Month 1 — Foundations

Simple Focus Checklist

Low friction, high uptake. Choose one or two focuses per pillar and build consistency — not perfection. Your progress is auto-saved as you go.

How to Use This Checklist

Month 1 is about low friction, high uptake. You're not trying to be perfect across all 8 pillars simultaneously. Instead, you're choosing ONE–TWO simple focuses per pillar to build consistency.

Instructions

During onboarding, we'll help you choose your focus for each pillar and which pillars are your priority.

Track your progress either weekly or monthly

Aim for 80% completion by end of month (not 100%)

Celebrate small wins

Adjust if something isn't working

The 8 Pillars: Choose Your Simple Focus

Walking

Choose ONE:

Daily step goal: Achieve my target steps per day (aim for 7,000–10,000)

Time-based goal: Walk my target minutes per day (aim for 30–45 min)

Frequency goal: Take an intentional walk (15+ min) on my target days per week

Outdoor goal: Walk outside in nature my target times per week

Connection goal: Walk with a friend my target times per week

My specific target (steps / minutes / days) My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

Notes / Observations

Dual-Tasking

Choose ONE:

Cognitive walking: During my target walks per week, practice dual-tasking (spelling backwards, counting, memory games)

Exercise dual-task: Add cognitive challenge to my target strength sessions per week (counting during reps, reciting things, completing a more complex movement)

Daily life dual-task: Practice balancing on one leg while brushing teeth daily

Conversation walks: Walk with friend/family while discussing complex topics my target times per week

My target (sessions / days per week) My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

Dual-task ideas I tried

Nutrition

Choose ONE based on where you are right now:

If you eat minimal protein: Add protein to breakfast my target days per week (aim for 20–30g)

If you rarely eat vegetables: Add one vegetable side to dinner my target nights per week

If you drink sugary drinks regularly: Replace my target sugary drinks per day/week with water, unsweetened tea/coffee, or sugar-free alternative

If you eat a lot of takeaway/processed food: Reduce takeaway and cook more home meals per week

If you eat mostly white bread/pasta/rice: Swap for veggies or wholegrains my target nights per week

If you never eat fish: Eat fatty fish or canned fish my target times per week

If you skip breakfast or eat sugary breakfast: Eat a protein-based breakfast my target days per week

If you're already eating pretty well: Increase vegetable servings or improve food hygiene (eat at the table, TV off, slow down)

My current eating pattern My specific target My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

What I noticed when I made this change

Sleep

Choose ONE:

Consistent bedtime: Go to bed by my target time at least 3–4 nights per week

Sleep duration: Aim for my target hours of sleep per night (7–9 hours recommended)

Screen-free wind-down: No screens 30–60 min before bed my target nights per week

Sleep hygiene: Create bedtime routine (e.g. dim lights, read, stretch) and follow my target nights per week

Caffeine cutoff: No caffeine after my target time daily

Bedroom environment: Make bedroom dark, cool (18–20°C), and quiet

My specific target (bedtime / hours / nights) My focus for Month 1

Weekly tracking

Week 1

Bedtime consistency (nights / 7)

Average sleep duration

Sleep quality (1–10)

Week 2

Bedtime consistency (nights / 7)

Average sleep duration

Sleep quality (1–10)

Week 3

Bedtime consistency (nights / 7)

Average sleep duration

Sleep quality (1–10)

Week 4

Bedtime consistency (nights / 7)

Average sleep duration

Sleep quality (1–10)

What helped sleep most What disrupted sleep

Cognitive Stimulation

Choose ONE:

Daily brain challenge: Complete a challenging puzzle (crossword, Sudoku, etc.) my target days per week

Learning commitment: Spend 15–30 min daily learning something new (language, instrument, skill)

Reading challenge: Read challenging material (not just entertainment) my target days per week

Memory practice: Memorise something weekly (poem, speech, list) and recite it

Cognitive tests: Complete Trail Making Test and Verbal Fluency Test monthly to track progress

My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

Most enjoyable cognitive activity

Connection

Choose ONE:

Weekly social time: Have meaningful in-person interaction with friends/family my target times per week

Phone calls: Call (don't text) someone you care about my target times per week

Group activity: Attend group exercise class, club, or community event my target times per week

Intentional conversations: Have at least one deep, meaningful conversation per week

Community engagement: Post in the reMYnd forum my target times per week

Walking buddy: Walk with friend/family member my target times per week

My specific target My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

Best connection moments this month

Meaning & Purpose

Choose ONE:

Daily gratitude: Write down my target things I'm grateful for every morning

Purpose reflection: Spend my target minutes weekly reflecting on "why" (journal, meditation, prayer)

Values alignment: Identify my core values and do one action aligned with each value weekly

Service/contribution: Volunteer, mentor, or help someone my target times per month

Faith practice: Engage in spiritual practice (prayer, meditation, reading) my target times per week

Legacy work: Spend my target minutes per week on something meaningful that outlasts me

My specific target My focus for Month 1

Weekly tracking

Week 1

Week 2

Week 3

Week 4

What brought the most meaning this month

Weekly Habit Stack Planner

Plan how you'll STACK behaviours together

Combining pillars in a single activity multiplies your impact without adding extra time.

Example week

Morning: Walk 30 min with friend (Walking ✓ + Connection ✓ + dual-task if discussing complex topic ✓)
Breakfast: Greek yogurt with berries and walnuts (Nutrition ✓)
Evening: Strength workout with counting during reps (Exercise ✓ + Dual-task ✓)
Bedtime: Read in bed, lights out by 10:30pm (Sleep ✓ + Cognition ✓)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Month 1 Progress Check-In

Week 1 Reflection

What went well What was challenging Adjustments needed

Week 2 Reflection

What went well What was challenging Adjustments needed

Week 3 Reflection

What went well What was challenging Adjustments needed

Week 4 Reflection

What went well What was challenging Adjustments needed

End of Month 1: Self-Assessment

Completion rate for each pillar

How consistent were you across the month? Aim for 80%.

Overall Month 1 completion

High-Intensity Exercise

Walking

Dual-Tasking

Nutrition

Sleep

Cognitive Stimulation

Connection

Meaning & Purpose

What I'm most proud of Biggest challenge What I learned about myself Habit stacks that worked best

I noticed I feel better with (choose ONE):

What I'll continue in Month 2 What I'll adjust in Month 2

Community Challenge: Month 1

Optional group activities

Build connection and accountability with your fellow reMYnd members

Challenge 1

Stack It Sunday

Share your best habit stack of the week in the forum
Post a photo, story, or just describe it
Inspire others with creative combinations

Challenge 2

Move & Connect

Walk with a buddy (in-person or virtual)
Post your total combined steps/distance for the week
Goal: Group accumulates 1 million steps in Month 1

Challenge 3

Brain Food Swap

Share your favourite brain-healthy recipe in the forum
Try someone else's recipe
Vote on best recipe at end of month

Challenge 4

Baseline Celebration

Complete your baseline assessments
Share ONE baseline metric you're working on (you choose what feels comfortable)
Celebrate showing up, not the numbers

Remember: This Is Month 1 of 12

You're not trying to:

Be perfect
Do everything
Transform overnight
Compare yourself to others

You ARE:

Building awareness
Establishing consistency
Learning what works for YOUR life
Creating a foundation for the next 11 months

The program should feel manageable. If it doesn't, simplify.

Questions? Struggling? Winning?

Share in the forum!

Bring it to the monthly live check-in!

You've got this.

Simple Focus Checklist

How to Use This Checklist

The 8 Pillars: Choose Your Simple Focus

High Intensity Interval Training (HIIT)

Walking

Dual-Tasking

Nutrition

Sleep

Cognitive Stimulation

Connection

Meaning & Purpose

Weekly Habit Stack Planner

Plan how you'll STACK behaviours together

Month 1 Progress Check-In

Week 1 Reflection

Week 2 Reflection

Week 3 Reflection

Week 4 Reflection

End of Month 1: Self-Assessment

Completion rate for each pillar

Community Challenge: Month 1

Optional group activities

Remember: This Is Month 1 of 12

You're not trying to:

You ARE:

Questions? Struggling? Winning?