What is the MED Framework?
The MED Wellness Framework is a comprehensive approach to daily wellness that addresses three fundamental pillars of human wellbeing. In our hyper-connected world, we've developed this framework to help you break free from digital dependency and cultivate lasting wellness habits that support your mental health, physical energy, and natural rhythms.
Mindfulness
Evidence-based breathing exercises to reduce stress, improve focus, and enhance emotional regulation throughout your day.
Energize
Strategic movement breaks and energy-boosting activities designed to maintain optimal energy levels and prevent burnout.
Daily Regulation
Sleep, nutrition, and light exposure habits that optimize your circadian rhythm and support natural energy patterns.
Phone-Free Time Tracking
One of the most powerful aspects of the MED framework is its focus on phone-free time tracking. Research shows that the first hour after waking significantly impacts your entire day. By tracking and extending your phone-free time, you create space for intentional morning routines that set a positive tone for everything that follows.
Personalized Wake-up Schedules
Set different wake-up times for each day of the week. The system tracks your phone-free time based on your actual schedule.
Celebration & Motivation
Celebrate 60+ minutes of phone-free time with confetti animations and personalized encouragement.
Manual Override Options
Life happens. Easily adjust your phone-free time with confirmation prompts and maintain your progress tracking.
Your Phone-Free Progress
🎉 Amazing! You're crushing your phone-free goals!
The Three Pillars of MED
Each pillar is designed to work independently or together, giving you the flexibility to build your wellness routine at your own pace.
Mindfulness
Stress reduction & mental clarity
Physiological Sighs
Quick 1-2 minute stress relief technique
Box Breathing
4-4-4-4 technique for focus and composure
Extended Exhale
Gentle relaxation for bedtime routines
Perfect for: Moments of overwhelm, before important meetings, improving sleep quality
Energize
Movement & energy optimization
Morning Movement
Gentle mobility to wake up your joints
Movement Snacks
Quick 2-5 minute energy boosts
Evening Movement
Gentle transition to rest mode
Perfect for: Boosting circulation, preventing afternoon crashes, improving focus
Daily Regulation
Circadian rhythm optimization
Morning Light
Reset your circadian rhythm naturally
Protein-Rich First Meal
Fuel your body within 2 hours of waking
Caffeine Cutoff
Stop caffeine by 2 PM for better sleep
Perfect for: Improving sleep quality, maintaining energy, optimizing metabolism
The Science Behind MED
The MED framework isn't just a collection of wellness tips—it's built on solid scientific foundations and real-world results.
Proven Benefits
Reduced Cortisol Levels
Controlled breathing activates the vagus nerve, triggering the parasympathetic nervous system.
Increased Blood Flow
Short movement breaks increase blood flow to the brain, improving cognitive function.
Better Sleep Quality
Proper light exposure and meal timing can dramatically improve sleep patterns.
Real User Results
"The MED framework completely transformed my morning routine. I went from checking my phone immediately to having 90+ minutes of phone-free time most days. My stress levels have dropped significantly."
"The movement snacks have been a game-changer for my energy levels. I no longer have that 3 PM crash, and I'm more productive throughout the day."
Frequently Asked Questions
Everything you need to know about the MED Wellness Framework
How much time do I need to commit to the MED framework?
The beauty of MED is its flexibility. You can start with just 5 minutes of breathing exercises in the morning. As you build the habit, you can gradually add more elements. Most users spend 15-30 minutes total on MED activities throughout their day.
Do I need to do all three pillars (Mindfulness, Energize, Daily Regulation)?
Not at all! You can start with any single pillar that resonates with you. Many users begin with Mindfulness breathing exercises, then gradually add Energize movement breaks, and finally incorporate Daily Regulation habits. The framework is designed to be modular and adaptable.
How does the phone-free time tracking work?
When you open Dayora each morning, it automatically starts tracking your phone-free time based on your personalized wake-up schedule. You can set different wake-up times for each day of the week. The system calculates how long you've been phone-free and celebrates milestones with confetti animations.
Is the MED framework suitable for busy professionals?
Absolutely! The MED framework was designed with busy professionals in mind. All activities are designed to fit into your existing schedule, whether that's 5-minute breathing exercises between meetings, movement snacks at your desk, or optimizing your morning routine for better energy throughout the day.
How does Dayora help me stick to the MED framework?
Dayora provides intelligent tracking, personalized insights, and gentle reminders to help you build MED habits sustainably. The app learns your patterns and provides encouragement when you're doing well, and supportive guidance when you need help getting back on track.