Pick a few to start. Keep it simple and consistent.

Movement

• Walk 10,000 steps — 100 XP / 50 XP / 0 XP
• Stretch 10 minutes — 50 XP if completed
• Workout 30 minutes — 100 XP; 10–29 minutes = 50 XP

Learning

• Read 20 minutes — 100 XP; 10–19 minutes = 50 XP
• Language practice 15 minutes — 100 XP
• Online course lesson — 100 XP per completed lesson

Mindset

• Meditate 10 minutes — 100 XP; 5–9 minutes = 50 XP
• Journaling (3 bullets) — 50 XP

Work / Focus

• Deep work 60 minutes — 100 XP; 25–59 minutes = 50 XP
• Plan tomorrow (5 min) — 50 XP

Recovery

• In-bed by your target — 100 XP
• No sugar after 8pm — 50 XP

Want a downloadable sheet of rules? We’ll add that soon. For now, copy the ideas you like into your own goals.

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