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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.

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Free. Progress saves in your browser — add your email to sync across devices and get daily reminders.

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. 1. Check off your goals on the calendar each day.
  2. 2. Your progress saves right in your browser — no account needed.
  3. 3. Add your email to sync across devices and get daily reminders.
Start the challenge →

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