30 Days: Wellness Foundations

Tick off each day as you go — your progress is saved on this device, no account needed.

1. 1Day 1Hydrate firstDrink a glass of water before your morning coffee.
2. 2Day 2Five-minute morning moveFive minutes of gentle movement to wake the body.
3. 3Day 3Box breathingFour rounds: inhale four, hold four, exhale four, hold four.
4. 4Day 4Walk tenTake a ten-minute walk, ideally outdoors.
5. 5Day 5Screen-free mealEat one meal today without a screen.
6. 6Day 6Lights downDim screens and lights an hour before bed.
7. 7Day 7GratitudeWrite down three things you are grateful for.
8. 8Day 8Stand tallSpend two minutes correcting your posture.
9. 9Day 9Stretch breakStretch for three minutes mid-afternoon.
10. 10Day 10Eat the rainbowAdd one extra colour of vegetable to a meal.
11. 11Day 11Single-taskDo one task for twenty minutes without switching.
12. 12Day 12Deep breath resetThree slow deep breaths before a stressful moment.
13. 13Day 13Step outsideGet ten minutes of daylight, ideally in the morning.
14. 14Day 14Mobility minuteOne minute mobilising a stiff joint — neck, hips or ankles.
15. 15Day 15Mindful bitesEat the first three bites of a meal slowly and fully present.
16. 16Day 16Move every hourStand and move briefly every hour you sit.
17. 17Day 17Earlier nightGo to bed twenty minutes earlier than usual.
18. 18Day 18Reach outSend a message to someone you care about.
19. 19Day 19StrengthenTwo sets of squats or a wall sit.
20. 20Day 20Less sugarSkip one sugary drink or snack today.
21. 21Day 21Nature pauseSpend five minutes outside, just noticing.
22. 22Day 22Slow exhaleMake your exhale longer than your inhale for one minute.
23. 23Day 23Declutter one thingTidy one small space for a clearer mind.
24. 24Day 24Protein at breakfastAdd a source of protein to your first meal.
25. 25Day 25Walk after eatingTake a short walk after one meal to aid digestion.
26. 26Day 26Digital sunsetNo phone for the last thirty minutes before sleep.
27. 27Day 27Balance practiceStand on one leg while brushing your teeth.
28. 28Day 28Kind self-talkReplace one critical thought with a kinder one.
29. 29Day 29Full-body stretchFive minutes of head-to-toe stretching.
30. 30Day 30Reflect and planNote what felt good this month and pick one habit to keep.