If you’ve opened the CONNEQT app and explored it a bit, you may have come across our Guided Wellness Programs. These are structured, day-by-day health journeys designed to help you build consistent habits that support cardiovascular health and overall well-being. 

Our first program, Healthy Heart Essentials, is a 28-day experience grounded in the American Heart Association’s Life’s Essential 8™, a set of evidence-based lifestyle factors that include movement, nutrition, sleep, blood pressure management, and more. Each day, you’ll receive a short article and a task to complete. Some tasks are simple, such as a 5-minute walk, a reflection, or a hydration prompt. Others are more hands-on, like preparing a balanced meal or tracking your arterial health biomarkers with the Pulse.

Programs are designed to be flexible, practical, and easy to follow, even on busy days. You don’t need to carve out a big block of time or be perfect every day. The goal is to create momentum through small, consistent actions that support cardiovascular health. 

In the future, you’ll see new Guided Programs added to the Explore tab. These may vary in length and topic—some will be focused on heart health, lifestyle habits, or fitness, while others may be built around seasonal goals or expert-led themes. Whatever the focus, the format will stay consistent: evidence-based content, realistic daily tasks, and a clear path forward. 

Because meaningful change doesn’t require doing everything at once. It just starts with one small step, supported by a structure that helps you keep going. 

What to Expect Each Week 

In Healthy Heart Essentials, the 28-day program currently available in the app, each week follows a clear theme that builds on the one before. Week 1 focuses on awareness—getting familiar with your current habits. In Week 2, you’ll apply what you’ve learned in daily life. Week 3 helps you strengthen those new behaviors, and Week 4 is all about sustaining progress.

The flow is simple: 

• Day 1 gives you a preview of the week ahead 
• Days 2–7 include a new article and task each day 
• You can bookmark tasks you want to revisit later 
• You can mark them complete to track your progress 

The content is designed to support real change, without asking you to overhaul your routine. You don’t need special tools or prep time. A few minutes a day and a little space to focus on yourself is all it takes.

How to Join a Program in the App 

Once you know what to expect, getting started is simple. 

From the CONNEQT app home screen, tap the Explore tab. You’ll see any available Guided Wellness Programs listed there. Right now, you’ll find Healthy Heart Essentials, our 28-day program focused on foundational habits for cardiovascular health. 

Tap Join to get started. You’ll begin with the first seven days of the program, with new content added each week as you progress. Each day includes one article and one task. You can start right away, mark tasks complete to track your progress, and bookmark articles you’d like to revisit later. 

Each day builds on the last, helping you stay engaged and consistent throughout the full 28 days. The goal is to give you a structure that supports daily action, so by the end of the program, these habits feel more natural and easier to maintain. 

Why Small Steps Make a Big Difference 

You might be wondering why the program focuses on just one article and one task a day—and whether that’s really enough to create meaningful change. It is, and here’s why. 

Research shows that small, consistent actions are the foundation of long-term behavior change. BJ Fogg’s Tiny Habits method highlights how habits become automatic when they’re simple, tied to existing routines, and feel rewarding to complete. Even something as small as flossing one tooth can be the start of a lasting routine. 

James Clear, author of Atomic Habits, makes a similar point: small improvements, repeated daily, compound over time. Walking for five minutes, choosing water over soda, or pausing to reflect—these moments may feel minor, but they build momentum. 

A 2010 study published in the European Journal of Social Psychology offers further insight into how habits form in real life. Researchers found that it can take anywhere from 18 to 254 days for a behavior to become automatic, depending on the person, the habit, and how consistently it’s practiced. What mattered most wasn’t how quickly someone formed the habit, but whether they repeated the behavior regularly in a stable context. Missing a day didn’t set participants back much—but consistency over time did. 

That’s exactly what Healthy Heart Essentials is designed to support. Over 28 days, you’ll practice small, repeatable actions that help build structure, consistency, and confidence. Because lasting change doesn’t come from doing everything at once—it comes from showing up each day and building something meaningful over time. 

Real Change Happens in Small Moments 

Most people don’t need a total overhaul—they just need a nudge in the right direction. That’s why these programs focus on small, repeatable actions that build over time. 

Some tasks are as simple as reading a label or planning a walk. Others help you connect with your numbers, such as tracking your blood pressure or reflecting on how sleep affects your energy. None of it is meant to be overwhelming. The point isn’t to do everything perfectly. It’s to stay in motion. 

Each week is designed to move you forward: 

Week 1 helps you take stock of where you are 
Week 2 encourages you to apply what you’re learning 
Week 3 reinforces what’s working and introduces new strategies 
Week 4 focuses on staying consistent and building confidence 

You don’t need hours a day. You just need a few focused minutes and a willingness to keep showing up. 

And while those moments may feel small, they start to tell a bigger story, especially when you can track how they’re affecting your body in real time. 

How the CONNEQT Pulse Ties It All Together 

That’s where the Pulse comes in. If you’re using it alongside the program, your progress becomes more than just a feeling—it becomes visible. 

Many tasks encourage you to check in with your numbers, helping you connect daily actions to measurable outcomes. Maybe your central blood pressure drops slightly after a week of better sleep. Maybe your SEVR improves with regular walks. These aren’t just datapoints, they’re feedback, and they help you understand how your habits are influencing your cardiovascular health from the inside out. 

You’ll also see these changes reflected in your Cardiology Report, which tracks trends in key vascular biomarkers and gives you a clear picture to share with your physician if needed. It’s a full-circle view of progress that goes deeper than step counts or calorie logs. By pairing the Pulse with a Guided Program, you’re not just learning. You’re seeing what’s changing. And that’s what makes the work feel real. 

Ready to Begin Your Wellness Journey? 

At CONNEQT Health, we believe that meaningful change starts with small, consistent actions. Our Guided Wellness Programs are designed to help you build sustainable habits that support your cardiovascular health and overall well-being. 

By pairing these programs with the CONNEQT Pulse and app, you gain access to real-time insights into your arterial health, allowing you to see the tangible impact of your daily choices. Track key vascular biomarkers, monitor trends, and receive personalized recommendations to guide your health journey. 

Whether you’re aiming to improve your blood pressure, enhance your physical performance, or simply adopt healthier routines, our tools are here to support you every step of the way. 

Take the first step today: 

• Open the CONNEQT app and navigate to the Explore tab. 
• Select the Healthy Heart Essentials program to embark on your 28-day journey. 
• Integrate the CONNEQT Pulse to monitor your progress and gain deeper insights. 

Empower yourself with the knowledge and tools to take control of your health. Your journey to better cardiovascular wellness starts now.