30-Day Healthy Reset: Simple Habits That Actually Stick

How the 30-day reset works

Rotate 10 tiny habits. Do 3–4 per day. Track with the calendar below. Pair with simple meals to reduce decision fatigue.

The 10 daily habits (science-backed)

1. Fruits & veggies. Make half your plate produce.
2. Eat slowly. Put the fork down between bites; aim for 10–15 min minimum mealtime.
3. Hydrate smart. Use thirst + urine color as guides; typical AIs ≈3.7L men / 2.7L women including foods & drinks. :contentReference[oaicite:8]{index=8}
4. Take the stairs or park far. “Incidental cardio” still counts toward weekly totals. :contentReference[oaicite:9]{index=9}
5. Get your steps. Aim ~7,000+ most days. :contentReference[oaicite:10]{index=10}
6. Evening eating. Skip heavy late meals; if hungry, choose a light protein + carb snack. Finish meals 2–4 hrs before bed. :contentReference[oaicite:11]{index=11}
7. Gratitude minute. 3 quick lines: “Today I’m grateful for…”
8. Watch the sodium. Keep ≤2,300 mg (ideal 1,500 mg for most adults). :contentReference[oaicite:12]{index=12}
9. Sleep routine. Target 7+ hours; consistent bed/wake times. :contentReference[oaicite:13]{index=13}
10. Strength x2/week. Full-body basics: squat/hinge/push/pull/carry. :contentReference[oaicite:14]{index=14}

Make consistency easier: Try High-Protein Meal Plan, Weight-Loss Meal Plan, or grab quick protein snacks to keep hunger steady on busy days.

Your 30-day calendar

FAQs

How much should I move each week?

About 150 minutes of moderate activity (or 75 minutes vigorous) plus 2 days of strength work. Break it up as needed. :contentReference[oaicite:15]{index=15}

How much sleep should I aim for?

Most adults do best with 7+ hours per night and a consistent schedule. :contentReference[oaicite:16]{index=16}

How much water should I drink?

Use thirst and urine color as guides. Typical adequate intakes are ≈3.7L men / 2.7L women daily from all foods and beverages. :contentReference[oaicite:17]{index=17}

Should I avoid eating before bed?

Avoid large/heavy meals within 2–4 hours of bedtime. If hungry, a light protein-forward snack is usually fine. :contentReference[oaicite:18]{index=18}

How much sodium is okay?

No more than 2,300 mg/day; 1,500 mg/day is an ideal target for most adults. :contentReference[oaicite:19]{index=19}