One honest fixat a time.

We take the best available research and turn it into one honest, free, immediately doable fix — then show you exactly which study says so.

Peer-reviewed research · no cookies, no ads, nothing to buy

How one fix is made

  1. Research

    61

    peer-reviewed sources. We start from meta-analyses and systematic reviews — and read the full paper, not the abstract, wherever it is reachable.

  2. Evidence

    103

    verified claims. Every number is read off the source at the moment it is used, kept beside its own denominator, and shown with its limits.

  3. One fix

    24

    published fixes. One free behavior change per topic — and if the evidence will not carry one, we drop the topic instead of softening it.

Browse by category

MovementSitting, steps, strength, fitness — how moving your body changes your odds.FoodWhat is really on your plate, and the smallest swaps that matter.SleepThe habits around the eight hours that decide their quality.MindStress, mood, and the daily inputs your brain runs on.DrinkWhat you pour, and what it does once it is in you.EnvironmentLight, air, and the surroundings you barely notice.

All fixes

  1. A couple of drinks a nightDrinkWhen the glass is empty, put the bottle down and decide again before pouring. Let the second drink be something you choose, not something that just follows the first.
  2. Being a bit isolatedMindThe next time you say we should catch up sometime, do not let it stay sometime. Name a day before the conversation ends, and set it to repeat.
  3. Caffeine too lateSleepCount back eight hours from the time you actually go to bed
  4. Cardio fitnessMovementTwice a week, walk or take the stairs briskly enough that you can still talk but not sing
  5. Eating too fastFoodPut the fork down between bites
  6. Exercise for low moodMindPut a brisk walk in tomorrow the way the trials ran it
  7. Getting 'enough' vegetablesFoodAdd one more portion of fruit or veg to a meal that you're already eating
  8. Headphone volumeEnvironmentTurn it down until you could still hear someone talking beside you, and leave it there. A percentage of maximum volume tells you nothing about how loud that is
  9. Morning light and your body clockSleepTake something you already do in the morning
  10. Movement after mealsMovementTake a 10-minute easy walk right after your biggest meal, usually dinner
  11. Never downshifting out of stressMindSlow your breathing to about six breaths a minute
  12. Not cleaning between your teethEnvironmentAdd flossing to the brushing you already do
  13. Not enough fibreFoodSwap one refined staple you already eat for its whole version
  14. Phone in bedSleepPut your phone across the room, not on the nightstand, and keep the last hour before bed screen-free
  15. Processed meatFoodSwap one processed-meat meal a week for something you already eat
  16. Prolonged sittingMovementTake a few minutes of easy walking every half hour, and aim for about an hour of daily movement
  17. "Running ruins your knees"MovementIf something is stopping you from running, it should not be the fear of wrecking your knees
  18. Short sleepSleepWake up at the same time every day, even on weekends
  19. StepsMovementAdd a thousand steps to wherever you are now
  20. StrengthMovementTwice a week, do one short set of sit-to-stands from your chair and push-ups against a counter
  21. Sugary drinksDrinkSwap one sugary drink a day
  22. The nightcapSleepSkip the nightcap. On any night you want to sleep well, stop using a drink as the thing that gets you to sleep.
  23. Too much saltFoodTaste your food before you reach for the salt, and move the shaker off the table
  24. Ultra-processed foodFoodSwap one ultra-processed thing a day for a whole-food version

24 published fixes · each verified against its primary source before it ships. When we're wrong, we say so in the open.