Vitality & Practical Survival (Train Your Body Like an Asset)
Your body is the one piece of equipment you can't replace. Maintain it like your life depends on it — because it does.
🌿 Time to Relax Muscles and Recharge Energy
Walk 10,000 Steps 4x a Week
Imagine an autumn trip to Japan, and pleasantly walk 10,000 steps four times a week without overexerting yourself.
📷 Photo verification · 10P
Climb 10 Flights of Stairs
Skip the elevator and slowly climb 10 flights of stairs, praising your leg muscles by saying, "You're doing great."
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Stretch Every Hour
Set an alarm every hour for your waist that suffers from sitting too long, and stretch fully or do light squats.
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Sleep Early and Eat Veggies
Turn off your phone before 11 PM for deep sleep, drink 2 liters of water, and soothe your stomach with vegetables for one day.
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Sleep in Total Darkness
Carefully cover even the tiniest lights in your room so nothing disturbs your sleep, and rest deeply in perfect darkness.
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Rest Your Eyes, Then Walk
Rest your tired eyes by looking far away every 20 minutes, and enjoy a light 15-minute walk without your phone after lunch.
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Take a Full Power-Off Day
Just one day a week, like Sunday afternoon, turn off all power and focus completely on resting your body.
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🌿 A Strong Fence Protecting Me and My Family
Write Down Emergency Numbers
So you don't panic if your phone dies, neatly write down family and expert numbers on paper and keep it in your wallet.
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Locate Shelters, Pack Emergency Food
Note the location of emergency shelters and AEDs in your neighborhood, and reassuringly pack 3 days' worth of emergency food.
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Practice CPR and Fire Safety
To stay calm when something bad happens, summarize CPR steps and practice the 3 steps of using a fire extinguisher out loud.
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Pack Your Survival Go-Bag
Warmly pack your own little survival Go-Bag that you can grab and go anytime, and take a photo of it.
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🌿 Training Your Body on Purpose
Do 10 Push-Ups
Do 10 push-ups today, even if you need to do them on your knees.
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Walk 5,000 Steps
Walk 5,000 steps today, at whatever pace feels comfortable to you.
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Cook a Meal from Scratch
Skip ordering delivery and cook one meal today using raw ingredients from scratch.
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Stretch 10 Minutes Before Bed
Stretch for 10 minutes before bed tonight to help your body relax and unwind.
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Drink 8 Glasses of Water
Drink 8 full glasses of water today to keep your body nourished and hydrated.
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Go to Bed 30 Minutes Earlier
Go to bed 30 minutes earlier than usual tonight and give your body extra rest.
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Try a New Physical Activity
Try one new physical activity today that you've never done before.
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🌿 Handling Real-Life Basics
Learn to Change a Tire
Learn how to change a tire or check your car's oil level.
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Restock Your First-Aid Kit
Check and restock your first-aid kit so it's ready when you need it.
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Schedule Your Health Checkup
Schedule the health checkup you've been putting off for a while now.
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Learn a Basic Knot or Repair
Learn one basic knot-tying or simple repair skill today.
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Set Up Emergency Contacts
Set up an emergency contact list on your phone so it's ready when needed.
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Meal-Prep Three Lunches
Prep three lunches ahead of time for the week to come.
📷 Photo verification · 10P