How it works
What you do each day, how a day counts, how the training works and how you see yourself improve.
None of them take long. Most take no extra time at all. Each one you tick earns XP.
Do 3 of 5 and the day counts. Miss a day and your streak is saved. Miss two in a row and you choose: restart from Day 1, or keep going.
+20 XP each · all five: +20 bonus7 to 9 hours, or 8 to 10 for teens. Tick it the next morning.
At night, 30 or 60 minutes before sleep. Not forever, not all day.
A workout at home, at the gym or running, or a walk on easy days.
Study, work or a skill for 20 to 60 minutes, with your phone in another room.
Something uncomfortable, big or small, picked for your goal.
Training
Home, gym or running plans, with tips for your level. Two suggested workouts, plus one you build yourself.
Weekly check-ins
On Days 1, 8, 15, 22 and 30 you redo the same few quick tests, like push-ups or a plank. Your Progress page puts Day 1 next to now, so you can see how far you've come.
Daily challenge
Picked for your goal: talk to someone new, train when you don't feel like it, finish your shower cold. Swap it if it doesn't fit your day. Every one you finish is saved.
Checkout
The app link and PDFs arrive in about a minute.
Setup
Pick your goal, where you train and your sleep target.
Day 1
Day 1 starts when you do, today or next week.
Days 8, 15, 22
A few quick tests show what's improving.
Day 30
The same tests as Day 1, side by side.
Why it works
Most plans fall apart on the bad days. The Reset is built so the bad days don't sink you.
Do three of your five and the day counts. Miss a day and your streak is saved. You need decent days, not perfect ones.
The research
In a well-known habit study, missing one day didn't undo people's progress. Getting back to it is what mattered.
Lally and others, 2010
Every week you redo the same quick tests, so Day 1 sits right next to now. Real numbers, not just a feeling.
The research
Across 138 studies, people who tracked their progress were more likely to reach their goals.
Harkin and others, 2016
Each day tells you what's on: the workout, the focus block and tonight's phone cut-off. No planning, just doing.
The research
Deciding when and where you'll do something made people much more likely to follow through.
Gollwitzer and Sheeran, 2006
Your phone leaves your room before bed, so you're not fighting it at midnight. Better sleep makes the other four easier.
The research
Using your phone after lights out goes with worse sleep and more tiredness the next day.
Exelmans and Van den Bulck, 2016
What studies found on average, not a promise of results. The 30-Day Reset is a habit challenge, not medical advice.
Five small things a day, made into a game. Day 1 starts when you do.
