5 Habits, 30 Days
Minimum versions and 30-day targets for 5 basics that compound
Steps
- Minimum: build toward 5,000 steps a day, from wherever you are now
- 30-day target: build gradually toward 7,000-10,000 steps on most days
- Track it: your phone's built-in step counter is enough, no gadget needed
Strength
- Minimum: 1 short bodyweight session a week, 10-15 minutes
- 30-day target: 2 sessions a week covering squats, push-ups, rows, plank
- Track it: log your sets and reps, aim to beat last week by a little
Protein and water
- Minimum: one palm-sized protein source at your biggest meal
- 30-day target: protein at most meals; your daily total matters most
- Minimum water: a glass with each meal
- 30-day target: drink through the day, more in heat or when you train
- Track it: a marked water bottle or a simple tally on your phone
Sleep window
- Minimum: the same wake-up time every day, even on weekends
- 30-day target: 7+ hours of sleep on a consistent schedule
- Track it: a sleep app, or just write down your wake time each morning
Good to know
- Pick 1 habit to start today, not all 5. Add the next one only once the first feels automatic.
Sources
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