Morning light
10 minutes of daylight within an hour of waking. Sets your inner clock and improves daytime energy and night-time sleep.
21 days
Free challenges
Small habits. Big impact.
Pick one challenge, decide when and where you will do it, and tick it off every day. It is not about perfection – one missed day is fine, just never miss two in a row.
- 1Pick one challenge
- 2Set an if–then plan
- 3One tap a day
Pick a challenge
We recommend starting with one. More than two at once lowers your chances of sticking with it.
7,000 steps a day
According to reviews, at 7,000 steps a day the risk of early death is clearly lower than at 2,000.
30 daysSame wake-up time
Get up at the same time ± 30 minutes every day – weekends too. Sleep regularity matters as much as sleep length.
21 daysNo screens before bed
The last hour before bed without phone, tablet or computer. You will fall asleep faster and sleep deeper.
21 daysCold shower
30–60 seconds of cold water at the end of your shower. Wakes you up, lifts your mood and teaches you to handle discomfort.
21 daysLast coffee by 2 pm
Caffeine has a half-life of about 5 hours. Coffee after lunch still worsens deep sleep in the evening, even if you fall asleep.
21 daysEating in a 10-hour window
All meals within 10 hours, e.g. 8 am – 6 pm. Outside the window only water, tea, black coffee.
21 daysProtein in every meal
25–30 g of protein in every main meal (a palm of meat, fish, eggs, quark or legumes). They fill you up and protect your muscles.
21 days30 plants a week
Eat 30 different plant foods a week – vegetables, fruit, legumes, nuts, seeds, herbs, wholegrains.
30 days5 minutes of slow breathing
Every day, 5 minutes of breathing at about 6 breaths a minute. Calms the nervous system and improves mood.
21 daysStrength every day
A short dose of strength every day: squats, push-ups, lunges or a plank. Even 5–10 minutes a day builds muscle and protects joints.
30 daysNo added sugar
No sugary drinks, sweets or added sugar. Fruit is fine.
21 daysReminders
We will remind you at the time you set.
Save progress
Why it works
An if–then plan (implementation intention) is one of the best-tested behaviour change techniques – reviews show it significantly increases the chance you will actually do the new habit.
According to research by Phillippa Lally at University College London, forming a habit takes 66 days on average, ranging from 18 to 254 days. Missing a single day did not disrupt the process.
That is why there is no “all or nothing” here: the minimum version counts, you can use a joker once a week and the streak only breaks after two missed days in a row.