7-Day Discipline Challenge • 18+
Adult Lane
Different by design: simple, proven habits for energy, focus, and follow-through.
People are joining from Washington County:
- ✅ Alex R. — Woodbury
- ✅ Priya M. — Cottage Grove
- ✅ Chris J. — Stillwater
- ✅ Dana L. — Oakdale
- ✅ Jordan K. — Hugo
- ✅ Taylor S. — Lake Elmo
- ✅ Morgan P. — Mahtomedi
- ✅ Casey N. — Afton
- ✅ Sam T. — Forest Lake
Day 1 — Reset & Baseline
Start clean, not perfect.
- 20-min brisk walk (or easy bike). Note distance/time.
- Food upgrade: add one palm-size protein to lunch and swap one sugary drink for water.
- Plan tomorrow: write top 3 priorities and block them on your calendar.
Day 2 — Strength Circuit A
Build the base.
- 3 rounds: 12 squats • 10 push-ups (knees ok) • 12 hip hinges • 30s plank.
- 10-min mobility reset (hips/ankles/shoulders).
- Protein with each meal today (eggs, chicken, beans, Greek yogurt, tofu).
Day 3 — Mobility & Sleep
Feel better by bedtime.
- 12-min mobility flow: neck, T-spine, hips, calves.
- Breathing practice 5 min (inhale 4 • hold 4 • exhale 6).
- Screen curfew: no phone 45 min before bed. Set alarm across the room.
Day 4 — Cardio Intervals
Raise the ceiling, don’t hit the wall.
- 5×3:00 moderate-hard / 1:00 easy (walk/jog/bike/row). Warm up 5 min first.
- Hydration target: 2 liters total today.
- Stretch hips/hamstrings 8 min post-workout.
Day 5 — Focus & Finances
Clarity compounds.
- 2×25-min deep-work blocks on one meaningful task.
- Money tidy 15 min: review transactions or cancel 1 unused subscription.
- Evening walk 10 min to decompress.
Day 6 — Social & Space
Health is a team sport.
- Connect: call/message someone and set a plan to meet or walk this week.
- 20-min easy movement + 10-min gentle mobility.
- Declutter sprint 15 min: clear one hotspot (desk, counter, car).
Day 7 — Benchmark & Plan
Turn wins into routines.
- Repeat Strength Circuit A; note reps/feel vs. Day 2.
- Weekly review: write 5 takeaways + your next 3 priorities.
- Prep the week: groceries, outfits, workout times on the calendar.
Scoring: 5 XP per completed bullet • Aim for 20–25 XP/day • Consistency beats intensity.