☎️ Need help right now?

Emergency? Call 911.

What would you like help with?

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🥬 Eat better

Try today: add one bean, vegetable, or whole grain to a meal you already eat.

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🚶 Move more

Try today: a five-minute walk after one meal. Chair movement counts too.

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🌙 Sleep better

Try today: wake up at the same time tomorrow, then step outside into daylight.

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🌊 Feel calmer

Try now: one slow breath. Feel your feet on the floor.

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🤝 Feel less alone

Try today: text one person you like.

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🚭 Quit smoking, vaping, or drinking

Try this week: just notice when you reach for a cigarette, vape, or drink.

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👨‍👩‍👧 For kids and families

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🎯 Help with a health problem

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🌎 Ayuda gratis en español

⬆ Volver al menú

📝 Make my plan

Pick one or more. Write one small step and one free resource. Take a screenshot or print it for your next visit.

Area	My one small step	Free resource I’ll try
🥬 Food	__________	__________
🚶 Moving	__________	__________
🌙 Sleep	__________	__________
🌊 Calm	__________	__________
🤝 People	__________	__________
🚭 Quitting	__________	__________