A Parent's Day
Small steps of up to two minutes that fit even into a day with a little one.
For days when you have young children under three and your time comes in pieces. Apart from the stroller walk, every task takes under two minutes, and on a hard day, doing just one is enough.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:00Drink a glass at feeding time250 ml · Water · Every day
When you feed your baby or give your child a meal, keep a glass of water next to you and drink it. Any time of day works; the time is just a reminder. When breastfeeding, you need to drink more than usual.
How much extra. During breastfeeding, EFSA sets total water 600 to 700 ml a day higher (EFSA 2010).
A minimum day. On a hard day, doing one task is enough. The program does not count streaks; a missed day is fine.
Late morning
- 9:00Do 5 squats5 reps · Movement · Mon, Wed, Fri
When the kettle is on, do 5 squats with your hands on the counter: feet hip-width apart, hips back as if sitting in a chair, knees over your toes. A shallow squat is enough. After giving birth, especially after a C-section, start only after a checkup with your doctor or midwife.
Short counts. Since 2020, any activity counts toward recommended movement, even a few minutes (WHO 2020).
- 10:30Take a stroller walk20 min · Movement · Weekdays
When your child is falling asleep or needs to get out, head out for 20 minutes in daylight. On weekends it is optional.
There is more light outside. Outdoors, even under cloud, there is usually more than 1,000 lux; indoors, 100 to 500. The consensus recommends at least 250 lux at eye level during the day (Brown et al. 2022).
Evening
- 19:30Talk with an adult2 min · Mind · Every day
When your child falls asleep or is playing, text or call one adult; two minutes is enough. A partner, a friend or a neighbor all count.
Relationships. Strong social relationships are linked to roughly a 50% higher likelihood of survival (Holt-Lunstad et al. 2010).
Caution. If your mood stays low for more than two weeks or you have thoughts of harming yourself or your child, contact a doctor right away, call your local emergency number or contact a local crisis line. Put your baby to sleep on their back in their own crib, and never fall asleep with them on a couch or in an armchair.
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Five squats are enough, because since 2020 even a few minutes count toward recommended movement.
The glass at feeding time reflects that EFSA sets water needs 600 to 700 ml a day higher during breastfeeding.
A stroller walk gives you more daylight than the recommended 250 lux during the day.
Talking with an adult is part of the program because strong relationships are linked to a longer life (an association, not proof of cause).
The tasks are tied to moments a day with a child brings anyway, so they don't need extra free time.