We can’t control life’s ebbs and flows. But when we approach each day mindfully and with clear intentions, we raise our chances of having high-quality experiences in our inner and outer worlds. Good vibes are born from good habits. Join our 30-day challenge to elevate your everyday life.

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Rise before the sun (5am - 6am)

After enjoying 6-8 hours of restful sleep, embrace the tranquility of the morning Rise and prepare to dive into your routine during the uninterrupted and distraction-free early hours.

Set your intentions

Instead of immediately reaching for your phone and social media, establish the tone for your day by setting positive intentions. Declare that today will be great, productive, and filled with blessings. The initial five minutes of your day have the power to shape its trajectory, so make them count.

(Consider burning palo santo during this practice, but feel free to choose what aligns with your preferences and beliefs.)

Write down 10 things you're grateful for

Cultivate a positive mindset by expressing your gratitude through journaling. List 10 things you're grateful for each day, and after jotting them down, take a moment to read them aloud. This practice can uplift your spirits and shift your focus to the positive aspects of life.

Work out for 1 hour

Engage in physical activity tailored to your fitness level - whether it's calisthenics, walking, running, yoga, weight-lifting, or any other exercise that gets your body moving.

Read at least 10 pages

Dedicate time to self-improvement by reading at least 10 pages of a book focused on personal development, business, or education. 

Follow a healthy diet

Choose a diet of your choice that's healthy, and drink plenty of water.

(No alcohol, sodas, fast food, or junk food during this challenge.)

Replace 1 hour of entertainment with education

Dedicate 1 hour of your day to building a new skill, side business, or goal. Ensure that you have no distractions and prioritize focus during this time.

(Choose a skill you're truly invested in that will help propel you to a new level after 30 days.)

Reflect and prepare

Reflect on your day, and prepare a to-do list for the following day. This ensures a smooth start to your workday without unnecessary delays. Also, journal about something you learned, either positive or negative, from your day.


It's important to prioritize flexibility and mobility, especially as you age. Incorporate stretching into your nighttime routine to maintain flexibility and improve circulation.


Quiet your mind and relax your body with meditation. Take this time to visualize your dreams and goals, fostering a sense of peace before bedtime.