The Wellness Blueprint

THE WELLNESS BLUEPRINT
A 21-day challenge for humans who create their future.
By The Simple Wellness Project

This isn’t just another habit tracker—it’s your reset button. Your reminder. Your strategy for becoming the calmest, clearest, most focused version of yourself.

Inspired by the 21/90 rule:
21 days to build a habit. 90 days to make it your lifestyle.
Start small. Stay consistent. Create a life that feels as good as it looks.

THE BLUEPRINT
Your day-to-day, mapped out with intention:

DAILY:
• 2500ml of water
• 100g protein (minimum)
• 7 hours of sleep(minimum)
• 7 - 10k steps + full body stretch
• Read 10 pages or 10 minutes

WEEKLY:
• Strength train 3x
• Brain dump + plan your week
• Tidy and reset your spaces

MONTHLY:
• Goal setting + self check-in
• Declutter + donation drop-offs

This isn’t about going harder, it’s about getting clear, staying grounded, and building habits that actually stick.

WHO IT’S FOR:
This challenge was designed for the humans shaping tomorrow—while staying present today.

1. High-Achieving Professionals & Leaders
Visionary thinkers who want to lead with clarity and protect their peace.
You’ll gain: stress management tools, laser focus, and optimized brain function—without burning out.

2. Health-Conscious Parents & Caregivers
The glue that holds everyone together—finally making space for your wellness too.
You’ll gain: consistent habits that boost energy, support emotional resilience, and help you show up fully for the people you love.

3. Fitness Enthusiasts & Aspiring Biohackers
Already active—but ready to level up the mental and emotional side of wellness.
You’ll gain: enhanced recovery, sharper cognition, and a blueprint that goes beyond physical gains.

4. Ambitious College Students & Young Professionals
Building your future, managing all the moving parts—and ready to create a sustainable foundation for success.
You’ll gain: less chaos, more clarity, and habits your future self will thank you for.

5. Humans Stuck in Wellness Limbo
You’ve tried it all, but nothing’s sticking—and it’s time for a reset.
You’ll gain: clarity, structure, and a return to wellness that feels natural, not forced.

6. Busy Creatives & Knowledge Workers
The thinkers, makers, and visionaries who run on ideas and caffeine—but crave focus and flow.
You’ll gain: emotional clarity, mental stamina, and routines that support your creative rhythm.


WHY THIS CHALLENGE WORKS
This isn’t fluff. It’s a focused, real-life strategy to help you reclaim your energy, protect your peace, and run your day—without sacrificing your ambition. It’s for the people who are done with burnout and ready for a life that feels aligned, on purpose, and sustainable.
This is your reminder: You don’t have to do it all. You just need a blueprint.

Join The 21-Day Challenge
Start today. Simplify your wellness. Create your future.
Download it now via the link in bio at @thesimplewellnessproject