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30-Day Healthy Reset: Simple Habits That Actually Stick
Jason Nista
Nutrition
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Exercises & Fitness
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Healthy Recipes
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Weight Loss
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Healthy Lifestyle
10/09/2025 10:50am
3 minute read
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How the 30-day reset works
Incorporate 10 impactful health habits over the course of a month. This will promote improved well-being in a gradual way that can support sustainability. Do 1-2 per day and track with the calendar below. Pair with simple meals to reduce decision fatigue!
The 10 daily habits (science-backed)
- Load up on fruits & veggies. Make half your plate produce.
- Eat slowly. Put the fork down between bites; aim for a 20 min minimum mealtime.
- Hydrate smart. Use thirst + urine color as guides; typical needs are 3.7 L for men and 2.7 L for women (including foods & drinks).
- Take the stairs or park far. Incidental physical activity still counts toward weekly totals.
- Get your steps. Aim for 7,000+ most days.
- Avoid evening eating. Skip heavy late-night meals; if hungry, choose a light protein snack. Finish meals 3–4 hrs before bed.
- Take a gratitude minute. 3 quick lines: “Today I’m grateful for…”
- Watch sodium intake. Keep ≤2,300 mg (ideally 1,500 mg for most adults).
- Keep a consistent sleep routine. Target 7+ hours; keep consistent bed/wake times.
- Strength train twice per week. Full-body basics: squat/hinge/push/pull/carry.
Make consistency easier: Try the Clean Eatz High-Protein Meal Plan, Weight-Loss Meal Plan, or quick protein snacks to keep hunger steady on busy days.
Your 30-day calendar
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Day 1
Veggie half-plate + 20-min walk
Veggie half-plate + 20-min walk
Day 2
Hydrate + stairs
Hydrate + stairs
Day 3
Strength A (20–30 min) + thanks
Strength A (20–30 min) + thanks
Day 4
7,000 steps + slow dinner
7,000 steps + slow dinner
Day 5
Sodium scan (labels)
Sodium scan (labels)
Day 6
Meal prep 2 proteins
Meal prep 2 proteins
Day 7
Sleep routine (wind-down)
Sleep routine (wind-down)
Day 8
Veggie half-plate + 25-min walk
Veggie half-plate + 25-min walk
Day 9
Hydrate + park far
Hydrate + park far
Day 10
Strength B + thanks
Strength B + thanks
Day 11
7,500 steps + no late meal
7,500 steps + no late meal
Day 12
Swap salty snack → nuts/fruit
Swap salty snack → nuts/fruit
Day 13
Prep 2-3 meals
Prep 2-3 meals
Day 14
Sleep routine (wind-down)
Sleep routine (wind-down)
Day 15
Veggie half-plate + 30-min walk
Veggie half-plate + 30-min walk
Day 16
Hydrate + mobility 10 min
Hydrate + mobility 10 min
Day 17
Strength A + thanks
Strength A + thanks
Day 18
8,000 steps + slow lunch
8,000 steps + slow lunch
Day 19
Sodium scan (labels)
Sodium scan (labels)
Day 20
Batch cook grains/veg
Batch cook grains/veg
Day 21
Sleep routine (wind-down)
Sleep routine (wind-down)
Day 22
Veggie half-plate + 30-min walk
Veggie half-plate + 30-min walk
Day 23
Hydrate + stairs
Hydrate + stairs
Day 24
Strength B + thanks
Strength B + thanks
Day 25
8,000 steps + light evening snack
8,000 steps + light evening snack
Day 26
Low-sodium swap at dinner
Low-sodium swap at dinner
Day 27
Prep 3 lunches (CEK helps!)
Prep 3 lunches (CEK helps!)
Day 28
Sleep routine (wind-down)
Sleep routine (wind-down)
Day 29
Reflect: 3 wins
Reflect: 3 wins
Day 30
Plan next month!
Plan next month!
FAQs
How much should I move each week?
Strive for about 150 minutes of moderate activity (or 75 minutes of vigorous) plus 2 days of strength work. Break it up as needed.
How much sleep should I aim for?
Most adults do best with 7+ hours per night and a consistent schedule.
How much water should I drink?
Use thirst and urine color as guides. Typical adequate intakes are 3.7 L for men and 2.7 L for women daily from all foods and beverages.
Should I avoid eating before bed?
Avoid large/heavy meals within 3–4 hours of bedtime. If hungry, a light protein-forward snack is usually fine.
How much sodium is okay?
No more than 2,300 mg/day; 1,500 mg/day is an ideal target for most adults.
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