Habits & health
Hydration and movement habits for desk days
Five small water and movement habits on weekday and few-times-a-week schedules, so a quiet day off never breaks the streak you care about.
What’s inside
Habits
Fill my water bottle and put it on the desk
- When
- When I sit down to start work
- Then
- Carry the bottle to the tap.
On Mon Tue Wed Thu FriAt 09:30
Stand up and stretch for one minute
- When
- When a meeting ends
- Then
- Stand up before opening the next tab.
On Mon Tue Wed Thu FriWhen your last meeting ends
Refill the bottle again
- When
- After lunch
- Then
- Take the bottle with me when I get up from lunch.
On Mon Tue Wed Thu Fri
Walk outside for ten minutes
- When
- After lunch
- Then
- Put my shoes on.
3 times a week
Do something that gets my heart rate up
- When
- When work finishes for the day
- Then
- Change into the clothes for it.
2 times a week
Why the schedules are different
Not everything needs to happen every day. Refilling a bottle is a weekday thing, so it uses Some days with Monday to Friday. A walk or a workout is a weekly goal, so those use A few times a week. For those, Thendoo counts weeks rather than days: three walks in a week keeps the streak, whichever days they fall on.
Every habit keeps the default Allow one missed day a week rule, and Skip never counts against you. A missed day shows as a neutral grey Not done in the heat map, never red, so a sick day doesn’t erase a good month.
Make it match your body and your week
- Habits in Thendoo have no target count or unit, so you can’t log “eight glasses”. That’s why these are written as actions you can tick once: fill the bottle, refill it.
- The stretch habit uses When a meeting ends. On meeting-free days, tick it after any long stretch at the desk.
- Change “heart rate up” to whatever you like doing. Any movement you’ll repeat beats the ideal one you won’t.
For health goals beyond everyday habits, talk to your doctor.
An honest tip
Start with two of the five. Pause the other three, and resume them once the first two feel automatic. Five new habits in one week is a plan; two is a habit.