Quick start guide: Your first 7 days
Quick start guide: Your first 7 days
Welcome to Kivly! This 7-day quick start guide will help you build a strong foundation for your wellness journey.
Before you begin
What you need:
- Kivly account created
- 10-15 minutes daily
- Open mind and curiosity
- Comfortable space for activities
Set yourself up for success:
- Choose a consistent time for daily activities
- Enable morning reminders
- Download mobile app
- Clear notifications distractions
Day 1: Foundation
Morning (10 minutes)
Complete your wellness assessment
- Answer honestly and thoughtfully
- Take your time on each question
- Note your overall wellness score
- Review personalized insights
Set your first goal
- Choose ONE dimension to focus on
- Make it small and achievable
- Set a 30-day timeline
- Enable reminders
Evening (5 minutes)
Try your first mindfulness activity
- Browse recommended activities
- Start with "5-Minute Calm Breathing"
- Follow along without judgment
- Complete the activity
Daily check-in
- Log how you're feeling
- Rate your energy level
- Note any observations
Day 1 reflection:
How did the first day feel? Any surprises from your assessment?
Day 2: Exploration
Morning (10 minutes)
Explore the activity library
- Browse different categories
- Bookmark 3-5 interesting activities
- Note which types appeal to you
- Check estimated durations
Try a morning energizer
- Choose from Physical Wellness
- Select difficulty: Beginner
- Complete "Gentle Morning Stretch"
- Note how your body feels
Evening (10 minutes)
Connect with community
- Create your profile bio
- Browse community discussions
- Read 2-3 posts that resonate
- Consider introducing yourself
Evening mindfulness
- Try "Body Scan for Sleep"
- Use before bedtime routine
- Notice any relaxation effects
Day 2 reflection:
Which activities appealed most? What did you discover?
Day 3: Consistency
Morning (5 minutes)
Build your streak
- Complete daily check-in first thing
- Log your mood and sleep
- Note any patterns emerging
- Review today's recommendations
Quick mindfulness
- 5-minute breathing exercise
- Try "Box Breathing for Focus"
- Use before starting work/day
Afternoon (10 minutes)
Try stress relief
- Midday stress check
- Complete "Desk Yoga Stretches"
- Notice tension release
- Bookmark if helpful
Evening (5 minutes)
Review your progress
- Check goal progress
- Celebrate 3 days consistency
- Plan tomorrow's activities
- Prepare for Day 4
Day 3 reflection:
Feeling any shifts yet? Is consistency easy or challenging?
Day 4: Deepening
Morning (10 minutes)
Longer mindfulness session
- Try 10-minute meditation
- Select "Mindful Morning Meditation"
- Sit comfortably
- Don't judge wandering thoughts
Journal prompt
- What brings you to Kivly?
- What do you hope to achieve?
- What obstacles might arise?
- How will you overcome them?
Evening (10 minutes)
Physical wellness activity
- Choose based on energy level
- Try "Evening Yoga Flow"
- Move at your own pace
- Notice body sensations
Gratitude practice
- Complete "3 Good Things"
- Write 3 things you're grateful for
- Notice how this feels
Day 4 reflection:
How did the longer activities feel? Any resistance or flow?
Day 5: Connection
Morning (5 minutes)
Connect a wearable (optional)
- Follow device connection guide
- Grant necessary permissions
- Verify sync is working
- Celebrate setup!
Or skip if not using wearables
Morning activity
- Stick with what's working
- Or try something new
- Build that streak!
Midday (10 minutes)
Engage with community
- Share your first post:
- "Hi, I'm new! Just completed Day 5"
- Share one win or challenge
- Ask a question
- Respond to 2-3 others
Evening (10 minutes)
Check your wellness dashboard
- Review 5-day progress
- Notice any metric changes
- Identify emerging patterns
- Adjust goals if needed
Wind-down routine
- Complete evening relaxation
- Prepare for restful sleep
- Set intention for tomorrow
Day 5 reflection:
How does community support feel? Are you seeing progress?
Day 6: Flexibility
Morning (15 minutes)
Try a new dimension
- Choose one you haven't explored
- Options:
- Nutrition: "Mindful Eating Practice"
- Social: "Gratitude Letter Writing"
- Purpose: "Values Clarification"
- Complete the activity
- Note your experience
Afternoon (Optional)
Bonus activity or rest
- If feeling energized: Extra activity
- If feeling tired: Rest is okay!
- Wellness includes recovery
- Listen to your body
Evening (10 minutes)
Week review preparation
- Tomorrow is Day 7 (milestone!)
- Reflect on the week
- What worked well?
- What was challenging?
- What will you continue?
Day 6 reflection:
What surprised you about exploring a new dimension?
Day 7: Celebration & Planning
Morning (15 minutes)
Weekly review
- Check your 7-day stats:
- Activities completed
- Streak status
- Goal progress
- Time invested
- Celebrate all wins!
- Share achievement to community
Reflect on the week Journal prompts:
- What did I learn about myself?
- What activities resonated most?
- How do I feel compared to Day 1?
- What obstacles did I overcome?
- What am I proud of?
Afternoon (10 minutes)
Plan Week 2
- Review and adjust goals
- Schedule preferred activities
- Set new challenges
- Commit to next 7 days
What to focus on:
- Deepen practice in favorite dimension
- Try 1-2 new activity types
- Increase difficulty slightly
- Engage more with community
Evening (10 minutes)
Celebration activity
- Choose your favorite from week 1
- Savor the experience
- Notice how you've grown
- Set intention for tomorrow
Reward yourself
- Non-food treat you enjoy
- Extra self-care time
- Share success with friend
- Buy wellness-related item
Day 7 reflection:
What changed in 7 days? What's next for my journey?
After the first week
Habits to maintain:
- ✓ Daily check-in
- ✓ At least 5-10 min activity
- ✓ Weekly progress review
- ✓ Community engagement
- ✓ Goal tracking
What to explore:
- Longer activities (20-30 min)
- New wellness dimensions
- Community challenges
- Coaching (Premium Plus)
- Friend connections
Common challenges
Missed a day?
- It's okay! Don't give up
- Resume today
- Learn from what happened
- Adjust to prevent it
Not feeling it?
- Try different activity types
- Adjust difficulty level
- Reduce commitment temporarily
- Seek community support
Too easy?
- Increase activity duration
- Try advanced difficulty
- Add a second goal
- Join a challenge
Setting up for long-term success
Week 2-4: Building habits
- Consistency over perfection
- Same time daily if possible
- Link to existing routine
- Track what works
Month 2-3: Deepening practice
- Longer activities
- Multiple dimensions
- Community leadership
- Help others
Month 4+: Mastery & maintenance
- Sustained practice
- Advanced activities
- Mentor newcomers
- Continual growth
Need help?
If you're stuck:
- Review this guide again
- Browse help articles
- Ask in community
- Contact support
Resources for next steps:
Welcome to your wellness journey!
You've completed the first 7 days. This is just the beginning of positive change.
Remember:
- Progress over perfection
- Consistency beats intensity
- Your journey is unique
- Community supports you
- We're here to help
Keep going. You've got this! 🌱