Complete 6 daily habits for 30 days. If you miss one habit you start over.
🔥 THE 6 HABITS:
1. Daily Exercise
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.
5. Limit Phone Screen Time
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)
6. Accountability check-in
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.
🔥 THE RESOURCES:
Here are some resources that might help you stay on track throughout the DRVN30:
DRVN 30 Notion Habit Tracker: • Just press on 'Duplicate' in the top right corner to use this as your personal habit tracker! Click for Notion Tracker Template • For a print version, download it here: Click for Habit Tracker Print Version
Free Meditation App: • Insight Timer - #1 Free Meditation App for Sleep, Relax & More
Journaling Prompts: • Here's a pdf with 12 journaling exercises that have had a huge impact on my life. • Click for Journaling Prompts