This covers a lot of topics and breaks down a lot of big tasks that can take a lot of time into manageable pieces. For example, if you cannot take an hour or more to exercise, do it in ten minute pieces throughout your day. The same goes for time at SP, check in and read or write a bit at a time.
We build healthy habits this way-by creating streaks. We certainly focus on our weight loss goals this way as well--losing 1-2 pounds a week is the healthy way to go. It works for our day to day chores and is a good way to organize ourselves.