Document text
Name: [FULL NAME]
Start day: [DATE] · Last day: [DATE]
My why: [MY REASON — e.g. FEEL RESTED AND STRONG BEFORE CHRISTMAS]
My goals
Skin, morning: [CLEANSE → MOISTURIZE → SUNSCREEN]
Skin, night: [CLEANSE → MOISTURIZE]
Sleep: [7] hours
Move: [30] minutes on [5] days a week
Water: [NUMBER] glasses a day — my own goal
One habit of my own: [MY HABIT — e.g. NO PHONE AFTER 10 PM]
Tick each evening
Day Date AM skin PM skin Sleep Move Water My habit
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Missed a day? Start again the next day — keep the ticks you have.
My best streak: [NUMBER] days in a row
Good to know
Sleep: adults 18–60 need 7 or more hours (CDC).
Moving: adults need 150 minutes of moderate activity a week and 2 days of muscle-strengthening (CDC).
Water needs vary by age, activity and more — set your own goal (CDC).
Sunscreen every day on skin not covered by clothing if you will be outside (American Academy of Dermatology).
This list does not replace a doctor.
Reply to this document or get a deadline reminder: https://layers.md/ph/glow-up-challenge-30-days?from=reply-ph-glow-up-30