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)
- Fruits & veggies. Make half your plate produce.
- Eat slowly. Put the fork down between bites; aim for 10–15 min minimum mealtime.
- Hydrate smart. Use thirst + urine color as guides; typical AIs ≈3.7L men / 2.7L women including foods & drinks. :contentReference[oaicite:8]{index=8}
- Take the stairs or park far. “Incidental cardio” still counts toward weekly totals. :contentReference[oaicite:9]{index=9}
- Get your steps. Aim ~7,000+ most days. :contentReference[oaicite:10]{index=10}
- 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}
- Gratitude minute. 3 quick lines: “Today I’m grateful for…”
- Watch the sodium. Keep ≤2,300 mg (ideal 1,500 mg for most adults). :contentReference[oaicite:12]{index=12}
- Sleep routine. Target 7+ hours; consistent bed/wake times. :contentReference[oaicite:13]{index=13}
- 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
Veggie half-plate + 20-min walk
Hydration check + stairs
Strength A (20–30 min) + gratitude
7,000 steps + slow dinner
Sodium scan (labels)
Meal prep 2 proteins
Sleep routine set (wind-down)
Veggie half-plate + 25-min walk
Hydration + park far
Strength B + gratitude
7,500 steps + no heavy late meal
Swap salty snack → nuts/fruit
Prep 3 breakfasts
7+ hrs sleep check
Half-plate produce + 30-min walk
Hydration + mobility 10 min
Strength A + carry finisher
8,000 steps + slow lunch
Label audit: sodium
Batch cook grains/veg
Consistent bed/wake
Produce + 30-min walk
Hydration + stairs
Strength B + gratitude
8,000 steps + light evening snack
Low-sodium swap at dinner
Prep 3 lunches (CEK helps!)
7+ hrs sleep
Reflect: 3 wins
Plan next month + celebrate
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}
