From Wiki
Summer 2026 Health Tracker
Setup
- Full Screen Time shutdown across all Apple ID devices from 8 p.m. to 6 a.m., protected by an unbreakable password.
- Two 750 mL Nalgene bottles.
- Healthy breakfast and lunch Monday to Friday from Shopify.
- Dinners and weekends default to imPerfect Fresh Eats or Kupfert & Kim.
The six habits
| Habit | Standard |
|---|---|
| Lights out by 9 p.m. | Lights are off by 9 p.m. every day. The day is over. |
| Swim | Complete one swim every day. Recovery/Z1 is allowed; skipping is not. |
| Run | Complete one run every day. Recovery/Z1 is allowed; skipping is not. |
| 3 L water (no other fluids) | Drink at least 3 L of water. Bevi plain water, unsweetened flavors, Electrolytes, and Vitamin Boost count; sugary, caffeinated, or caloric drinks do not. |
| Zero processed food | Eat only lean protein, plain Greek yogurt, vegetables, rice, potatoes, oats, beans, fruit, nuts, and seeds. No bread, pastries, sauces, dressings, or processed foods. |
| Zero content consumed | Consume no recreational media or passive content. Entertainment can be books; learning can be academic or work-relevant reading/courses. No music, videos, social feeds, podcasts, TV, games, or recreational scrolling. |