Nobody reads a welcome packet, so this isn't one. Five places, four rules, and one plan you'll write at the bottom of this page. Then you go do ten minutes of something.
Seven days. Most of them ask for ten minutes and one more thing.
Thirteen weeks. One habit added a week, and you keep the ones behind it.
Four things. Do them today.
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This is the part that makes people feel lost in week one — not the habits, the furniture. Here's the whole map. You'll use two of these every day and the rest once a week.
The main page of the room. Check-ins, wins, questions, people having the same kind of week you're having. It is not a highlight reel — the honest posts get the most support, every time.
Seven days, in order, each one a short page: what to do, why, and what to post. Day 1 is unlocked right now. Don't read ahead — the order is the point.
Thirteen weeks, four pages each: the overview, the rules and game plan, the common problems, and the week review. You read the overview Monday and the review Sunday. That's it.
A web app, not an app-store download. It knows what week you're on, tracks the habits you've stacked so far, and writes your check-in for you — tap what you did, copy, paste. Add it to your home screen and it behaves like any other app.
The Wellness Score: twenty-five questions across movement, strength, nutrition, sleep, stress and planning. You're not being graded — you're getting a before picture, because in thirteen weeks the difference is the only proof that matters.
Every like on your posts is a point, and points unlock levels. It isn't a competition with anybody — it's a quiet record of having shown up, and the people who post honestly on bad days climb it fastest.
A Resources folder with the workout menu for days you can't decide, the derailers-and-fixes page for when you're sliding, and the reset plan for when you've missed two or more days. Bookmark the reset one now, before you need it.
These don't change in week one or week thirteen. People who finish know these four things and nothing else.
Miss a day? No guilt, no restart. The next day is non-negotiable.
One miss is a blip. Two is a pattern. Three is a quit. Protect the day after — that's the only day that has ever decided this.
Ten minutes counts. You don't have to crush it every day — you have to show up every day.
Those are different things, and only one of them builds something that lasts past this program.
There is always a version you can do. On your worst, most exhausted, least motivated day, there is still a version. Find it instead of writing the day off.
Pick it from the day types below, before you need it.
Silent people quit. Honest people finish. “Rough day, barely got it done” is worth more than a perfect day nobody hears about.
The room shows up hardest for whoever is most honest about the struggle. Let it.
Rule 3, made concrete. What kind of day is today actually?
Almost nobody quits because the habit was too hard. They quit because they never decided when, and they never decided what to do on the day it all falls apart. Fill these four in and you've done the part most people skip.
A rough time is fine. A time is not optional.
Pick a default so you're not choosing daily. Choosing daily is how it gets skipped.
A habit with no trigger is a wish. Attach it to something you already do without fail — pouring the coffee, dropping the kids off, changing out of work clothes.
After I , I do my Daily 10.
The version you run when everything comes apart. Decide it now, not at 9pm on the day it happens.
Small on purpose. Day 6 adds nothing new, and it's the most important day of the week — holding what you already built is the entire program, and every week of the full thirteen works exactly like that.
Intro post, tracker on your home screen, your ten minutes, first check-in. Then pick your anchor.
Ten minutes, plus the orientation tour. Two in a row is a streak, and you protect it from here.
Ten minutes, plus the Wellness Score. Not a grade — a before picture. Write the number down.
Ten minutes, write your Why, and count your water without changing anything. Just information.
Ten minutes plus 64 oz of water. Two habits, same day — this is the move the whole program is built on.
Same two habits, held, plus three sentences of reflection. Today you find out you can keep what you built.
Both habits, one or two baseline numbers, and your graduation post. Seven days is a thing most people never do.
Where you go next is decided by how many days you actually held — not by how motivated you feel on Sunday night.
You've got momentum. Start 13 Week Evolution at Week 2 and keep building on the foundation you just laid.
Momentum's there, the foundation needs another week. Run the Daily 10 again and start the program at Week 1. You're not behind.
No shame, no catching up. The week showed you where life gets in the way. Run the Kickstart again with the next group, and focus on one thing: show up today.
Once you've seen the shape, you never have to wonder what you're supposed to be doing. Add one thing. Keep everything behind it. The adding isn't the hard part — the keeping is.
Open the week's overview. It gives you the habit, the minimum standard, and the one rule that matters. Then answer the two questions: when will you do it, and what's your busy-day version.
The new habit, plus every habit you've already stacked, at the minimum standard. Tap them in the tracker, copy the check-in it writes, paste it in the thread.
Run the review in the tracker. It counts your days, walks the reflection, and gives you the pass, review or repeat call. Post the reflection in the thread when you're done.
Count the days you held the habit, out of seven. Repeating a week is not a setback — it's how the program is built.
Passed. The habit is installed. Move to the next week.
On the fence. Move on if you're confident about next week, or repeat to lock it in. Everything stacks on this one.
Reset. Repeat the week, and change one thing first: an earlier time, a trigger you never skip, or a Red-day version that's genuinely effortless. The plan failed, not you.
One rung a week. You are only ever working on the newest one.
Then today is the only day that matters. Never miss twice — that's the whole recovery plan, and it works because it asks nothing of yesterday.
Post it in the thread: “Missed yesterday. No guilt. Not missing twice. Daily 10 today at ___.” Ten seconds, and it keeps you in the room instead of quietly disappearing, which is how this actually ends for most people.
Then you have five walking and five stretching, or ten minutes of pacing your house on a phone call. The Red-day version exists precisely for the day you're describing, and it counts fully.
What doesn't work is deciding at 9pm. That's what the busy-day fallback above is for — you pre-decided it, so tonight you just execute it.
You don't need a reminder, you need a trigger. A reminder competes with your day; a trigger rides on something that's already happening and never gets skipped.
“After I pour my coffee, I do my Daily 10.” Pick the most boring, most reliable moment you have. If you set an alarm instead, label it with the action, not the time.
Two lines is a full check-in. “Day 3. 10-min walk with the dog, 40 oz.” Done.
The tracker writes it for you if you'd rather not think about it — tap what you did, copy, paste. And on a bad day, the bad-day post is the valuable one. It's the one other people need to see.
Then drop every older habit to its minimum, not its ideal, and put your attention on this week's new one. Minimums are designed to be holdable while you're distracted — that's the entire reason they exist.
If it's still too much, repeat the week. A repeated week with everything intact beats a new week with three things quietly abandoned.
Nobody is on the same week as anybody. The program is a ladder, not a cohort — people are on Week 2 and Week 9 in the same thread, and the check-in format is identical either way.
Start at Week 1 and go in order. The order is doing real work: each habit makes the next one easier to hold.
The Daily 10 room stays free, always. The Kickstart is a real week on its own and you can run it again with the next group if that's what you need.
If you want the whole ladder — hydration, protein, strength, mobility, sleep, and the rest, one week at a time with a tracker that keeps score — that's 13 Week Evolution, and Day 7 tells you exactly which week to start on based on how your Kickstart actually went.
No. Perfect isn't the target and never was — five days out of seven is a pass.
This is not a “lose 20 pounds fast” challenge. It's a system for becoming the kind of person who shows up, because when the habits improve the body usually follows, and that version lasts.
That's the entire ask. Go do your Daily 10, post the check-in, and you've started — which is the part most people never get to.
Read the overview, do your ten minutes, post it. Then you keep doing that, and thirteen weeks from now you take the Wellness Score again and find out what it was worth.
This page is the inside of the program — it's what a member reads on their first day. The Daily 10 is free and always will be, and the 7-Day Kickstart lives inside it. If you'd rather find out which habit to start with first, the habit audit takes about four minutes and tells you.
