Mind & Sleep Challenge
Early Riser Challenge With Friends
Early Riser is a 66-day challenge. Every day: up at 5am, 20 minutes: move, 20 minutes: reflect and 20 minutes: grow.
An hour for yourself before the world wakes up: twenty minutes of exercise, twenty of reflection, twenty of learning. Habit research puts the average at about 66 days to make something stick.
The Daily Rules
- Up at 5am
- 20 minutes: move
- 20 minutes: reflect
- 20 minutes: grow
How FitbyForm Verifies It
- Up at 5am: A tap in your daily check-in.
- 20 minutes: move: A tap in your daily check-in.
- 20 minutes: reflect: A tap in your daily check-in.
- 20 minutes: grow: A tap in your daily check-in.
A day counts when every rule is ticked, and your streak is the number of days in a row you have finished. More on how steps are verified.
Who It Suits
Hard. Best if you already have a base and want a real test.
Before You Start
An early alarm only works with an early night. Keep your 7+ hours. If you can't, pick a later wake-up and keep the three twenties.
Do It With Friends
FitbyForm is built for small Circles of friends doing the same challenge from the same start date. Friends join with a link or a code.
- Daily proof. Everyone in the Circle sees who has checked in today and each person's streak. If you choose to share it, your proof photo shows too, with reactions and comments.
- Nudges. A Nudge is a one-tap push notification to someone in your Circle, at most one a day to the same person.
- Your numbers stay yours. The Circle sees that you checked in, not your weight or your health data.
More on how accountability works in FitbyForm.
Based on Lally et al.: how habits form in the real world (2010).
Questions
What is the Early Riser challenge?
An hour for yourself before the world wakes up: twenty minutes of exercise, twenty of reflection, twenty of learning. Habit research puts the average at about 66 days to make something stick.
How long does Early Riser take?
66 days. Each day has 4 rules, and a day counts when every rule is ticked.
How does FitbyForm verify Early Riser?
Everything else is a tap in your daily check-in.
Can I do Early Riser with friends?
Yes. Start a Circle for it and send your friends the link or code. Circles are made for a few close friends on the same start date. Everyone sees who has checked in and each person's streak, and you can send a Nudge. You can also do it on your own.
Is Early Riser safe for me?
An early alarm only works with an early night. Keep your 7+ hours. If you can't, pick a later wake-up and keep the three twenties.
Is FitbyForm free?
FitbyForm is a free TestFlight beta on iPhone right now, and it is coming soon to the App Store.