Health · Free
Huberman Lab Protocols
Science-backed routines for sleep, focus, and energy. Pick one protocol, build it as a GoodBuddi program, actually implement it.
Mindset · Free on Coursera
Science of Well-Being (Yale)
Laurie Santos' most popular Yale course. Free on Coursera. Each week has a practice — add them all to a GoodBuddi Mental program.
Self-knowledge · Free quiz
The Four Tendencies Quiz
Tells you exactly why you follow through on some things and not others. 10 minutes. Changes how you structure your GoodBuddi programs.
Fitness · Free
Move With Nicole — Pilates
Best free Pilates on YouTube. 20-30 min sessions, genuinely effective. Add 'Pilates 3x/week' to your Physical program and link the channel.
Have something worth adding? ash@goodbuddi.com — if it's genuinely good, it shows up here.