Rule: 30 minutes

Goal: Anything that moves your body and gets your blood flowing.

Examples: Weightlifting, yoga, running, active recovery like stretching, Tai Chi, etc.

Rule: 15 minutes

Goal: Anything that helps you connect with your body, mind & spirit.

Examples: Meditation (guided or unguided), visualization, breathwork, hypnosis, sitting in silence etc.

Rule: 10 minutes (digital or physical writing)

Goal: Self-reflect or get your thoughts out of your head.

Examples: Gratitude journaling, mental vomit (write down whatever thoughts you have), write down your goals, self-inquiry, etc.

Rule: Follow a generally healthy, whole-food diet. If you're not sure whether something is good, don't have it. No alcohol, no junk food, no cheat meals etc.

Examples: Whole-food, minimally or unprocessed, Paleo, Keto, Plant-based, etc.

Rule: Less than 2 hours of screen time on your phone per day.

Goal: Limit compulsive distraction and stimulation.

Exceptions: Utility apps like Google Maps, Notes App, meditation apps. If your screen time is over 2 hours but you used Google Maps for 30 minutes and Notes for 10 minutes, that gets deducted. 

(Optional "Hardcore-mode": Cut down all media consumption to less than 2 hours per day (including podcasts, movies, YouTube videos)

Option 1: Check in with a friend who's joining the challenge at the end of the day via text. Ask them "What did you do today to complete everything?", optionally ask for proof (screen shots etc.).

Option 2: Post your daily progress publicly on social media, for example, a screenshot of your habit tracker on Instagram stories. Make sure you include what day it is and use the hashtag #DRVN30. 

Goal: Stay accountable through positive peer pressure.

Tips: Set an alarm near the end of the day so you don't forget to check-in.