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.
Improve mobility and reduce the impact of chronic pain on movement, work, and daily activities through consistent habit engagement.
Build daily non-pharmacological tools (mind-body practices, movement, sleep, and Whole Health strategies) that reduce day-to-day reliance on pain medication.
Reduce how much chronic pain interferes with your daily activities. This is the primary outcome measured in the wHOPE clinical trial.
Establish your Primary Habit, complete a baseline pain inventory, and identify which areas of Whole Health you want to focus on first.
Add mind-body practices such as guided breathing, body scan, and gentle movement. Begin layering them onto your Primary Habit.
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.
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.
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).
Additional cited authors: Karen H. Seal, William C. Becker, Jennifer L. Murphy, Natalie Purcell, Lauren M. Denneson, Benjamin J. Morasco, Aaron M. Martin, Kavitha Reddy, Theresa Van Iseghem, Erin E. Krebs, Jacob M. Painter, Hildi Hagedorn, Jeffrey M. Pyne, John Hixon, Shira Maguen, Thomas C. Neylan, Brian Borsari, Beth DeRonne, Carolyn Gibson, Marianne S. Matthias, Joseph W. Frank, Akshaya Krishnaswamy, Yongmei Li, Daniel Bertenthal, Allan Chan, Alejandro Nunez, Nicole McCamish
Source attribution identifies cited work and inspiration. It does not imply endorsement, collaboration, or direct participation unless explicitly stated above.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
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
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
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Read article →Complete a mid-program check-in. Compare your current pain interference and function against your baseline and adjust your Primary Habit if needed.
Strengthen your routine by tuning sleep, nutrition, and the people and surroundings that support your Whole Health.
Finalize a long-term self-management strategy and complete the post-program functional assessment.
