If you’ve ever seen the 75 Hard challenge, you know the vibe: strict rules, zero wiggle room, and a whole lot of “all or nothing.” For some people, that’s motivating. For most busy humans (and most patients we work with), it’s a fast track to burnout.
So we made something that’s much more on brand for Prescribe FIT: a structured challenge that’s simple, customizable, and realistic—the kind of consistency-builder that actually fits real life.
Welcome to the Prescribe FIT 30-Day Challenge (a perfect “month reset”) and the 50-Day Challenge (same format, longer runway).
You’ll choose ONE goal from each category:
- Activity
- Nutrition
- Hydration
- Mindfulness/Reading
- Sleep
Then you’ll practice those same five habits every day for either 30 days or 50 days.
That’s it. No complicated scoring. No extreme rules. No perfectionism required.
Why this works (and why it’s different than “hardcore” challenges)
Most challenges fail for one of two reasons:
- They’re too intense to sustain.
- They’re too vague to track.
This challenge is different because it’s built around two principles that drive real behavior change:
1) Make it specific
Instead of “eat healthier,” you pick a concrete habit like “eat at least 1 fruit and 1 vegetable each day.”
2) Make it repeatable
You keep the same goals the whole challenge. That repetition is where routines form—and where results come from.
The rules (simple on purpose)
Follow the instructions on the tracker:
- Select 1 goal from each category below
- Keep the same goals for all 30 days (or all 50 days)
- Complete habits anytime during the day
- Check off each habit daily to track progress
- Miss a day? Just continue the next day—no restarting or doubling up
- Adjust a goal if needed for safety/medical guidance
That “no restart” rule matters. This is a consistency challenge, not a punishment challenge.
Choose your daily goals (pick one from each category)
Below are the options you’ll see on the tracker. Choose one per category.
Activity (pick 1)
- Complete 20 minutes of intentional movement each day (strength, cardio, stretching, walking, etc.)
- Walk 8,000–10,000 steps per day
- Complete a 10-minute stretching or mobility routine daily
- Take a 15-minute outdoor walk each day
Nutrition (pick 1)
- Consume your daily protein goal
- Consume your daily fiber goal
- Stay within your daily calorie goal
- Avoid eating out (allowing for special occasions only)
- Eat at least 1 fruit and 1 vegetable each day
Hydration (pick 1)
- Drink at least 64 oz of water each day
- Avoid alcohol (allowing for special occasions only)
- Avoid pop/soda (allowing for special occasions only)
- Drink a glass of water before coffee
- Drink your personal daily water goal
Mindfulness/Reading (pick 1)
- Read 10 pages of any book
- Listen to a podcast or TED Talk
- Complete 5 minutes of meditation each day
- Spend 2–5 minutes journaling your thoughts daily
Sleep (pick 1)
- Avoid screens for 30 minutes before bed
- Sleep 7–8 hours each night
- Go to bed at the same time each night
- Follow a bedtime or wind-down routine each night
How to pick the “right” goals for you
Because patients get to choose their goals in each category, the challenge can meet you exactly where you are—whether you’re starting from scratch or leveling up.
Here’s a simple way to choose wisely:
Pick one “easy win”
Choose one habit you’re almost already doing. This builds momentum fast.
Pick one “most important”
Which category would have the biggest impact on your energy, mood, pain, blood sugar, cravings, or recovery? Pick that one with intention.
Keep the bar “repeatable”
A good goal is one you can do on an average day—not your best day.
30 days vs. 50 days: which should you choose?
Choose the 30-Day Challenge if…
- You want a clean monthly reset
- You’re building consistency from a lower baseline
- You’re juggling a lot right now and need something realistic
Choose the 50-Day Challenge if…
- You already have some momentum and want more time for the habit to “stick”
- You want a longer streak to build identity (“I’m someone who does this daily”)
- You like a little extra structure and accountability
Same rules. Same categories. Just a longer runway.
What if you miss a day?
You’re human. Life happens.
The rule is simple: just continue the next day.
No restarting. No doubling up. No shame spiral.
Consistency isn’t “never miss.” Consistency is “always return.”
Tips to make this challenge easier (and more successful)
- Put the tracker somewhere visible (fridge, bathroom mirror, desk, nightstand)
- Tie habits to existing routines
- water before coffee
- stretching right after brushing teeth
- journaling after you plug in your phone
- Pick a “minimum version” of your habit (especially for busy days)
- Ask your coach/provider for modifications if anything feels unsafe or unrealistic
Your next step
- Pick your challenge length (30 or 50 days)
Download the 30-Day Challenge here
Download the 50-Day Challenge here
- Choose one goal per category.
- Start checking boxes.
Not perfect. Not extreme. Just consistent.
Published on December 29, 2025
