Clean 30

30 days 6 daily habits

Clean 30 is a gentle, no-nonsense reset for the fundamentals of feeling good: moving daily, drinking enough water, cooking at home, skipping alcohol, sleeping enough, and stretching. It's the perfect on-ramp if 60 days feels like a lot — 30 days to rebuild the basics and prove to yourself that consistency is doable.

No password — we email you a 6-digit code. Sync across devices, daily reminders, and take it on with friends.

Why do it

✓ Reset the habits that actually move the needle
✓ Low-barrier and beginner-friendly
✓ More energy, better sleep, a steadier mood
✓ A great warm-up for the DINKWAD 60

What you’ll do each day

Move for 30 minutes Any activity — walk, gym, yoga, whatever.
Drink 8 cups of water About 2 litres across the day.
Eat one home-cooked meal Made at home, not ordered in.
No alcohol Skip the drinks today.
7+ hours of sleep Give yourself a real night’s rest.
10 minutes of stretching Mobility or a wind-down stretch.

How it works

1. Pick a start date and go solo or invite friends to an accountability group.
2. Check off your goals on the calendar each day — progress syncs across your devices.
3. Get daily reminders, and race a shared leaderboard if you brought friends.

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