Five small things a day · 30 days
Make real life the game. A 30-day challenge that turns sleep, training, focus and one hard thing a day into XP, streaks and levels. Day 1 starts when you do.
The app on your phone, plus four PDFs: the Playbook (22 pages), the Parent Guide (6 pages, for parents), the Fridge Tracker and the Handover Card. All delivered by email as soon as you buy. Family pack: the same kit for up to 5 people in your household, plus a family Fridge Tracker.
Five small things a day: sleep, phone out of your room at night, move, a focus block and one daily challenge. Three of five and the day counts. Miss a day and your streak is saved; miss two and you choose: restart from Day 1, or keep going. Day 1 starts when you do. Weekly check-ins on Days 1, 8, 15, 22 and 30 show your progress.
Anyone 13 and up, any fitness level: students, people getting into training, adults resetting their routine, and parents getting it for a teen. The workouts start with no equipment.
Email us within 30 days of buying for a full refund. No forms, no questions.
Beginner workouts with form tips. Stop if anything hurts; check with a doctor first if you have a health condition or injury. No diets or weight targets. Not medical advice or treatment.
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.
The guidelines
At least 7 for adults. Teens need 8 to 10. Sleep is when you recover and lock in what you learned.
American Academy of Sleep MedicineA week, for adults, plus strength twice a week. Teens: 60 minutes a day. Start small and build.
World Health Organization, 2020Keep phones, tablets and TVs out of the bedroom at night for better sleep.
CDC, tips for better sleepGuidelines, not promises. The 30-Day Reset is a habit challenge, not medical advice.
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.
Who made it
I did the work at school, and that was about it. The rest of the time I played games, coasted and had no plan for anything.
One day I looked in the mirror and didn't like who was looking back. So I started small: the gym, my sleep, my phone out of my room at night. It was awkward, I nearly quit plenty of times, and nothing changed overnight. But the first thing that changed was my confidence, and the rest followed.
The 30-Day Reset is that, made into a game, so the small things are easier to stick with.
You're not stuck. Start small, and believe in yourself.
Getting it for your teen?
Getting it for a teenager? The Parent Guide (6 pages, in the kit) covers what makes the difference:
Nothing in the app reports back to you. Their progress stays on their phone.
If it's not right for you, email us within 30 days of buying for a full refund. No forms, no questions.
Anyone 13 and up who wants better habits: students, people getting into training, and adults resetting their routine. Getting it for a teen? The Parent Guide covers how to hand it over. The workouts start at beginner level with no equipment, with harder options as you go.
Straight after checkout you get an email with your Start Here PDF. It has the link to your app and the four PDFs: the Playbook, the Parent Guide, the Fridge Tracker and the Handover Card. The files are also inside the app.
Yes, with the family pack (US$39): up to 5 people in one household, each on their own phone, plus a family Fridge Tracker so you can see everyone's days on one sheet. The “Just me” option is for one person.
When you do. Setting up doesn't start the clock: your first tick, workout or check-in is Day 1, whether that's today or next week. If you miss two days in a row, you choose: restart from Day 1, or keep going.
Yes. It runs in your phone's web browser, so there's nothing to download from an app store. Add it to your Home Screen and it works like an app, even offline after the first time it opens.
No and no. It's a one-time payment, and the app has no account or login.
None from the app. Your progress is stored on your phone, not on our servers, so we never see it. The store collects what it needs to process your order, like any online store (see our Privacy Policy).
No. The home plan needs nothing but a bit of floor. There are gym and running plans too, 65 exercises to swap between, and you can switch any time.
That's fine: one missed day doesn't break your streak. Miss two in a row and you choose: restart from Day 1, or keep going. And if it's not for you, email us within 30 days for a full refund.
Yes. The workouts start at beginner level with form tips, and build up slowly. Stop if anything hurts, and if you have a health condition or an injury, check with a doctor first. There are no diets or weight targets, on purpose.
No. It's a habit challenge, not medical advice, and it doesn't treat ADHD, depression, anxiety or "gaming addiction". If you're worried about your mental health, talk to a doctor. In a crisis, call or text 988 in the US, or call Lifeline on 13 11 14 in Australia (Kids Helpline: 1800 55 1800).
Luke, who built it from what worked for him. Read his story.
Email hello@thirtydaysin.com within 30 days of buying, with your order number, and we'll refund you in full. No forms, no questions.
Five small things a day, made into a game. Day 1 starts when you do.
