wHOPE Whole Health Pain Management
A 42-day daily practice adapted from the wHOPE clinical trial. For veterans and adults living with chronic pain who want a structured, non-pharmacological approach.
Plan Overview
Flexible schedule
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Who This Is For
Who this helps
Common struggles
- Worry about long-term damage from work-related strain
- Limited mobility
- High stress levels contributing to physical tension
What you'll achieve
Improved Physical Mobility
Improve mobility and reduce the impact of chronic pain on movement, work, and daily activities through consistent habit engagement.
Reduced Medication Reliance
Build daily non-pharmacological tools (mind-body practices, movement, sleep, and Whole Health strategies) that reduce day-to-day reliance on pain medication.
Reduced Pain Interference
Reduce how much chronic pain interferes with your daily activities. This is the primary outcome measured in the wHOPE clinical trial.
Plan Schedule
Foundation and Baseline
Establish your Primary Habit, complete a baseline pain inventory, and identify which areas of Whole Health you want to focus on first.
Skill Building
Add mind-body practices such as guided breathing, body scan, and gentle movement. Begin layering them onto your Primary Habit.
Integration and Quality of Life
Apply the eight dimensions of Whole Health to your daily routine. Continue your Primary Habit and notice changes in how pain interferes with your day.
Mid-Point Progress Review
Complete a mid-program check-in. Compare your current pain interference and function against your baseline and adjust your Primary Habit if needed.
Lifestyle and Environment
Strengthen your routine by tuning sleep, nutrition, and the people and surroundings that support your Whole Health.
Whole Health Maintenance Plan
Finalize a long-term self-management strategy and complete the post-program functional assessment.
What Participants Say
“I made more progress on a steady early bedtime and regular 5am gym than I've done in years — plus lost 20lb through this system.”
Alex G.
“I just need to understand myself and my health, be consistent in my fitness activity, and be accountable to somebody.”
Julius S.
Frequently Asked Questions
You should plan for approximately 15 minutes per day. This includes performing your Primary Habit and a quick check-in on your progress.
No, this plan is designed to complement your current treatment. Always consult with your healthcare provider before making any changes to your medication regimen.
Simply resume your Primary Habit the following day. Consistency over time is more important than perfect adherence on any single day.
Progress is tracked through daily event logs and surveys. These tools help you see measurable changes in your mobility and discomfort levels over 42 days.
Attribution
Created by
You already know what you need to do. GetMotivated.ai builds the structure, AI coaching, and human accountability that gets you there - grounded in behavior science.
Based on
Karen H. Seal, MD, MPH. Physician Chief of Integrative Health at the San Francisco VA Health Care System and Professor in the Departments of Medicine and Psychiatry at UCSF. Principal Investigator of the Whole Health Options and Pain Education (wHOPE) clinical trial, published in JAMA (2026).
Source attribution identifies cited work and inspiration. It does not imply endorsement, collaboration, or direct participation unless explicitly stated above.
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People Who Support You
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Programs You Can Finish
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Simple Accountability
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Progress You Can See
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
AI Coaching That Adapts
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Plan
Start when you choose
Adjust timing as needed.
Challenge
Start with the cohort
Same schedule together.
Related Topics
Flexible schedule
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Related Articles
Whole Health for Chronic Pain: Nonpharmacological Strategies That Work
A whole-health approach treats chronic pain as more than a symptom — pairing medical care with movement, mindfulness, and coaching. The wHOPE trial is testing exactly this in 750 veterans, and the strategies apply well beyond the VA.
Read article →Whole Person Health vs Traditional Care: What's Different
Traditional care asks what's wrong and treats it. Whole person health asks what matters to you and builds around it. They aren't rivals — but the differences in question, team, and goal change how care actually feels and works.
Read article →What Is Whole Person Health? A Complete Guide
Whole person health looks at your body, mind, relationships, environment, and sense of meaning as one connected system, not a list of separate symptoms. This guide covers the model, the evidence behind it, and how it applies to chronic pain and everyday wellbeing.
Read article →Whole Person Health Index (WPHI): The Complete Guide
The NIH's Whole Person Health Index is the first tool that scores your whole health as a single number, across nine areas of life, so you can watch yourself get healthier over time. Here is how it works, how to score yourself, and how it differs from the other tools that share its name.
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