Fifteen tools, by pillar.

What to do today, from a plan that fits how you move now.

• A two-minute Movement check finds where to start, from sitting down to training with weights.
• One exercise at a time, with a moving picture, sets, repetitions and rest.
• A calendar to rearrange, and a physio or coach can send you a routine as a link.

Comes with Exercise Optimisation, and with plans where strength training is in focus.

Simple fitness tests at home, after eleven safety questions.

• A five-test quick check, or 17 tests of strength, balance, aerobic fitness and flexibility.
• A timer guides each test, and your results build up over time.
• Kit ideas, help if moving is harder, and a print for your GP or physio.

Comes with Exercise Optimisation, Fall Prevention, Independent Living and Prehabilitation.

How much protein a day, from your weight and what you're aiming for.

• Six aims, from staying healthy to keeping muscle with age, each a published range.
• Today's tally against your range, with UK or Australian foods.
• A 'check first' line for kidney disease, pregnancy and more.

Comes with Diet Optimisation, Weight Loss, Exercise Optimisation and Bone Health. Never with a kidney disease plan.

The 14 Mediterranean diet questions each week, with a wreath that fills as your score grows.

• Scored as in the Health Optimisation check, with the easiest changes to make next.
• A daily tick-list of ultra-processed foods, with a swap for the ones you have most.

Comes with Diet Optimisation, Heart & Artery Health, Stroke Prevention and Menopause.

A garden of 30 plots that grows as you tap the plants you've eaten.

• Herbs and spices count a quarter, and you can add your own.
• UK or Australian names, your weeks over time, and easy ideas for more.

Comes with Diet Optimisation and Vegan Diet Optimisation.

Foods chosen with the brain in mind, from the MIND diet: what to buy, ticked off in the shop.

• Tap what to buy, grouped as the MIND diet groups it, with its amounts.
• Tick it off in 'My list this week', then copy, share or print it.
• Its cautions first, such as warfarin and green leafy vegetables.

Comes with Dementia Prevention and MCI & Brain Health.

The DASH eating plan as a shopping list: vegetables, fruit, wholegrains, lower-fat dairy and less salt.

• Tap what to buy, grouped as the DASH plan groups it, with its amounts.
• Tick it off in 'My list this week', then copy, share or print it.
• Its cautions first: potassium with kidney disease or blood pressure medicines, and salt substitutes.

Comes with Hypertension, Stroke Prevention and Heart & Artery Health. Never with a kidney disease plan.

For IBS: the everyday advice first, and the stage 1 foods once a dietitian has started you on low FODMAP.

• The everyday advice, then the stage 1 foods to tap and buy, with UK or Australian names.
• Tick it off in 'My list this week', then copy, share or print it.
• Its cautions first: a coeliac test before cutting down on wheat, and when to see a GP.

Only with an IBS plan, used with a dietitian.

A one-minute sleep diary each morning, and what it shows you.

• A night dial, and your nights over 7, 14 or 28 days.
• Your patterns: nights with and without caffeine, alcohol or screens.
• A wind-down routine, six short lessons, and where to get free CBT for insomnia.

Comes with Insomnia and Sleep Optimisation.

A guided breathing exercise: the circle grows as you breathe in and shrinks as you breathe out.

• Box breathing, cyclic sighing or even breathing, for 1, 3 or 5 minutes.
• A daily goal of 10 slow breaths, with medals at 5, 10 and 20 days in a row.
• A relaxation exercise, not a treatment.

Can go with any plan.

A short brain workout: quick taps, four boxes, finding a circle and a number trail.

• Quick (about a minute), Daily (about 6) or Full (about 10).
• Your own personal bests and trend, with no comparisons.
• A brain workout, not a test.

Comes with Dementia Prevention, MCI & Brain Health, Health Optimisation and the stroke plans.

Help to get started on everyday tasks, and to keep going.

• Today: now and next, up to three priorities, and the day's routines.
• Tasks in small steps, done one at a time with a timer you can see.
• Routines with a short version for hard days, and reminders in your own calendar.

For organising everyday life. Not a treatment for any condition.

Time and money since you stopped smoking or vaping, or a drinks diary for alcohol.

• Cigarettes not smoked, money kept, and what's getting better.
• A five-minute timer to ride out a craving, with your own reasons.
• Free support for each UK nation and for Australia.

Comes with Smoking & Vaping Cessation and Alcohol Reduction.

Home blood pressure readings, laid out the way NICE asks.

• Two readings a minute apart, morning and evening, with a one-minute timer.
• Readings over 7, 30 or 90 days, and the week printed for your appointment.
• It never calls a reading high or low.

Comes with Hypertension, Stroke Prevention, Heart & Artery Health and CKD.

A daily check-in of the symptoms you choose.

• Hot flushes, bleeding and notes, from None to A lot.
• Four weeks at a glance, with treatment changes marked.
• Prints four weeks for your appointment.

Comes with the Menopause plan.