The Health Captain game
Six missions a day across five health zones. Every one of them is something you do in the real world — the game just keeps score, marks the streak, and hands you a badge when you have genuinely earned it.
Today
A new set is drawn every day: one from each zone, then one more to make six. Tick a mission after you have done it — the score is only worth something if it is honest.
The daily mission board is generated in your browser, so it needs JavaScript switched on. Everything else on this page works without it — and each of the five zones below links to a full guide you can read right now: Nutrition Harbor, Fitness Ridge, Mind Garden, Sleep Station, Prevention Command Center.
Complete all six of today's missions to earn a +25 point daily bonus. Missions reset at midnight, and a new set is drawn every day.
Streak
A square fills in on any day you completed at least one mission. A gap is one square, not a failure — the streak restarts, and nothing else is taken away.
Five zones
Missions are spread across five areas so no single day becomes all food or all exercise.
Badges
Eight badges, each tied to a specific total. Greyed-out badges show how far along you are.
Clears your points, level, streak, mission history and badges from this browser. You will be asked to confirm, and it cannot be undone.
The map
Each zone matches a full Health Captain guide. The missions are the short version; the guides are where the reasoning lives.
Zone 1
Every meal is a small decision, and the small decisions are what add up. Missions here are about vegetables and fibre, protein at each meal, drinking water instead of something sweetened, and cooking one more thing yourself than you did last week.
The Nutrition GuideZone 2
Movement you will actually repeat beats the perfect programme you abandon. Missions cover aerobic minutes, strength work twice a week, breaking up long stretches of sitting, and walking somewhere you would normally drive.
The Fitness GuideZone 3
Attention, mood and stress. Small practices done often beat big ones done once: a few minutes of slow breathing, a walk outdoors, messaging someone you have been meaning to contact, or putting the phone in another room for an hour.
The Mental Wellness GuideZone 4
The habit that quietly improves every other one. Missions are about a consistent wake time, a dark and cool room, a real wind-down, and moving caffeine earlier in the day rather than cutting it entirely.
The Sleep GuideZone 5
Screenings, vaccinations, the numbers worth knowing, and the appointment you have been putting off. This zone is where a few minutes of admin buys more health than almost anything else on the board.
The Preventive Care GuideBadge legend
No badge is awarded for opening the page. Each one needs a specific number of completed missions, days, or points.
The arcade can award a few extra badges — a first finished game, a perfect round, a seven-day streak, 100 questions answered, 500 points — and they appear on this same board.
Yes. Everything the game records — points, level, streak, which missions you ticked and which badges you hold — is written to this browser's local storage. It is not sent to us, we cannot read it, and there is no account to create. Clearing your browser data deletes it permanently, and playing on a different device or browser starts a separate, empty board. See our privacy policy.
No. A missed day resets the streak to one the next time you play. Your Health Points, your level and every badge you have already earned are untouched. The streak is there to encourage returning, not to punish a week away.
No. Missions are general healthy-habit prompts drawn from public-health guidance — walk, drink water, get to bed on time, book the screening you are due. They are not tailored to you, they cannot account for your medical history, and completing them tells you nothing diagnostic. For anything specific to your health, talk to a clinician.
Often yes, but check first. Missions involving exercise, fluid intake, fasting windows or diet changes may not suit you if you have heart, kidney or liver disease, diabetes, a swallowing or mobility problem, an eating disorder history, or you are pregnant. Skip any mission that does not fit — there is no penalty — and ask your clinician before changing your activity level or your diet.
Use the Reset all progress button at the bottom of the board. It clears points, level, streak, mission history and badges after a confirmation prompt, and it cannot be undone.