---
title: How Your “Healthspan Habit Report” Makes You Healthier Every Week
description: InsideTracker’s Healthspan Habit Report will help you build your ideal health routine around exercise, sleep, diet, and nutrition. Click to learn more.
image: https://blog.insidetracker.com/hubfs/Frame%2071163.png
---

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# How Your “Healthspan Habit Report” Makes You Healthier Every Week

By [InsideTracker](https://blog.insidetracker.com/author/insidetracker), November 24, 2025

![IG Post_1080x1080_1 (6)-1](https://blog.insidetracker.com/hs-fs/hubfs/IG%20Post_1080x1080_1%20(6)-1.jpg?width=682&height=422&name=IG%20Post_1080x1080_1%20(6)-1.jpg)

Think of everything you could do for your health today. You could meditate, go for a jog, slip into bed an hour early tonight. The list is long—and probably a bit intimidating. 

So how do you decide what to prioritize? And how do you know if you’re ever doing enough? 

---

Get to know your Healthspan Habit Report

The Healthspan Habit Report is a weekly guide to building health with intentional habits. It identifies trends in your routine and recommends high-impact improvements you can make right away.

Every week you’ll get a fresh analysis, a new Healthspan Habit Score, and one new thing to focus on for the coming week. 

The report is currently available to all InsideTracker members. If you’ve synced a fitness tracker, it will appear automatically in your app every Monday. Or you can get it by answering your daily journal questions on the app’s home screen (more on that below).

By checking your report regularly—and following the recommendations—you'll build toward a routine that checks all the boxes for health and longevity. As your habit score rises, you’ll start to feel the impact of sustainable, long-term health.<https://blog.insidetracker.com/habit-loops>  
» Use This Trick to [Make Your Healthy Habits Stick for Good](https://blog.insidetracker.com/habit-loops)

**![Frame 71160-1](https://blog.insidetracker.com/hs-fs/hubfs/Frame%2071160-1.png?width=743&height=218&name=Frame%2071160-1.png)**

Why habits matter

You already know you should be staying active, sleeping well, and eating a healthy diet. Habits are semi-automated behaviors that let you make progress toward these goals with minimal effort.

Whether you're aware of them or not, habits already drive much of your behavior—both good and bad. They might include packing your gym bag before going to bed, turning your coffee pot on first thing in the morning, or reaching for a bag of chips while you watch TV.

If habits seem insignificant—well, they’re not. In some ways, habits are as important—or maybe more so—than better-known health measures like [blood pressure](https://blog.insidetracker.com/naturally-prevent-and-lower-high-blood-pressure) or [grip strength](https://www.insidetracker.com/a/articles/feeling-strong-heres-what-grip-strength-tells-you-about-your-health). 

This has been proven in countless studies. In one, researchers looked at four categories of healthy habits in 20,000 people. The habits were related to diet, exercise, cigarette use, and alcohol consumption.

On average, people who followed healthy habits in at least three of the four categories were 66% less likely to die of any cause during a 3.5-year follow-up period.1 

Simply put, people with healthier routines live longer.

![Study (1)](https://blog.insidetracker.com/hs-fs/hubfs/Study%20(1).png?width=743&height=130&name=Study%20(1).png)

This link between habits and health is good news. It means you have an opportunity to significantly improve your health right now. You just have to address the small behaviors that carry you through your day.

The Healthspan Habit Report is your guide to doing that quickly and efficiently. 

» Check out these [6 Science-Proven Habits That Boost Cognition](https://blog.insidetracker.com/science-proven-habits-boost-cognition)

How the Healthspan Habit Report works

Every Sunday, InsideTracker will analyze your behaviors for the week. Then every Monday, you’ll find a new report in your app.

The information is completely personalized. You'll see how behaviors like sleep, activity, stress, and alcohol consumption are affecting your health and longevity.

The Healthspan Habit Report is designed to inspire healthy new behaviors, so along with your analysis, you'll be given the choice between two high-impact habit challenges.

You’ll pick the one you're most confident you can stick to, and by committing to it for the next 7 days, you'll see your habit score—and overall health—improve.

After 7 days, you can decide whether to stick with the habit long-term. If it's working for you, keep it. If not, you'll have the opportunity to replace it with something new when your next report arrives. 

[» Lessons from Blue Zones: Science-Backed Habits to Live Past 100](https://blog.insidetracker.com/plan-live-past-100-centenarians)

How to get your Healthspan Habit Report

To generate your report, InsideTracker needs visibility into your routine. There are two ways to provide this.

**1. Connect your fitness tracker. **

If you already have a fitness tracker synced to your InsideTracker account, there’s nothing left for you to do. Your report will appear automatically in the mobile app each week. 

If you have a fitness tracker but it’s not synced, now’s the time to change that. Once you accumulate 3 weeks of data, your report will begin to show up every week.

 

**![Frame 71162 (2)](https://blog.insidetracker.com/hs-fs/hubfs/Frame%2071162%20(2).png?width=741&height=184&name=Frame%2071162%20(2).png)2. Answer your daily journal questions.**

You’ll find your daily journal on the home screen of your mobile app. It contains questions about your stress level, screen time, alcohol intake, and overall energy.

To find your daily journal, simply log in to the mobile app and scroll down. 

![Group 1980470844](https://blog.insidetracker.com/hs-fs/hubfs/Group%201980470844.png?width=708&height=278&name=Group%201980470844.png)  
Either of these two options—your fitness tracker or daily journal questions—can provide the data you need to receive your Healthspan Habit Report. But for the best insights, consider doing both. 

By pairing your fitness tracker data with your journal questions, you’ll get the best possible analysis and recommendations.

[» Podcast: How To Use Behavioral Science To Build Healthy Habits](https://blog.insidetracker.com/longevity-by-design-podcast-kate-wolin)

Where to find your Healthspan Habit Report

The Healthspan Habit Report is available only in the InsideTracker mobile app. 

Once you’re logged in, click the “Reports” tab on the navigation bar. If you have reports available, you’ll find them listed here. 

![Frame 71159 (1)](https://blog.insidetracker.com/hs-fs/hubfs/Frame%2071159%20(1).png?width=743&height=480&name=Frame%2071159%20(1).png)

What's included in the Healthspan Habit Report

The Healthspan Habit Report is not designed to repeat all the data collected by your fitness tracker. Rather, it’s meant to draw your attention to the most critical information and guide you toward simple, high-impact improvements. 

To that end, there are four sections you’ll want to pay close attention to as you scroll down the report.

**> Healthspan Habit Score**  
This rates your previous week’s health habits on a scale of zero to 100. As you improve your habits, your score will rise. 

**> Habit Score history**  
The report looks back at 6 weeks of data. Ideally, you should see this graph holding steady or trending upward. If it’s going down, you have more work to do. 

**> Contributing habits**  
Curious about how your habit score is calculated? This graph will show you how each habit is affecting the number. 

**Pick your habit goal**  
With each report, you’ll receive two options for behaviors to focus on for the coming week. These will be based on an analysis of your current habits. 

Choose whichever behavior fits best into your lifestyle. By following it, you’ll push your score higher—and as a result, you’ll feel your health improve.

Recommendations in your report will be personalized to you, but they might include: 

- Take a 30-minute walk daily, ideally after a meal
- Practice 3- to 5-minutes of meditation per day
- Avoid caffeine for 9 hours before your bedtime

![Frame 71161-1](https://blog.insidetracker.com/hs-fs/hubfs/Frame%2071161-1.png?width=743&height=218&name=Frame%2071161-1.png)

**»** **Check out** [InsideTracker’s Most Bizarre Recommendations](https://blog.insidetracker.com/bizarre-recommendations)

A final word on habits 

It’s hard to overstate the power of healthy habits. What you do repeatedly determines who you become, so if you do healthy things, you become a healthy person. 

But new habits don’t form overnight. Nor do they typically form in a single week. It can take many weeks—or sometimes even months—for a new behavior to become fully automatic.2 Keep that in mind as you begin adopting suggestions from the Healthspan Habit Report. 

Commit to trying each behavior recommendation for a week to see how it affects you. See how it makes you feel and what it does to your habit score. If it works for you, keep it up. If not, it’s okay to ditch it. Don’t be discouraged if some habits are simply too challenging right now.  

Over time, you’ll build a routine that works for you. You’ll get your habit score high, and you’ll see and feel the impact on your long-term health. 

## [![InsideTracker store](https://blog.insidetracker.com/hs-fs/hubfs/shop.jpg?width=750&height=291&name=shop.jpg)](https://store.insidetracker.com/)

References: 

 1. [https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-19718-w](https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-19718-w)  
2.[https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/](https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/)

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<https://blog.insidetracker.com/insidetracker-membership-faq> [InsideTracker Membership FAQ: Get the Most Out of the Health Platform](https://blog.insidetracker.com/insidetracker-membership-faq)

###### By InsideTracker, June 13, 2024

<https://blog.insidetracker.com/from-ashwaganda-to-rhodiola> [From Ashwagandha to Rhodiola: The Beginner's Guide to Adaptogens](https://blog.insidetracker.com/from-ashwaganda-to-rhodiola)

###### By Stevie Lyn Smith, MS, RDN, CSSD, CDN, August 12, 2024

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