An app for living healthier
- 40+ fact-based goals for your body, mind & relationships
- Easy to use tool for setting goals & tracking progress
- iPhone App is always with you! Track progress as it happens, and get help when you need it.
Good information can be hard to find. Livifi gives you the how, why and references for 40+ fact-based goals for your body, mind & relationships, as well as key benefits like weight loss & stress reduction. We give you information the way you want it -- accurate, concise & interesting to read :) Learn more...
Popular Goals
- Cardiovascular Exercise
- Get Enough Sleep
- Set Daily Goals
- Eat Mindfully
- Vegetables in Abundance
- Meditate
- Feel Gratitude
- Be Social & See Friends
Structuring goals can be difficult. Livifi’s goals are carefully structured with the help of our team of science advisors. Choose the goals that would help you most. Then adjust targets as needed. It’s your journey! Research shows that new habits can be created within a few weeks.
We’ll provide you reminders, tips & insight to help you stay on track. Share this information with family or friends, who know you best and are there to help.
Track progress on the go, as it happens, with the Livifi iPhone App (link to iTunes), or cozy up with Livifi on the web. Mobile & web sync seamlessly.
With today's hectic pace and and endless distractions, it's easy to lose sight of many behaviors that are fundamental to our health and well-being. Livifi brings together the latest research -- nutrition, psychology, mindfulness, etc. -- to give you the building blocks for balance and whole life health. Read about each goal.
Select a benefit
Most Popular Goals
Calm & Stress Reduction
Loose Weight
Focus & Productivity
Positivity & Optimism
Body Goals
Exercise and Rest
Cardiovascular Exercise
Strength Training
Get Enough Sleep
Nutrition — Food
Fruit in Healthy Amounts
Vegetables In Abundance
Limit Saturated Fats
Minimize Processed Foods
Investigate Hunger
Eat Mindfully
Nutrition — Drink
Stay Hydrated
Alcohol in Moderation
Caffeine in Moderation
Mind Goals
Focus Inward
Reflect
Cultivate Positive Emotions
Practice Mindfulness
Meditate
Savor Successes
Feel Gratitude
Self-discipline
Set Daily Goals
Single Task
Limit TV
Unplug
Expand Knowledge
Read a Book
Learn Something New
Practice Critical Thinking
Cultural Adventure
Relax & Have Fun
Favorite Activity
Go Out in Nature
Laugh
Relationship Goals
Quality One-on-One Time
Celebrate Loved Ones' Good News
Be Social & See Friends
Communicate Positively
Interpret Actions Favorably
Smile More Often
Listen Skillfully
Cultivate Gratitude
Practice Kindness
Keep in Touch
Hug
Education is one of the most important motivators and plays an important role in keeping us on track. We've worked with our team of science advisers to give you an integrative, comprehensive set of goals, as well as accurate, concise & engaging education on each goal. Livifi helps you understand HOW to approach each behavior and WHY it's good for you. We also include our references.
Example: Get Enough Sleep
How
The National Sleep Foundation recommends getting at least [7] hours of sleep per night. However individuals may differ in their needs. Consider experimenting to find the right amount for you, before setting a target -- get to bed at a consistent time for a week, and see when you naturally awake.
If you struggle to get the right quantity or quality of sleep, here are a few tips that might help you: get to bed at a consistent time; keep your bedroom dark and cool, free of TVs and computers; have a wind-down routine 30-60 minutes before bedtime, involving a quiet activity like reading; and watch use of caffeine, alcohol or nicotine in the few hours before bedtime.
Why
Consistently getting enough sleep is key for optimal functioning, emotional well-being, physical health and overall quality of life.
One in five Americans is sleep deprived, which negatively impacts their quality of life in a variety of ways:
- Psychological: Lower mood, energy and concentration, and increased risk for depression
- Social: Decreased ability to enjoy time with friends and family, and unable to handle minor irritations
- Physical Health: Contributes to obesity, diabetes, heart disease, and stroke. Also increases the risk of motor vehicle accidents, endangering both you and those around you
- Career: Decreased satisfaction, lower productivity and higher rates of absenteeism
Getting only six hours of sleep per night for two weeks has been shown to impair mental performance on par with legal intoxication (for driving). Bouncing between a little sleep and a lot doesn't work either - trying to "catch up" is not effective, and sleeping too long (greater than 9 hours) can leave you groggy. If you find yourself frequently sleeping too long, it could be a sign of illness.
Make it a priority to consistently get enough sleep.
References
- Instruction targets are based on recommendations from the National Sleep Foundation.
- D. A. Cohen, W. Wang, J. K. Wyatt, R. E. Kronauer, D.-J.Dijk, C. A. Czeisler, E. B. Klerman (2010). Uncovering Residual Effects of Chronic Sleep Loss on Human Performance. Sci. Transl. Med. 2, 14ra3.
- Daniel F. Kripke, MD; Lawrence Garfinkel, MA; Deborah L. Wingard, PhD; Melville R. Klauber, PhD; Matthew R. Marler, PhD. (2002) Mortality Associated With Sleep Duration and Insomnia. Arch Gen Psychiatry. 2002;59:131-136.
- Hans P.A. Van Dongen, PhD; Greg Maislin, MS, MA; Janet M. Mullington, PhD; David F. Dinges, PhD. The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation. SLEEP, Vol. 26, No. 2, 2003
Despite all of our medical innovation, we're sicker than ever before. 75% of healthcare spending is on preventable disease (CDC). We're...
- Overweight. 2/3 of Americans are significantly overweight, and half of this group is obese.
- Malnourished. 75% don't get enough fruits & vegetables.
- Sedentary. 60% don't get regular physical activity, and we on average walk 1/4 of a mile each day, whereas our ancestors walked 10.
- Stressed. 3/4 of doctor visits are stress-related.
- Sleep deprived. 2/3 complain of not getting enough sleep.
- Overstimulated. 1/2 of americans use the web excessively, we watch 5hrs of TV per day, and we're exposed to several thousand marketing messages daily.
How did this happen? Much of it has to do with a series of unprecedented challenges:
- Processed foods, created during wartime to feed soldiers without refrigeration, typically contain addictive amounts of sugar & salt and lack important nutrients found only in whole foods
- Desk jobs, excessive media and driving keep us from being physically active
- The immediate gratification of TV, the web and video games pull us away from building intimacy with family and friends; and
- Hectic pace and complexity tire us, keeping us from more rewarding pursuits.
These inventions are all new to the last 100 years and appeal to our primordial instincts in unique ways. This overwhelms our ability to self-regulate and make healthy decisions.
We're in this together, it's noone's fault, and we're all capable of change.
"Whole life health" represents a balanced, healthy lifestyle that nurtures physical health as well as emotional well-being.
We often underappreciate how tightly intertwined physical health & emotional well-being are.
- Strong relationships are the #1 predictor of longevity.
- A calm mind leads to good decisions across life, whereas stress is inflammatory, contributing to disease.
- 95% of dieters regain lost weight largely because they don't address the role of stress, difficult emotions and cravings in overeating, food choices and sedentary behavior.
The benefits of whole life health are wide-ranging.
- Increased energy
- Calmer mind & reduced stress
- Better weight control
- More positivity & joy
- Increased focus & productivity
- Greater acceptance, empathy & compassion
- Protection against illness & disease.
By slowing down and establishing a foundation of balance and healthy lifestyle, our mental energy is freed up to explore the creativity and brilliance we all hold innately as humans. We're also better able to truly connect with the people closest to us, our most important sources of joy and support.
So, is change possible? Absolutely. Research clearly shows that the brain can change at almost any age. Scientists call this neuroplasticity. Other research suggests that almost half of our happiness is within our control. We have all the power to develop new habits and neuropathways. Put simply, we are what we choose to do. Yes, old dogs can learn new tricks :)
As we take the first few steps towards change, a remarkable journey begins. Over time, positive change boosts our self-efficacy and empowers us to make further change. Eventually, change no longer seems so difficult. It becomes expected. Congratulations, you've just taken your life back! Psychologists refer to this as an upward spiral of positive emotions. Others refer to it as flourishing or thriving. But it gets even better -- when we are able to improve our health & happiness, we have a more positive impact on the people around us, which in turn feeds own well-being. It's a virtuous cycle.
As you can see, whole life health is much greater than the sum of it's parts.
Home Page
Your Home page contains all of your current goals.
Easily Track Your progress as it happens.
See progress for the current day or week.
Goals are number-based or time-based.
A gold star means you met your goal!
Goal Library
Body Pick from 12 behaviors related to exercise, diet, and sleep that are important for good health and psychological well-being. Potential benefits include increased energy, reduced stress, protection against illness and disease, better weight control and enhanced mood and productivity
Mind 17 behaviors to help you reduce stress, develop calm and awareness, increase focus, productivity and creativity, develop more resilience and experience more joy, emotional balance and overall happiness.
Relationships 12 behaviors for strengthening bonds, enhancing understanding and empathy, and increasing trust and acceptance.
Goal Descriptions
Each behavior includes a concise and engaging explanation, a recommended goal and tips.
How Learn healthy ways to approach each behavior
Why Read about the benefits to your health and well-being to help you select your goals and stay motivated.
References Easily access research supporting each behavior.
Goal Settings
It’s Your Journey.
Create your personal goal set.
Apply recommended goal targets or adjust to your own needs.
Make the period for any goal daily or weekly.
Performance History
Regularly review your longer-term performance to help you make adjustments and gain new insight into your daily life.
