The founding cohort starts Monday, November 16. Doors close when it starts. No late entry.
A 30-DAY CHALLENGE · CLINICALLY REVIEWED · STARTS NOV 16
Sleep better in 30 days. Five minutes a day.
Thirty days, five minutes a day, to fall asleep faster, stop the 2 am wake-ups and wake up rested. Everyone starts together on Monday, November 16, and every day is checked by licensed therapists.
You're not lazy. You're not broken. Your body just lost track of when night starts.
4.85 stars from 1,000+ Reviews | 100,000+ Members
4.85 stars from 1,000+ Reviews | 100,000+ Members
Your 2-Minute Wind-Down arrives the moment you join.
Full refund any time before day 1.
You know the one. It's 11 pm. You've been tired all day, and the second your head hits the pillow, your brain clocks in. You scroll to make it stop. You check the time. You do the math on how many hours you'll get if you fall asleep right now.
Then the second voice starts. "Why can't I just sleep? Everyone else can." So you buy the tea. Try the app. Put your phone in another room. It works for a night. Then it doesn't, because nothing you tried had a start date, a finish line, or anyone doing it with you.
That's why this is a challenge, not a course. Thirty days, five minutes each. Everyone starts on the same day. You get a tracker to tick, a group doing it with you, and a finish line on day 30. It's built on the same methods sleep clinics use, and it starts with the body, not with rules. And every day is reviewed by licensed therapists before it reaches you.
Fall asleep faster. Simple body tools that switch you from wired to drowsy in minutes.
Stop the 2 am wake-ups. What to do when you wake at 2 am, so you're not lying there until 4.
Quiet the bedtime brain. Give tomorrow's worries a time and a place that isn't your pillow.
Reset your body clock. One fixed wake time, so your body learns when night starts and when it ends.
Never do it alone. A group that starts with you, weekly check-ins, and therapists in the room.
Reviewed by licensed therapists. Every day's practice, before it reaches you. Not an influencer's routine.
Starts Monday, November 16. Everyone begins together, and the founding price closes when the countdown ends.
FOUNDING OFFER
Your founding price + 7 Calm Mornings bonus are held for
When the clock hits zero, the doors close: no late joins, no $17 founding price, and the 7 Calm Mornings bonus ($19 value) comes off the page.
Closes Mon, Nov 16, 7:00 AM GMT+2, your local time.
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Everyone starts together
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AS SEEN IN
1,000+
Verified ratings
100,000+
Members
100,000+
Members
Therapist
Created and reviewed
30
Days, 5 minutes each
Nov 16
Everyone starts together
Therapist
Reviewed
30
Days, 5 minutes
each
Nov 16
Everyone starts together
AS SEEN IN
Endorsed by Licensed Therapists
& Mental Health Professionals
Every professional below has independently reviewed The Daily Wellness and endorses our content and products — spanning anxiety, depression, trauma, burnout, and more.
Real experts. Real endorsements. No exceptions.
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Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WHY A CHALLENGE
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the difference between knowing what to do and actually doing it for 30 days.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
A course
Start whenever. Which means later.
Fourteen hours of video you'll watch at 1.5x and forget.
Alone, with a progress bar nobody checks.
No end, so it never quite finishes.
The Better Sleep Challenge
Starts / Monday, November 16 /, with everyone beginning on the same day.
Five minutes a day, whenever you have them: listen, do, write.
A cohort in the room, weekly check-ins, therapists who drop in.
Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One day at a time
Your email lands early. Five minutes whenever your day has room: with coffee, at lunch, or last thing at night.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
One day at a time
Your email lands early. Five minutes whenever your day has room: with coffee, at lunch, or last thing at night.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Quiet Mind Kit, your final number, and a group that got there with you.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Deep Rest Kit, your final number, and a group that got there with you.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WHAT HAPPENS WHEN YOU JOIN
Something real today. Day 1 on Monday. A finish line on Dec 15.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
Your 2-Minute
Interrupt lands
The emergency card and audio, in your inbox before you've closed this page. Use it tonight.
The room opens
The welcome video, the cohort thread and your workbook. Say hello, print the tracker.
Everyone
starts together
Your first email lands. Five minutes, whenever suits you. You rate your overthinking for the first time: measurement 1 of 3.
Halfway, measured
Your 2-Minute Interrupt is built and tested. Measurement 2, and a therapist check-in in the thread.
The finish line
Measurement 3, your Quiet Mind Kit on one page, and a cohort that got there with you.
Why telling yourself to calm down never works
You can't think your way out of a fired alarm.
Anxiety is a protective alarm that has learned to fire too easily. When it's going, the thinking part of your brain is offline, which is why every "just relax" you've ever been given, including from yourself, has bounced off.
So the challenge starts with the body. Weeks one and two give you tools that settle the alarm in under two minutes. Only then, in weeks three and four, does it retrain the mind, so worry stops running your day.
Weeks 1–2: the body
Breath, grounding, movement, release. Tools that work in minutes, not months.
Weeks 3–4: the mind
What to do with worry so it stops deciding your day. Sort it, park it, defuse it, approach it.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
Sound Familiar?
If any of these are yours, this challenge was built for you.
Tap the ones that sound like you.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
You replay a conversation from Tuesday. It's Saturday.
You've drafted the text four times and still haven't sent it.
A decision that should take a minute takes a week, and you're still not sure.
IIt's 11 pm, you're exhausted, and your brain has just started its shift.
You rehearse conversations that haven't happened, with people who aren't there.
You can't enjoy the good thing, because you're already thinking about the next thing.
You're exhausted all day and wide awake the second you lie down.
You wake at 2 or 3 am and your brain starts the day without you.
You've tried the tea, the app, the podcast. They worked for a night.
You check the clock and do the math on how little sleep you'll get.
You lie in on weekends to catch up, and Monday feels worse.
You're "fine" on the outside and running on fumes.
Tap the ones that are yours.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WHY "JUST GO TO SLEEP" NEVER WORKS
You can't force sleep. You can only make room for it.
Sleep isn't a switch you flip. It's a wave your body rides when two things line up: enough tiredness built up, and a body that feels safe enough to let go. Lying there trying harder does the opposite. It tells your body something is wrong, and a body on alert does not sleep.
So the challenge starts with the body, not with rules. In weeks one and two you learn to settle the body at bedtime and handle the 2 am wake-up, in minutes. Once that's reliable, weeks three and four reset your body clock and quiet the bedtime brain, so sleep starts arriving on its own.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WEEKS 1–2
The body: settle and release
Breath, muscle release, the 2 am plan. Tools that work tonight, not in three months.
WEEKS 3–4
The clock and the mind: reset and quiet
A fixed wake time, a worry window, a bedtime routine your body recognizes. Then protect it.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
THE SCIENCE BEHIND IT
Built on what therapists actually use, not what's trending.
Every tool in the challenge comes from methods with real research behind them: CBT-I (the sleep method doctors recommend first), breathing and body-based practice. Here is the science behind the main ones, in plain words.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WEEK 3 · THE FIXED WAKE TIME
Your wake time sets your body clock
Your body runs on a 24-hour clock, and the strongest signal it gets is when you wake up and see light. A fixed wake time, weekends included, is the backbone of CBT-I, the sleep treatment doctors are told to try before pills. (American College of Physicians guideline, Annals of Internal Medicine, 2016)
WEEK 2 · BED IS FOR SLEEP
Teach your bed to mean sleep
If you've been awake for 20 minutes, get up and do something dull until you're sleepy. It feels backwards, but it stops your brain linking bed with frustration. It's called stimulus control, it's been tested since 1972, and it's one of the best-proven sleep tools there is. (Bootzin, 1972; part of CBT-I)
WEEK 3 · THE WORRY WINDOW
Giving worry an appointment
People who set a daily 15-minute "worry time" and saved their worries for it ended up worrying less overall, including at bedtime. (Borkovec et al., Behaviour Research and Therapy, 1983)
WEEK 3 · TOMORROW'S LIST
Write tomorrow down and fall asleep faster
IIn a 2018 study, people who spent five minutes writing a specific to-do list for the next day fell asleep faster than people who wrote about what they'd already done. The more detailed the list, the faster they slept. (Scullin et al., Journal of Experimental Psychology: General, 2018)
WEEKS 1–2 · THE LONG EXHALE
Slow breathing calms the body fast
A long, slow breath out is the quickest way to tell your body the day is over. In a 2023 Stanford study, five minutes a day of slow breathing with a long exhale improved mood and lowered the body's stress signals after a month, more than a matching group doing meditation. (Balban et al., Cell Reports Medicine, 2023)
THE FORMAT · A COHORT WITH A START DATE
Why everyone starts on the same day
Research on "fresh starts" shows people are more likely to begin, and keep going, when a goal starts on a clear date. Add a tracker and a room full of people on the same day, and finishing becomes the normal thing to do. (Dai, Milkman & Riis, Management Science, 2014)
What changes
Day 1 and day 30 are different days.
Not a different person. The same person, with a kit.
The challenge uses these methods as self-care, not therapy, and the studies above were not done on this program. If you're seeing a therapist, bring the exercises to them. Many members use them between sessions.
What changes
Day 1 and day 30 are different days.
Not a different person. The same person, with a kit.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
A DAY IN THE CHALLENGE
Listen. Do. Write. Then get on with your day.
Here's day 4, exactly as it arrives. Two minutes to read, five to do. That's the whole commitment.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
LISTEN · 4:10
The 4-7-8 breath
A guided version of the practice, so on the days you can't face reading, you press play.
DO · 2 MINUTES
The 4-7-8 breath
In bed, lights off. Breathe in for four, hold for seven, out for eight. Four rounds. The long hold and the longer breath out tell your body the day is over.
WRITE · IN YOUR WORKBOOK
Sleep log
One line in your workbook: lights-off time, and your best guess at how long it took to drift off. Then tick day 4 on your tracker.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WHAT CHANGES
Day 1 and day 30 are different days.
Not a different person. The same person, with a kit.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
Day 1
Day 1
Day 30
11 pm
Tired but wired, scrolling to make it stop.
2 am
Awake, checking the clock, doing the math.
The bedtime brain
Tomorrow starts running the second the light goes off.
Mornings
Snooze, drag, coffee, repeat.
Your number
You rate your sleep. It's low and it's been low a while.
What you own
Articles, podcasts and good intentions.
Day 30
A wind-down your body recognizes, and lights off at the same time every night.
A two-minute plan for the wake-up, so you're back asleep instead of lying there till 4.
A fifteen-minute worry window at 7 pm, so bedtime has nothing left to run.
One wake time, every day. Your body knows when night starts, so it knows when it ends.
You rate it again. Most people see it move two to four points.
30 audios, the challenge workbooks, a full tracker, and a Deep Rest Kit written in your own words.
11 pm
Tired but wired, scrolling to make it stop.
2 am
Awake, checking the clock, doing the math.
The bedtime brain
Tomorrow starts running the second the light goes off.
Mornings
Snooze, drag, coffee, repeat.
Your number
You rate your sleep. It's low and it's been low a while.
What you own
Articles, podcasts and good intentions.
A wind-down your body recognizes, and lights off at the same time every night.
A two-minute plan for the wake-up, so you're back asleep instead of lying there till 4.
A fifteen-minute worry window at 7 pm, so bedtime has nothing left to run.
One wake time, every day. Your body knows when night starts, so it knows when it ends.
You rate it again. Most people see it move two to four points.
30 audios, the challenge workbooks, a full tracker, and a Deep Rest Kit written in your own words.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
THE 30 DAYS AT A GLANCE
Four weeks, one exercise a day, three measurements.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WEEK 1
Settle
Understand what's keeping you up. The sleep thermometer, the sleep log, your wake-up map, the 4-7-8 breath, muscle release, the 2 am plan.
WEEK 2
Release
Calm the body at bedtime on demand. The long exhale, the body scan, the no-clock rule, the 20-minute rule, the "tired but wired" reset. Build your 2-Minute Wind-Down.
WEEK 3
Reset
Reset the clock and quiet the mind. One wake time, morning light, the worry window, tomorrow's list, the caffeine cut-off, the bedtime routine.
WEEK 4
Protect
A life that holds good sleep. Weekend rules, screens and the bedroom, what to do after a bad night, your people, your Deep Rest Kit.
Days 1, 15 and 29: you rate your sleep from 0 to 10 in the companion workbook. Three numbers, so you can see the change rather than take our word for it.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WHAT YOU WALK AWAY WITH
Workbooks you'll still be using in a year.
Not loose pages. Real workbooks, one for each week of the challenge, yours to keep after day 30.
Why a challenge
This is a challenge, not a course. You don't watch it. You do it.
Courses get bought and never opened. Challenges have a start date, a daily deadline, people doing it with you, and a finish line. That's the whole difference, and it's the difference between knowing what to do and having done it for 30 days.
A course
- Start whenever. Which means later.
- Fourteen hours of video you'll watch at 1.5x and forget.
- Alone, with a progress bar nobody checks.
- No end, so it never quite finishes.
The Reset challenge
- Starts Sunday, November 15. Everyone, together.
- Five minutes a morning: listen, do, write. Then live your day.
- A cohort in the room, weekly check-ins, therapists who drop in.
- Day 30 is a finish line, with a number to show for it.
The rules of the challenge
One morning at a time
Your email lands at 6. Five minutes, before the day gets hold of you.
Do today's, never yesterday's
Missed a day? Do today's. No catching up, no guilt. Every tool stays yours.
Tick the day
Thirty boxes on your tracker. Watching them fill is half the reason people finish.
Reply with one word
Every email ends with a one-word check-in. A real person reads it.
Measure three times
Days 1, 15 and 29. The number that moves is yours, not ours.
Finish together
Day 30: your Reset Plan, your Reset Kit, and a cohort that got there with you.
WORKBOOK 1 · WEEK 1
Settle
Sleep thermometer, sleep log, wake-up map, the 2 am plan.
WORKBOOK 2 · WEEK 2
Release
Body scan, the 20-minute rule, your 2-Minute Wind-Down.
WORKBOOK 3 · WEEK 3
Reset
One wake time, the worry window, tomorrow's list, caffeine cut-off.
WORKBOOK 4 · WEEK 4
Protect
Weekend rules, the bad-night plan, your Deep Rest Kit.
A two-minute Wind-Down you can run in bed, built from the body tools that worked for you
A plan for 2 am that gets you back to sleep instead of back on your phone
Your Deep Rest Kit: one wake time, one wind-down, one worry window, one bad-night plan, on one page
EVERYTHING IN THE CHALLENGE
$169 of audios, tools and support. Founding members pay 90% less.
Sold on their own in our shop, the pieces of the challenge add up to $169. That is not what you pay. The founding cohort gets all of it for 90% off, as one thing: thirty days with everything around them, at a price we only offer once.
Your price is in the next section.
30 guided audios
three to five minutes each, press play
30 daily tools
a worksheet, tracker or pocket card every morning
The companion workbook and tracker
thermometers, weekly reflections, your Reset Plan
Welcome video and overview
day 0, so you know exactly what's coming
The cohort thread with therapist videos
same 30 days, same room, weekly input from licensed therapists
The 2-Minute Reset, today
emergency card and audio, in your inbox within a minute
The 8 pm nudge and a human reply
an optional daily text, and a person who answers within a day
Total value
Not what you pay. Founding cohort: 90% off
30 guided audios
three to five minutes each, press play
$47
The challenge workbooks
every exercise, tracker and reflection, as real workbooks you keep
$37
The 30-day tracker and weekly check-ins
your three measurements and the plan you build by day 30
$19
Welcome video and overview
day 0, so you know exactly what's coming
$9
The cohort thread with therapist videos
same 30 days, same room, weekly input from licensed therapists
$29
The 2-Minute Interrupt, today
emergency card and audio, in your inbox within a minute
$9
The 8 pm nudge and a human reply
an optional daily text, and a person who answers within a day
$19
Total value $169
Founding cohort pays 90% less
90% OFF
$17
Bonus: 7 Calm Mornings
Seven short morning audios for the days after a rough night. Free while the countdown runs.
$19 FREE
WHO'S BEHIND IT
From the team behind The Daily Wellness, read by 100,000+ people every morning.
The tools in the challenge come from the same methods therapists use every day: CBT-I (the sleep method doctors recommend first), breathing and body-based practice. Every day has been reviewed by licensed therapists before it reaches you.
The founding cohort gets three things later cohorts won't: the founding price of $17 (90% off the $169 the pieces sell for), the therapist videos live as they're made, and the people who built it answering replies personally.
$150+
one therapy session
$70
a year of a meditation app
Your founding price
$169$17
the whole 30-day challenge · one payment · 90% off
$150+
one therapy session
$70
a year of a meditation app
$169
$17
the whole 30-day challenge
90% OFF · ONE PAYMENT
$150
one therapy
session
$70
a year of a
meditation app
$169
$17
the whole 30-day challenge
90% OFF · ONE PAYMENT
Founding price until the countdown ends. One payment, no subscription.
WHY NOW
When the cohort starts, the doors close. There is no late entry.
When the countdown hits zero, the doors close. Not "the price goes up." They close. Everyone starts day 1 together, and nobody gets in after that, because a challenge only works when the whole room is on the same day. Miss it, and you wait for the next one, at a higher price, whenever that is.
That's the small cost. The bigger one is another month of 11 pm replays, another month of unsent texts, another month of "I'll decide when I've thought about it more." You've thought about it enough. Thirty days, five minutes a day, and people doing it with you.
Everyone starts Monday, November 16. If you join today, your 2-Minute Interrupt is in your inbox before you've closed this page, and you'll have used it before day 1.
"This is the fourth workbook I have bought… I can say the items they offer to purchase are not fluff… They put their sweat and tears into these. They actually care about the people who read their emails and purchase their products."
Lori · Verified review of The Daily Wellness tools
The 30-Day Stop Overthinking Challenge starts in:
Founding price until the countdown ends. One payment, no subscription.
Exclusive to The Daily Wellness community.
See Why 100,000+ People Love The Daily Wellness
4.85 | 100,000+ Members
FOUNDING COHORT · CLINICALLY REVIEWED
Join the 30-Day Better Sleep Challenge.
Thirty days, everyone starting Monday, November 16. One payment. No subscription.
4.85 stars from 1,000+ verified reviews | 100,000+ customers
Founding offer: 90% off + free 7 Calm Mornings bonus
Secure checkout
Instant Access
One-Time Payment
Secure checkout
Instant Access
One-Time Payment
How it works
30 days: a guided audio, a practice and a workbook exercise
The challenge workbooks, the 30-day tracker, the welcome video
The cohort thread, with therapist videos through the month
The 2-Minute Wind-Down in your inbox today
The optional 8 pm nudge, and a human reply within a day
“…this has been and will continue to be an excellent supplement to my ongoing therapy… If you were on the fence about getting it, don’t be! It’s worth it!”
RThomas · Verified review of a Daily Wellness workbook
Trusted by 100,000+ members
Your offer is reserved for:
Founding cohort only. No late entry once day 1 starts, and this price isn't offered again.
The 30-Day Better Sleep Challenge
$169
$17.00 (90% OFF)
$0.57 per day
Complete the form below to join the challenge:
30 days, 30 guided audios, the challenge workbooks
7 Calm Mornings bonus included while the countdown runs
Your 2-Minute Wind-Down arrives today; the challenge starts Monday, November 16
Everything is yours to keep after day 30
One-time payment. No subscription
LOWEST PRICE AUTO-APPLIED
Your information is secured with 256-bit SSL encryption. Your 2-Minute Reset is delivered right after payment. One-time payment, no subscription, no hidden fees.
WHY THIS IS A SAFE YES
We Don’t Offer a Money-Back Guarantee. We Offer Something Simpler.
Read this part carefully. It’s the reason joining is an easy decision.
100,000+
MEMBERS
Trusted with their hardest days
1,000+
FIVE-STAR REVIEWS
Verified buyers, not friends or family
38+
CLINICALLY REVIEWED EXERCISES
Built on skills therapists teach. Not recycled advice.
If you own a course you never finished, you've been let down before.
You bought it on a motivated Sunday. Did day one. Meant to go back. It's still sitting in a tab somewhere, quietly proving the story that you don't follow through. You've learned to be careful, because you've had to be.
We get it. It's why this isn't a course. It's thirty days with a start date, a cohort and a finish line, and a tracker you tick, one box a day, until day 30 says done.
Let's be honest for a second.
There's no money-back guarantee on the challenge. At $17, 90% off, we don't think it needs one. And a guarantee would make it too easy to join and never show up, which is the one thing this challenge is designed to stop. Here's what you get instead:
One payment. Nothing to cancel. $17 once. No subscription, no renewal, no surprise charges.
Change your mind before day 1? Full refund. Email [email protected] any time before Monday, November 16 and we'll refund you. Once the cohort starts, the price is final, for everyone
Something real today. Your 2-Minute Interrupt lands within a minute of joining. Use it tonight. If it isn't for you, you'll know before the challenge even begins.
Keep everything. Every audio, every tool, the workbook and your tracker are yours after day 30.
About 57¢ a day. Less than one coffee a week, and each day takes five minutes.
WHO IT’S FOR
Is This for You?
This challenge is for you if
Bad sleep is wearing you down, and you're still getting through your days
You've read the articles and listened to the podcasts, and you want something to actually do
You can find five minutes a day, most days, for 30 days
You're in therapy already and want daily practice between sessions
Please don't join if
You're in crisis, or overthinking is stopping you from functioning. You deserve more than an email a day; please reach a professional first
You're looking for a diagnosis, a treatment plan or a replacement for therapy
The Better Sleep Challenge is educational self-care, not therapy or medical treatment. If you're having thoughts of harming yourself, contact a professional or a crisis line now (in the US, call or text 988).
This challenge is for you if
- Anxiety is wearing you down, and you're still getting through your days
- You've read the articles and listened to the podcasts, and you want something to actually do
- You can find five minutes a morning, most mornings, for 30 days
- You're in therapy already and want daily practice between sessions
Please don't join if
- You're in crisis, or anxiety is stopping you from functioning. You deserve more than an email a day; please reach a professional first
- You're looking for a diagnosis, a treatment plan or a replacement for therapy
The Anxiety Reset is educational self-care, not therapy or medical treatment. If you're having thoughts of harming yourself, contact a professional or a crisis line now (in the US, call or text 988).
The People Who Do This for
a Living Use Our Tools Too
“As a therapist myself, I highly recommend this journal. I have recommended it to clients and am loving it for myself. I gave a copy to all my daughters.”
Rebecca Esser · Verified review of a Daily Wellness journal
“I have found that I am using The Daily Wellness documents
for myself and my clients.”
Shaun Hill · Verified review of The Daily Wellness tools
What customers say about The Daily Wellness tools
STILL THINKING ABOUT IT?
If you've read this far, you're doing the thing.
So here's the whole decision on one line: $17, a tool in your inbox tonight, a full refund until Monday, November 16, and a cohort that starts whether or not you've finished deciding.
BEFORE YOU DECIDE
What people ask before they join.
When does the challenge start, and what if I join late?
Everyone starts Monday, November 16. Emails arrive at 6 am in your time zone. Join any time before that: your 2-Minute Reset comes now, and the welcome video, overview, workbook and tracker arrive the week before we start.
Is it really 90% off?
Yes. The audios, tools, workbook and extras in the challenge sell separately in our shop for $169 in total. The founding cohort gets all of it for $17, which is 90% off, until the countdown ends on Thursday, November 12. After that the price is $27, and later cohorts won’t be offered the founding price.
How much time does it take?
Five minutes a morning, most of it with your eyes closed. Two minutes to read the email, or press play and skip the reading entirely.
What if I miss a day?
Do today’s. No catching up, no guilt. Every audio and tool is yours to keep, so the days you missed are waiting when you want them.
Do I have to listen to the audio?
No. The email has everything. The audio is for the mornings you can’t face reading, which, if you’re anxious, is some of them.
Is this therapy?
No. It’s daily practice, drawn from approaches therapists use, and every morning is reviewed by licensed therapists before it reaches you. It works well alongside therapy and it isn’t a substitute for it. If you’re in crisis, please reach a professional first.
What happens after day 30?
You keep every audio, every tool, your tracker and your Reset Plan. The cohort thread stays open inside our community, and you’ll get an invitation to continue there if you want to.
Day 1 is Monday, November 16. Be in the room.
Thirty days from now you'll either have a quieter mind, a kit you built yourself and a cohort who got there with you, or you'll have the same 11 pm. Five minutes a day decides which.
One payment
No subscription
Full refund before day 1
P.S. When the countdown ends, the doors close and nobody joins this cohort late, at any price. The founding price and the 7 Nights of Sleep bonus are for the people who said yes first.
Another question? Email [email protected]
and a real person will answer.
Empowering Mental Wellness For 100,000+ Satisfied Members
Disclaimer: The challenge is an educational and self-help resource for informational purposes only. It is not a medical product, clinical treatment, or a substitute for professional mental health care, and nothing in it constitutes medical advice, diagnosis, or therapy. “Clinically reviewed” refers to general alignment with evidence-based therapeutic frameworks and does not mean this product has been tested or approved as a treatment for any condition. Individual results vary and are not guaranteed. This product is intended for adults.
If you’re struggling right now, this toolkit is not crisis care. If you are in immediate danger, or the voice has moved from harsh to telling you people would be better off without you, please contact your local emergency number or a crisis line. In the US, call or text 988. Anywhere else, findahelpline.com lists free, confidential support by country.
Your Information is 100% Secure And Will Never Be Shared With Anyone. This website is not a part of the Facebook website or Facebook Inc. Additionally, this website is NOT endorsed by Facebook in any way. Facebook is a trademark of Facebook, Inc.