30 Days. 8 Habits.

Try this discipline-based biohacker challenge and see for yourself.

Let’s be honest — most life transformations don’t come from one huge leap. They come from boring, tiny things repeated daily.

Here’s the 8-habit protocol I’ve been testing myself. It’s not flashy. But it works. Try this for 30 days and tell me your brain, energy, and mood don’t feel different:

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✅ 8 hours of quality sleep
Sleep isn’t optional for a healthy brain. Cut screens 1h before bed, go to sleep at the same time daily, and your whole body will thank you.

✅ 2L+ clean water a day
Dehydration = fatigue + brain fog. Sip water with a pinch of salt or electrolytes if you're sweating or fasting.
💧 Add lemon or cucumber for taste, but skip sugar.

✅ Morning sunlight
Sunlight before 10 a.m. helps regulate your circadian rhythm. Just 5–10 minutes on your face and arms is enough.
☀️ Bonus: it boosts serotonin too.

✅ No refined sugar
I’m not anti-dessert. But 30 days without processed sweets? Your skin, gut, and focus will improve. Replace with fruit, dark chocolate, or dates. Your future self will high-five you.

✅ Read 30 minutes daily
Fiction, non-fiction, poetry, doesn’t matter. Reading rewires your brain, sharpens focus, and builds calm.
📚 Try audiobooks if you hate reading.

✅ Workout 3x a week
No need to go beast mode. 20–40 min of lifting, calisthenics, or yoga is plenty. Consistency wins.
🧠 Movement is brain fuel too.

✅ Protein-rich meals
Aim for 20–30g of protein per meal. Eggs, tofu, chicken, lentils, cottage cheese. Protein keeps you full, helps muscle recovery, and stabilizes energy.

✅ Learn AI or a future skill (1h daily)
This one’s mental reps. Learn something hard. AI is my pick, but pick your brain gym: coding, design, writing, finance.
🎯 1 hour a day = 30 hours a month = more than most courses.

This isn’t magic. It’s discipline.
But stick to these 8 — and by Day 30, you won’t be the same.

Try it. Track it. Save this list. Come back in a month and tell me how it went. 💬