YOUR EVERYDAY, REIMAGINED

Healthy habits planner — explore what-if routines

Explore your habits. Try a different tomorrow.
Choose one next step that feels possible — and see a population-study estimate of the years it could add. No biological-age score.

A person standing in a sunlit field at sunrise
A new day. A possible beginning.

Your habit plannerFor adults aged 18+

01 / YOUR STARTING POINT

What does your everyday look like?

Example habits are loaded. Replace them with your own. Changes are not saved after you leave or refresh.

Editing your current habits. Your what-if values are separate.

01
/ day
An average day. Steps do not capture every kind of movement.
02
/ week
Moderate-equivalent minutes: brisk walking, cycling or swimming. Count 1 vigorous minute as 2 moderate minutes. Walking may overlap with your steps.
03
days/wk
Days involving your major muscle groups, adapted to your abilities.
04
hrs/night
Hours actually asleep on an average night, rather than time in bed.
05
/ day
Approximate 80 g portions. This is one part of a balanced diet, not a complete diet assessment.
06
A routine check, not a fluid prescription. Other drinks and food also contribute.
07
days/wk
Days you drink alcohol. This does not measure quantity, binge drinking or dependence.
08
Smoking only; this question does not assess vaping or past exposure.
09
drinks
Optional, for the years estimate. One drink is about 14 g of alcohol: a small glass of wine, a can of beer or a shot. Leave blank to skip the alcohol part.
10
cm
Optional, for the years estimate. Used with weight for body mass index (BMI).
11
kg
Optional, for the years estimate. Leave height or weight blank to skip the BMI part.

04 / TOGETHER

Compare with family and friends

Fill in the planner for one person, give them a name and add them here. Then do the next person. The group is ranked by estimated years.

Everything stays in this page and is cleared when you leave. Nothing is sent anywhere.

Nobody added yet.

    PRACTICAL GUIDE

    Looking for a daily healthy habits list?

    Nine everyday habits — steps, strength, sleep, food, water and more — with short tips and the same WHO, CDC and NHS sources.

    Read the daily healthy habits guide →

    SLEEP GUIDE

    Want practical healthy sleep habits?

    Eight everyday tips — schedule, wind-down, light, caffeine timing and a calmer bedroom — with CDC, NHS and WHO-style sources.

    Read the sleep habits guide →

    FREE PRINTABLE

    Need a paper habit tracker?

    Download a free 30-day + weekly habit tracker PDF — print it, mark each day, no signup.

    Get the free habit tracker PDF →

    A LITTLE CONTEXT GOES A LONG WAY

    Better habits.
    Honest expectations.

    Healthy habits can support health and wellbeing. No app can tell you exactly how long you will live.

    The years figure comes from a Harvard population study of about 123,000 US adults (Li et al., Circulation 2018). It counted five low-risk factors: never smoking, a BMI of 18.5–24.9, at least 30 minutes a day of moderate-to-vigorous activity, moderate alcohol intake and a high-quality diet. It then estimated life expectancy at age 50 for people with 0 to 5 of them: 29.0 to 43.1 more years for women and 25.5 to 37.6 for men.

    The planner counts how many factors your habits meet today and shows the extra years linked with that count compared with zero factors, then how much your what-if plan would change it. A factor that is close to the line is marked “Almost”, with the step to the next count from the same table. Current non-smoking counts as never smoking. Not drinking counts as “no” for alcohol only because the study’s low-risk group was moderate drinkers; it is not a health risk, and nobody should start drinking for the number. 5+ portions of fruit and vegetables stand in for the study’s full diet score. It is a population average at age 50, not a personal prediction or medical advice. There is no biological-age score.

    A what-if plan is a possibility, not a prediction. Choose changes that fit your abilities and circumstances.
    What does this planner do — and not do?

    It lets adults (18+) compare today’s habits with a what-if plan in the browser and shows a population-study estimate of the years your habits are linked with, today and in the plan. It does not diagnose conditions, prescribe treatment, or predict how long you personally will live.

    Does ExtendLife calculate biological age?

    No. ExtendLife does not calculate biological age or PhenoAge. The planner estimates how many more years of life expectancy at age 50 your current habits are linked with, compared with having none of the five low-risk factors in a Harvard population study (Li et al., Circulation 2018), and how much a what-if plan would change that. It is a population average, not a personal prediction or medical advice.

    Is it for adults only?

    Yes. The planner is designed for adults aged 18+. Pregnancy, health conditions, medicines, and recovery can change what is appropriate — follow your clinician when needed.

    Are my entries stored?

    No. Entries stay in this page. There is no account, no tracking scripts, and no browser storage in this version. Refreshing resets the planner.

    Where do the tips come from?

    Suggestions point to public guidance such as WHO physical activity and diet fact sheets, CDC sleep and tobacco pages, and NHS hydration guidance. Those organizations do not endorse this app.

    READ THE GUIDANCE

    Sources behind the suggestions

    WHO · Physical activity ↗CDC · Sleep by age ↗WHO · Healthy diet ↗WHO · Alcohol ↗CDC · Quitting smoking ↗Li et al. 2018 · Lifestyle and life expectancy ↗NHS · Water and drinks ↗

    Sources reviewed 5 September 2026. The organizations above do not endorse this app.