Post-challenge playbook

What to do from day 31 onward so the habits that stuck actually stay. Six rules, one page.

1. Keep three rules, not thirty

Pick the three rules that produced the biggest change during the challenge and write them on one card. Everything else is optional.

One protected, distraction-free block per working day is enough to keep the habit alive. Put it in the calendar as a recurring event.

Print a fresh 30-day grid every month. The visible streak is what stops the slow drift back to old habits.

Same four questions every week: what held, what slipped, what leaked, what changes next week.

Travel, deadlines and sickness will break the streak. Decide in advance the single minimum action (one drill) that counts as keeping the habit.

Every 90 days, repeat week 1 of the challenge to reset the notification creep that always comes back.