A Module A Day, One Small Change Each Day


Initiating a healthy lifestyle habit can be a real struggle for most of us. Often, we may not be able to fit in time within our hectic schedule to do the things we planned to do. Naluri acknowledges this and helps you find a variety of practical ways that you can incorporate into your day to day activities – through our Daily Modules.

We have a total of 77 modules ranging from diet, exercise, self-care and stress management techniques that you can do at home, in the office or wherever you may be.

  • Groundwork modules
    Here in the groundwork modules, the main aim is to assess your current food habits, daily routines and readiness to make healthy lifestyle changes – through modules such as Personal Intrinsic Motivation and Daily Routines and Stress Triggers. It is also an opportunity for your health coach to understand the struggles and obstacles you’ve been facing to engage in a healthy habit so that they are able to craft a personalised program for you.

  • Diet and Nutrition
    As you make your way to our diet and nutrition modules, you’ll be able to formulate and create a balanced meal plan that incorporates all the food groups through the Building Up Your Meal module. If you’ve been finding it difficult to say no to your cravings lately, you can try our Overcoming Cravings module and learn effective strategies to deal with cravings and temptations. Your health coach and dietitian will then provide feedback and help you brainstorm the necessary action plan to be taken.

  • Exercise and Movement
    At Naluri, we understand your tight and busy schedule. But we don’t want that to be a barrier for you to be active and fit. In the exercise and movement modules, you will be able to understand and apply the different forms of physical activities that can be incorporated into your daily routine that is doable and practical. You will also learn ways to be more mindful of your movements through our Mindful Movements module. Through this, it may help to lower anxiety and reduce stress if you’ve been feeling quite tensed lately.

  • Self-care & Stress Management
    In the midst of our busy schedule, we may find it difficult to spend some time for ourselves.  Naluri’s self-care modules gives you the opportunity to take a step back and pause from your daily routines – to just relax, take a deep breath and rewind. Through our Relaxation module, you will be introduced to deep breathing exercises that can go in handy when life starts to feel overwhelming. There are also modules that taps into your thinking pattern so that you are able to identify and modify unhelpful thoughts that pose as a barrier to achieving your healthiest self.

  • Maintaining Success
    At Naluri, we focus on the long-term results of our health program. A crucial component of our Daily Modules is teaching you to be more independent, to take charge of your own health by teaching you how to identify thinking traps, unhelpful thoughts and how to reframe them on your own. Most importantly, we help guide you on how to deal with setbacks and identify early signs of relapse so that the positive changes and healthy habits you make today last throughout your life.

Our Daily Modules are designed to help you sustain a healthy habit with guidance and feedback from our health professionals. As you progress, you are able to build the mental resilience and willpower to make those healthy habits stick. Each module only takes 5 to 10 minutes to complete, so you can aim to do one each day.

Are you ready?



Shilts, M. K., Horowitz, M. & Townsend, M. S. (2004). Goal setting as a strategy for dietary and physical activity behavior change: a review of the literature. American Journal of Health Promotion19(2), 81-93.

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X. & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology8, 874.

Lian, T. C., Bonn, G., Han, Y. S., Choo, Y. C., & Piau, W. C. (2016). Physical activity and its correlates among adults in Malaysia: a cross-sectional descriptive study. PloS one11(6), e0157730.

Davis, D. M., & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy,48(2), 198.