Free habit plans
Pick a plan. Tick it off. Watch your week fill up.
Building a habit shouldn't start with a blank page. Choose from 65 ready-made plans and challenges, each counted per week, and track them free in Momentum. Miss a day? Keep going.
- Free to start
- No ads
- Works offline
- Android & browser
Don't restart 2027 alone.
Three free 90-day challenges for the people in your life: your best friend, your partner, your group chat. Everyone tracks in their own Momentum and you share your weeks.
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Build your own challenge
Your habits, your days, your rules: a daily dog walk, strength twice a week, one spin class, no coffee after 2 pm. Set how often each habit counts, how many recovery days you get and how long it runs. Building your own plan is part of Momentum Pro.
Momentum 3 plans
7 daysThe Momentum WeekThree small promises to yourself. Seven days to find your rhythm. Make one meal at home, move for 30 minutes and take 10 quiet minutes, each three times, on whichever days fit.
28 days7-5-3-1 ChallengeMomentum's signature challenge: four habits, counted per week. 7× read, 5× move, 3× strength, 1× a reset. Not everything every day.
28 daysThe Founder ChallengeThe Founder Challenge, the way the founder lives it: train, walk and slow down on purpose. Seven habits, each counted per week, including phone-free evenings, morning yoga, tea time and a real rest day.
2027 Restart 3 plans
90 daysThe Bestie ChallengeWe said 2027 was going to be our year. Let's actually make it happen. Two friends, the same five habits, counted per week: move 4 times, two no-spend days, something just for you twice, one brave thing and a weekly check-in with each other.
90 daysThe Partner ChallengeSame relationship. Better habits. Stronger together. Five habits for the two of you, counted per week: time just for you two 3 times, saying what you appreciate 5 times, moving together twice, one step on a shared goal and a weekly check-in.
90 daysThe Inner Circle ChallengeThe group chat has enough plans. Let's actually do one. Friends, family or coworkers, each on their own phone, the same five habits: move most days, a better choice 3 times, 15 minutes of learning 3 times, cheer someone on twice, and post your week once.
Together 5 plans
90 daysThe Gym Buddy ChallengeTwo people, one gym habit. Train together twice a week and once on your own, stretch twice, walk three times, and check in once a week to book the next sessions.
90 daysWalking Buddies90 days of walking with a friend, near or far: 30 minutes 4 times a week, one long walk together, a walk-and-talk call and a short trip on foot instead of by car, plus a weekly check-in.
90 daysMoney Buddies90 days of spending on purpose, with a friend to keep you honest: two no-spend days and three meals cooked at home a week, a 10-minute look at your spending, something put aside, and a weekly check-in.
90 daysThe Phone-Down Pact90 days of less scrolling, with a friend who's doing it too: no socials before 9 am and work left at work most days, three phone-free evenings, two offline hobbies a week and a weekly check-in.
90 daysGreen Together90 days of small planet-friendly swaps with a friend: two meat-free meals, two car trips skipped, three reuse-or-refill moments and one fix, borrow or second-hand buy a week, plus a weekly check-in.
Move 12 plans
14 days10-Minute Morning Move14 days of the same ten minutes every morning, so there is nothing to decide. Two minutes each: march on the spot, squats and reaches, wall push-ups, lunges, a slow stretch.
30 daysWalk 2030 days of three walks a week. Twenty minutes, outside, at a pace where you could still hold a conversation. Pick your three days and keep them.
30 daysHome Workout30 days of three 20-minute workouts a week, each one named so you never decide what to do: legs and core, upper body, full body. No equipment, no gym.
56 daysRun Your First 5KEight weeks from the sofa to 5 kilometres. Three run/walk sessions a week that build slowly: short runs with walking breaks first, then a continuous 20 to 30 minute run.
30 daysWalking Challenge30 days of daily walking. The simplest habit with the biggest returns.
30 days10,000 Steps30 days of hitting 10,000 steps every day. The most evidence-backed daily movement habit there is.
30 daysWalk Your Dog30 days of walking your dog, 30+ minutes a day. Fresh air, consistency, happy paws.
21 daysDaily Mobility21 days of daily mobility work. Move better, sit less stiffly, feel looser.
30 daysYoga30 days of yoga, three times a week. Move better, recover faster, feel lighter.
30 daysPilates30 days of mat Pilates, three times a week. Build deep core strength, improve posture, and move better.
30 days12-3-30 ChallengeTreadmill at 12% incline, 3 mph, for 30 minutes. The treadmill niche that actually works. Daily sessions are aspirational: rest days are fine and recommended to avoid overuse injuries.
30 daysStrength30 days of lifting, three sessions a week. Upper, lower, full body: your call.
Eat & Drink 7 plans
30 daysProtein Challenge30 days of hitting your protein target every single day. Build muscle, cut cravings, and eat smarter.
30 daysFiber Challenge30 days of hitting your daily fiber target. Better gut health, lower blood sugar, steadier energy, and fewer cravings.
30 daysHydration Challenge30 days of hitting your water target every day. Better skin, energy, focus, and recovery.
21 daysProcessed Food Reset21 days of whole foods only. Read less, cook more.
30 daysMeal Prep Challenge30 days of cooking and eating real food you prepared yourself. Less takeout. Less guessing. More control.
21 daysMindful Eating21 days of eating with intention. No distractions, no rushing, no eating past the point of comfort. Simple rules that change your relationship with food.
30 daysIntermittent Fasting30 days of 16:8. Eat in an 8-hour window, fast for 16. Simple, effective.
Mind & Focus 8 plans
30 daysReading ChallengeRead every day for 30 days. 10 pages minimum.
30 daysMeditation30 days of daily stillness. Calm the mind, sharpen the focus.
30 daysDaily Journaling30 days of daily writing. Process your thoughts, track your growth, find clarity.
30 daysCreative Challenge30 days of daily creative practice. Paint, sketch, write, build, make: just create something.
21 daysGratitude Reset21 days of daily gratitude practice. Simple, consistent, and quietly transformative.
21 daysNature Reset21 days of daily outdoor time and morning sunlight. Grounding, resetting, and starting each day on nature's terms.
14 daysStress Reset14 days of simple nervous-system habits for calmer days.
14 daysDeep Work Sprint14 days of focused work. Fewer distractions, clearer priorities, better output.
Reset 8 plans
30 daysDry Month30 days, zero alcohol. Feel the difference.
30 daysQuit Smoking30 days, zero cigarettes. Every smoke-free day is a day that counts.
30 daysQuit Social Media30 days, zero social media. Watch the free time and focus come back.
30 daysNo Online Shopping30 days without buying anything online. No carts, no checkout, no exceptions. Strict by design.
30 daysNo Added Sugar30 days without added sugar. Clearer skin, steadier energy, fewer crashes.
14 daysCaffeine Reset14 days to reset your tolerance. Cut the afternoon crash, sleep like it's supposed to feel.
30 daysNo Soda30 days, zero soda. Swap the fizz and sugar for something that actually helps.
21 daysDopamine Reset21 days off compulsive stimulation: scrolling, sugar, and screens on autopilot. Reset your baseline.
Life 10 plans
30 daysMorning Routine30 days of owning the first hour. Win the morning, win the day.
30 daysMorning Power Hour30 days of owning your mornings before anyone else can. The first hour sets everything.
21 daysEvening Wind-Down21 days of screens off before bed and a full night of sleep. The two habits that protect your rest the most.
30 daysEat Well30 days of four easy kitchen habits: one extra serving of vegetables, no snacking between meals, no screens at the table, and one new recipe a week.
28 daysSlow Down28 days of doing less on purpose: one bath or home spa evening, one day with nothing planned, and three times outside every week.
30 daysNo-Spend Challenge30 days of cutting non-essential spending. Buy only what you need. Cook at home. Build the savings habit.
30 daysDeclutter Challenge30 days of clearing the clutter. One area at a time, one day at a time. Less stuff, more clarity.
14 daysInbox Zero14 days of a clear inbox. Process it daily instead of letting it pile up.
60 daysLanguage Learning60 days of daily language practice. Consistency beats intensity: small daily sessions compound into real fluency.
30 daysEveryday StarterThe everyday starter: one small win in the morning, the day and the evening.
Connection 2 plans
28 daysStay Connected28 days of staying close to the people you love: reach out three times a week, meet a friend once a week, and tell someone what you appreciate about them.
28 daysDate Night28 days of making time for your partner: one date night, two walks together, one movie night and one new thing to try, every week.
Transformation 7 plans
30 daysMental Toughness30 days that change everything. Body, habits, and an unbreakable mind.
75 days75 SoftThe 75 Soft rules: move 45 minutes, eat well, drink 3 litres of water and read 10 pages, every day for 75 days.
30 daysGlow Up 3030 days to feel and look your best: water, movement, skincare, sleep and a calmer evening.
66 days66-Day Habit ChallengeNew habits take about 66 days on average to become automatic. Three small keystone habits, every day, until they stick.
90 daysGet Back on Track90 days to get fitter without overhauling your life: daily walks and stretching, cardio and strength twice a week, one class, and two small daily rules.
30 daysMonk Mode30 days of intense focus. No social media, no distractions: just deep work, learning, and execution.
50 daysProject 5050 days of non-negotiable daily disciplines: exercise, reading, no alcohol, good sleep and a phone-free morning, with a weekly look at your wins. Less extreme than 75 Hard. More sustainable than nothing.
Start small. Build momentum.
Free to start, no ads, works offline.