30‑Day Fundamentals

Rules

• Add one new behavior per week.
• Miss a day? Continue. Never “restart”.
• Optimize for repeatability, not perfection.

¶ Week 1 — Sleep rhythm + daily steps

• Run the Sleep Starter Kit.
• Add: a daily 10-minute walk (ideally after a meal).

Optional challenge: 7‑day sleep regularity.

¶ Week 2 — Strength twice weekly

• Run the Exercise Starter Kit.
• Keep: wake time + morning light.

Optional challenge: 30‑day walking streak + strength twice weekly.

¶ Week 3 — Protein + fiber defaults

• Run the Nutrition Starter Kit.
• Keep: steps + 2 strength sessions.

Optional challenge: 14‑day added‑sugar reduction.

¶ Week 4 — Downshift + connection

• Run the Stress & Mental Fitness Starter Kit.
• Add: the Social Health Plan (schedule two touchpoints).

¶ Weekly review (10 minutes)

Write answers:

• What changed my sleep/energy the most?
• What was easiest to maintain?
• What will I do next week on a “bad week”?

¶ When to troubleshoot instead of “pushing harder”

• Poor sleep → Troubleshooting: Poor Sleep
• Low energy → Troubleshooting: Low Energy
• Weight drift → Troubleshooting: Weight Gain