Rule 1: Move Your Body (30 mins daily)
Doesn’t have to be hardcore. Can be a walk, gym session, stretch, or dance. Movement = energy boost.
Rule 2: Drink 2 Liters of Water
Simple, measurable, and you’ll feel the difference in just 3 days.
Rule 3: 1 Healthy Meal Swap
Not a whole diet overhaul, just swap one unhealthy meal/snack with a healthier option. Or avoid something that makes you unhealthy e.g bread.
Rule 4: 20 Minutes of Reading or Journaling
Mental reset. Either feed the mind (book, Bible, podcast notes) or declutter it (journal).
Rule 5: No Social Media for 1 Hour Before Bed
Scrolling keeps your brain awake. Put the phone down and you’ll knock out faster.
Download your 21 day
challenge
Don’t chase perfection, chase streaks.
Miss a day? Fine. Just don’t miss two in a row. Lazy people don’t need “perfect,” they just need momentum.