☆ Your framework to make 2026 your hottest, healthiest & wealthiest year yet

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Hey lovely,

Jasmine here, back with your first Wellness Dose of 2026.

First up - I asked you all on socials how you were feeling about the New Year, and the vibes were very mixed. Like most of you, I definitely feel a tension between the excitement and the pressure that a New Year brings. So in case it makes you breathe a little sigh of relief: I don't yet have my goals fully firmed up, my vision board isn't complete & I've already broken the new daily habits I wanted to implement on Jan 1st (shocker). Hopefully this newsletter will help though, as I'm sharing how I'm turning ChatGPT into my Executive Health & Life coach to help 2026 feel more aligned, intentional & honestly - successful. I've also been enjoying this podcast recently as it's a reminder that success shouldn't feel so hard all the damn time, despite what most of us high-performers tell ourselves.

In 2026, I turn 30, which has brought on a mini existential crisis of its own - feelings that I thought I'd have got my sh*t together by now, which above all, made me realise I need to enjoy the day-to-day more - experience (& plan!) more joy, live instead of simply working to create the life I want to live. All the textbook "enjoy the journey" stuff. If you're feeling the same, I'd love to hear if anything has worked for you - just hit reply to this email.

Also, so many of you email & DM to let me know how much you love reading The Wellness Dose each week - it genuinely means the world to know you find it useful & hopefully have a little pep in your step each week after reading. If you could tell one colleague or friend about it today, I'd be so grateful! They can sign up here for free.

Let’s get into it. 🤍

Your quick hits to be hotter, healthier & wealthier → 

★ HOT

• Turns out 5 hours of screen time a day = 22 years of your life. So, if 2026 is the year you break free from your phone and be more present, it could be time to fully commit to it with this device (NY Times) or this app that makes you earn your scroll. (OneThing)

★ HEALTHY

• Event: A Neuroscientists guide to running. (Seed Talks) 

• Need a creativity boost? Tackle the 12-week Artist’s Way book, together, with Founder Dianna Cohen and her accountability group. There’s still time to join. (Substack)

• A spa, but for your brain. (TikTok)

★ WEALTHY 

• Event: Learn from successful FMCG brands, pitch your biz, find a mentor and meet other challenger brand founders at this London-based event. (Bread & Jam)

• 5 consumer trends set to define 2026. (Gary Vaynerchuk)

• Why being a content creator might not be the best vocation in 2026. (Harvard)

The best stories & updates that caught our eye this week → 

• 🤖 The next phase of wearables: You probably don't need another health-tracking ring, but what about one that puts ChatGPT on your finger? Yeah, we're not convinced either. AI has already been shown to make us more stupid, but the idea that we eventually "become one" with it isn't new. This new AI ring isn't a merging as such, but being able to go back and forth with AI without a phone or laptop feels like a step closer. It could prove handy for productivity on the go (think voice notes, asking questions, replying to messages and controlling your smart home devices), but it begs the question: do we really need to be more productive whilst we’re away from our screens? Perhaps so if it means we can extend the time away from them. Jury’s out.

• 🧠 Habits for life: Turns out, controlling the controllables - sleep, mindset, stress, social connection - could make your brain 8 years younger, according to a new study from the University of Florida. Using MRI and machine learning, scientists estimated each participant's brain age and compared it to their real age. Those with the youngest-looking brains scored higher across positive lifestyle factors like optimism, lower perceived stress, good sleep quality and feeling socially connected. If you're aiming to implement some new habits right now, here's what science says actually works: it takes 2-5 months for a behaviour to stick (missing a day doesn't reset this, but more consecutive days missed = longer time to stick), daily environmental cues are key (activewear out = gym in the morning), rewarding yourself helps (hello, habit tracker), and new habits stick best when tied to identity that’s backed with evidence ("I did this" → "I do this" → "I am this"). 

• 🍲 What to eat when it's f-f-freezing: The fact you crave heartier, warmer meals in winter shouldn't be ignored - warm foods activate your parasympathetic nervous system, kickstart your digestion and can even lift your mood. Cosy and nourishing is the goal, so these 20 low-carb, high-protein warming recipes are worth a try this (very cold) January. And if you're in search of some accountability, this Winter Reset cohort starting 12th January comes with "gut glow" recipes, shopping lists, daily check-ins & wellness workshops from industry experts for just £39.

• 💡 A Type B’s dream: If you're the kind of person who has 20 tabs open, 47 half-written notes & part-started docs, screenshots everything and then can never find it when you need it - this aesthetic productivity tool is for you. It's equal parts Pinterest and Notion (just easier to use). Simply save anything (using their app or browser extension) into your "digital mind" and AI automatically tags it so you can find it later. We've personally found it most useful for saving things that spark new ideas - so when inspiration strikes, it's all there waiting.

• ☕ Cup of joy (& a little plastic): Whilst many ditch their takeout coffees in January to cut back after silly season, we're firmly in favour of keeping anything that brings us immeasurable joy (and honestly, earning more instead). Two tweaks to optimise it though: ditch the plastic-lined to-go cups (bring your own stainless steel mug or sit in and sip) to avoid chemicals leaching into your barista-brewed joy, and front-load your caffeine. A recent study found that people who drank their coffee in the mornings (even at 3+ cups) had a 16% lower risk of all-cause mortality vs. those sipping throughout the day. And if you're concerned about mould in your coffee - read this.

★ Also caught our eye: How to manifest the life of your dreams, there’s drama at lululemon, a cloud-like brown puffer jacket, binaural beats for healing positive energy. ★

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Introducing The HHW Framework →

Make 2026 your hottest, healthiest & wealthiest yet

Most goal-setting frameworks result in you working harder and over-extending yourself. This one is about getting clearer - putting as much emphasis on the end goal as how you want to feel whilst you're on the journey to it.

Ultimately, being hot, healthy and wealthy isn't about aesthetics or hustling harder than anyone else. It's about building a life that lights you up, makes you feel abundant and keeps you energised every day. You're already using AI in some form, so now we're turning it into your Executive Health, Life & Business Coach to help you achieve your hottest, healthiest & wealthiest year yet.

It takes 30 minutes to complete, but you can come back to each step at any time. Once you're finished, you'll have a clear set of outputs to keep you on track and motivated throughout 2026. Enjoy!

How it works:

1. Create a new project in ChatGPT/Claude

2. Score yourself honestly using The HHW Scorecard (be brutally honest)

3. Put your answers into ChatGPT with the prompt at the bottom of the Scorecard

4. Answer the Life Inputs prompts and upload into ChatGPT with the prompt at the bottom of the document

5. If you're into spirituality: Add your Human Design Chart and Birth Chart (via screenshots) for an extra layer of personalisation

6. Start refining based on the outputs and what feels most aligned.

7. Finalise your core goals for 2026 (starting with your first 90-day sprint) and your non-negotiables to help you achieve each goal

Quick check: If you've spent more than 45 minutes on this, take a break. Come back to it fresh another day. The best insights often come after you've stepped away.

Bonus ways to use your AI coach

Now that ChatGPT knows you a little better - your goals, what needs to change, and who you're becoming - here's how to make the most of it:

1. Ask for 10 daily affirmations based on everything you've shared and where you're headed

2. Ask for 10 podcasts and books that would actually benefit you based on your dream life

3. Ask it to write a short story of your perfect "normal" day - the kind you can read in a few minutes each morning to get into the right headspace

4. Ask it to create a weekly check-in to track your progress and keep you accountable (what you measure moves!)

5. Ask it to audit your daily habits and tasks, then suggest what needs to change or evolve to reach your goals and become who you want to be

6. Ask what sort of business or career is most aligned to where you are now and what you actually want from life

7. Ask what skills or courses you’d benefit from based on where you are on your journey and the level of expertise you have in your desired pursuit. You can then ask it to create the syllabus for you, or ask for a “mega guide”

PS. Don't spend so long sparring with ChatGPT that you don't actually take action. It's easy to get into an hour-long back & forth and have achieved very little in terms of your actual goals. Know when you've got enough insight and it's time to hand it back to yourself.

Revisit the Scorecard and Life Inputs every 90 days to get clear on your core pillars and goals for the next 90-day sprint.

Now, it's over to you! If you'd like some accountability (and want to put your good vibes into the ether), reply to this email with your first 90-day goal - apparently you're up to 33% more likely to achieve a goal when you share it with someone else.

Let's make 2026 our best yet.

See you next week xo