SAMPLE PROGRAMME · EXAMPLE DATA
Your first
six weeks.
Small shifts. Real life. Your pace.
Have a look around. These examples are made up. They are never added to your check-ins, health records or progress.
Fictional sample · no account needed · nothing is saved · resets when you reload
Your own journey opens in My Timber after you sign in.
06USEFUL WEEKS.
YOUR OWN PACE.
Week 1
Start where you are
A useful first week, without turning your life upside down.
MON · YOUR RESET
One small shift
Choose one small, realistic change that could make your week easier. It does not have to involve the scales.
WED · SOMETHING USEFUL
Try one thing
Your private check-ins are there to help you notice what works. Choose what you want to record.
FRI · GOOD TO TALK
A thought for the week
What do you want back? More energy, confidence, or something else? Keep that reason somewhere you can return to.
SUN · YOUR REFLECTION
What helped?
Did it fit your life? Keep what helped. If it did not fit, make the step smaller. There is no failure score.
Example next step: Find your starting point — demonstration only.
Week 2
Food without the guilt
Ordinary eating, ordinary weeks, less judgement.
MON · YOUR RESET
One small shift
Think of one manageable meal or shopping habit that fits your household and circumstances.
WED · SOMETHING USEFUL
Try one thing
You do not need a perfect food week. Start with one ordinary meal that makes the day easier.
FRI · GOOD TO TALK
A thought for the week
What is your reliable tea? Find something you like, can manage and would happily have again.
SUN · YOUR REFLECTION
What helped?
How did eating feel this week? Notice what made meals easier and what needs a different approach.
Example next step: Find a meal in Grub — demonstration only.
Week 3
Move your way
Less punishment. More everyday possibility.
MON · YOUR RESET
One small shift
Choose some movement that feels manageable for your ability and your day.
WED · SOMETHING USEFUL
Try one thing
Time, space and ability all matter. Use Fit to find an option that suits your circumstances.
FRI · GOOD TO TALK
A thought for the week
What gets you moving? Start with something you enjoy rather than comparing your numbers with anyone else.
SUN · YOUR REFLECTION
What helped?
Was anything a little easier? If not, try a different approach rather than forcing the same one.
Example next step: Find an option in Fit — demonstration only.
Week 4
Sleep & energy
A little space for rest and the routines around it.
MON · YOUR RESET
One small shift
Think of one small change that could make your evening feel less rushed.
WED · SOMETHING USEFUL
Try one thing
Use the sleep information in SHIFT Health when you want to understand the available support.
FRI · GOOD TO TALK
A thought for the week
What helps you unwind? A quiet brew, a book, switching off work — ordinary things count.
SUN · YOUR REFLECTION
What helped?
How has your energy felt? A private check-in is somewhere to record what you have noticed, without needing to explain it all.
Example next step: Explore sleep support — demonstration only.
Week 5
Good to talk
Connection, confidence and knowing where to turn.
MON · YOUR RESET
One small shift
If it feels manageable, consider reaching out to somebody you trust.
WED · SOMETHING USEFUL
Try one thing
Good to Talk brings the support routes together, including where to find urgent help.
FRI · GOOD TO TALK
A thought for the week
Who can you have an ordinary conversation with? You do not have to share anything you would rather keep private.
SUN · YOUR REFLECTION
What helped?
What support would help next? You can record a private check-in or go straight to the support options.
Example next step: Open Good to Talk — demonstration only.
Week 6
Keep going
Keep the useful bits with you.
MON · YOUR RESET
One small shift
Pick one achievable action worth carrying into next month.
WED · SOMETHING USEFUL
Try one thing
Your food, movement, check-ins and support can stay with you when life or treatment changes. Medicine decisions belong with your own prescriber.
FRI · GOOD TO TALK
A thought for the week
What would you tell your earlier self? Look for something useful you learnt, however ordinary it seems.
SUN · YOUR REFLECTION
What helped?
Keep, change or stop? Decide what supported you, what did not, and what might make the next month easier.
Example next step: Keep your support connected — demonstration only.
Try the feedback.
Imagine you chose the small shift in the week above. How did it go in this fictional example?
No catching up. No falling behind. Treatment questions go to your own prescriber.
