4-Week Check-In

What was the focus of your most recent 4-week sprint?

Select your focus area to check in.

✨

Custom Sprint

Browse all goals by category

📊 Biometrics

⚖️

Losing Weight

Track weight, build healthy eating habits

🩺

Controlling Blood Pressure

Daily monitoring, reduce sodium and alcohol

🧪 Lab Results

❤️

Lowering Cholesterol

Diet changes, lifestyle modifications

🩸

Blood Sugar Control

Diet, medication, lifestyle changes

😴 Sleep

🛏️

Better Sleep

Improve duration and quality

🏃 Physical Activity

👟

More Physical Activity

Steps, exercise, strength training

🥗 Nutrition

🥦

Healthier Eating

More vegetables, less processed food

🚫 Exposures

🍷

Reducing Alcohol

Limit to 7 or fewer drinks per week

💊

Stop Using Benzos

Safe tapering, alternative medications

💤

Stop Using Z-Drugs

Ambien, Lunesta, Sonata - sleep hygiene alternatives

🚭

Quit Tobacco

Nicotine replacement, medications, quit date

🧠 Mood

💭

Treat Depression

Therapy, medication, lifestyle interventions

⚖️ How Did You Do?

Enter your current weight and rate how well you followed each strategy.

Starting Weight (4 weeks ago)

--

Current Weight (lbs)

✅

Sprint Logged!

🍷 Strategies to Limit Alcohol

Evidence-Based Approaches for Healthier Habits

⌚ 1. The 'Data' Approach

Tools: Wearables like Oura, WHOOP, Apple Watch, or Fitbit

How it works: Seeing how alcohol spikes your resting heart rate by ~10% and crashes your heart rate variability by ~15% can be a powerful motivator for change.

💊 2. Pharmacological Support

Naltrexone: FDA-approved opioid antagonist

How it works: Blocks the endorphin "reward" or euphoria. You feel impairment, but not the buzz, helping to "unlearn" the craving.

Result: Reduces binge urge and increases likelihood of abstinence or moderate drinking.

🤝 3. Behavioral & Community Support

Tactical Habits:

Set "Hard" Limits: Pre-decide your number before starting
Alternate: 1 glass of water for every alcoholic drink
Buy Small: Avoid large stock; purchase only planned amount

AA: Recommended when moderation is not possible. Provides structured peer support.

💊 Stop Using Benzodiazepines

Evidence on Mortality Hazards

81% Higher Mortality Risk

For any amount over 1 year – daily or occasional

Hazard Ratio: 1.81 (1.68-1.94), P<0.001

Study Findings on Long-Term Mortality Risks

🚗 Increased Motor Vehicle Accidents: Due to impaired coordination, reaction time, and sedation.

🦴 Increased Risk of Falls & Fractures: Caused by dizziness, muscle relaxation, and balance issues, especially in older adults.

🧠 Increased Risk of Dementia: Associated with long-term cognitive decline and neurotoxicity.

⚠️ Mechanism of Increased Mortality: Respiratory depression, especially with other depressants; overall physiological decline; and higher vulnerability to accidents, infections, and cardiovascular events.

💤 Stop Using Z-Drugs

Ambien (zolpidem), Lunesta (eszopiclone), Sonata (zaleplon)

What are Z-Drugs?

Non-benzodiazepine sedative-hypnotics that target GABA receptors, often bypassing natural sleep architecture.

Common names: Zolpidem (Ambien), Eszopiclone (Lunesta), Zaleplon (Sonata)

1.78x

Nearly 2x Mortality Risk

For ANY use in the past year
(even 1-18 doses)

Quantifiable Harms (Beyond Mortality)

🧠

Dementia

~54% Increased

Risk with high cumulative use

🦴

Falls & Fractures

2.4x Higher Risk

Hip fractures in older adults

🚗

Car Accidents

~2x Increased Risk

Next-day grogginess

🦠

Infection

~50% Higher

Serious infections (e.g., pneumonia)

⚠️ FDA Black Box Warnings

Complex Sleep Behaviors: Engaging in activities while not fully awake
Dependence & Tolerance: Efficacy often wanes within 4 weeks; risk of "rebound insomnia"

🧠 Treat Depression Sprint

Confirm the strategies you selected for the next 4 weeks.

What strategies did you select?

Check the ones you chose:

Other strategies:

Schedule 4-week follow-up with Dr. Cohen

What goals did you set last time?

Click categories to expand, then select the goals you committed to.

How did you do?

Rate your progress on each goal.

What would you like to do next?

You can continue working on your current focus or explore a new area.

🔍

New Focus Area

Complete a brief screening to identify the best next sprint for you

→

Step 1 of 8

⚠️

We Found Something Important

✅

Sprint Created!

📋 Download Your Sprint Plan

Save this summary as a reminder of your goals and what you plan to do. Please also send a copy to Dr. Cohen through the One Medical app.

📅 Check back in 4 weeks to log your progress and set your next sprint goals.

✨ Custom Sprint - What goals did you choose?

What goals did you choose to focus on during your sprint?

0 goals selected

0 / 3-5 goals set

✅

Your 4-Week Sprint is Ready!

Print or save as PDF, then send it to Dr. Cohen.

Tip: In the print dialog, select "Save as PDF" as the destination

Send via One Medical:

Open the One Medical app
Messages - New message to Dr. Cohen
Attach your PDF
Send!

Welcome back!

What was the focus of your most recent 4-week sprint?

⚖️ Weight Loss Check-In

What strategies did you commit to?

Did you have any additional goals?

⚖️ How Did You Do?

Sprint Logged!

🍷 Strategies to Limit Alcohol

⌚ 1. The 'Data' Approach

💊 2. Pharmacological Support

🤝 3. Behavioral & Community Support

💊 Stop Using Benzodiazepines

Study Findings on Long-Term Mortality Risks

💤 Stop Using Z-Drugs

What are Z-Drugs?

Quantifiable Harms (Beyond Mortality)

🩺 Medical Rule-Outs

🛏️ Sleep Hygiene & Routine

☀️ Diet & Activity

⌚ Tools & Tech

🧠 Treat Depression Sprint

What strategies did you select?

What goals did you set last time?

How did you do?

What would you like to do next?

⚖️ Continue Weight Loss Sprint

What strategies do you want to commit to?

Any additional goals?