Limit sweets, processed junk, and alcohol. A salad, a smoothie,
a fistful of spinach in your eggs.
Water
Drink 90 oz of water.
Know what 90 oz actually looks like: grab a 30‑oz bottle and
refill it three times.
Move
Move your body for 45 minutes.
Any movement counts — even a long walk.
Mind
Read 10 pages or meditate for 10 minutes.
Ten pages of anything, or ten quiet minutes of nothing.
Start your 30
Enter your first and last name. That's your key — use the same one on your
phone and your laptop and your checkmarks follow you.
Synced
0Days complete
0Current streak
30Days to go
GreensWaterMoveMind
Each day shows four dots — one per pillar, always in that order.
Outlined days are the 30 Hard window; you can log the days either side too.
Paid subscribers
Weekly live check‑ins
Every week, paid subscribers join a quick live accountability session — check in,
share how it's going, and reset for the week ahead. A guest expert leads each one on a
different focus: nutrition, movement, and mindset.
[Session dates, times, and the join link go here.]
Staying in it
Six things that actually help
Stack it onto something you already do. Greens go with the meal you never skip.
Mind goes right before bed, or in the car before you walk in the house. Don't build a new
slot in your day — borrow one.
Do the water math once. 90 oz is three 30‑oz bottles, or five 18‑oz
ones. Figure out what that looks like in your cup, fill it the night before, and
stop counting.
45 minutes doesn't have to be one block. A morning walk plus an evening walk is
45 minutes. Have a split‑up version ready so your worst day is still a yes.
Keep the book with the water bottle. Ten pages is about fifteen minutes, and
it's the box people forget — so put it physically next to one you won't.
Check the boxes at the same time every night. Thirty seconds, same moment,
right before you put your phone down. The logging habit protects the actual habit.
When you miss, log the next day — not the whole week. The trap isn't
missing a day. It's deciding the month is ruined because you did.