What's inside

The app, plus four PDFs.

Everything arrives by email right after checkout, and the files are inside the app too.

On your phone

The app

Sleep, phone out of your room, move, a focus block and one daily challenge. Tick them off each day.

Home, gym or running plans, 65 exercises with how-tos, set ticks and personal-best medals.

One uncomfortable thing a day, picked for your goal. Swap it any time.

XP for every tick, five levels, and a streak that survives one missed day.

The same quick tests on Days 1, 8, 15, 22 and 30, so you see real progress.

The app has no account and no tracking. Your progress stays on your phone, with a backup code if you switch.

The PDFs

Plus Start Here: two pages with your app link, the QR code and every download link.

22 pages. The rules, training for every level, your first time at the gym, food basics and Luke's story.

6 pages, for parents getting it for a teen: how to hand it over and back them without nagging.

A printable 30-day grid for the fridge. Tick off each day.

Giving it as a gift? A card with the app's QR code to hand over.

Free with sign-up

A 7-night printable challenge where every phone sleeps outside the bedroom. Anyone can get it free from the sign-up at the bottom of this page.

If it's not right for you, email us within 30 days of buying for a full refund. No forms, no questions.

Five small things a day, made into a game. Day 1 starts when you do.