Drink at least 40 ounces of water a day.

Water is the foundation. You can't perform, think, or recover at your peak without it. This one habit changes everything downstream.

• Carry a 40 oz bottle everywhere you go so it's always within reach

• Add lemon, mint, or cucumber to make hitting your goal easierSet a phone reminder at 2pm to check your water intake for the day

• Replace afternoon soda or juice with water and track the difference

Level up your energy, focus, mood, and metabolism with your preferred wellness stack.

Support your body daily with your go-to wellness stack to help you go higher. Consistency compounds. Whether it’s coffee, tea, supplements, adaptogens, vitamins, or another wellness routine, commit to what helps you show up as your best self every day.

• Add supplements to your daily routine that help you reach your wellness goals and elevate your life

• Reach for functional coffee or tea instead of soda or unhealthy energy drinks

• Add vitamins and minerals that give you steady energy

• Include adaptogens to support focus so you can crush your goals

Choose a plan and commit fully.

What you eat shapes how you feel, how you think, and how you perform. Pick one structured approach and stick with it from Day 1 to Day 40 without switching.

• Intermittent fasting: eat within a defined window (e.g., noon to 8pm)

  Keto or low-carb: cut sugars and grains, lean on protein and healthy fat

• Clean eating: whole foods only, no processed or packaged meals

• Caloric deficit: track your intake and stay consistently below your TDEE

• Write your plan on paper on Day 1 and post it where you can see it daily

Choose one habit, distraction, or vice to release.

Going higher means letting go of what is holding you down. Identify the one thing that drains your energy, your focus, or your health and commit to releasing it for the full 40 days.

• Alcohol: 40 days completely alcohol-free, no exceptions

• Sweets and processed sugar: replace with fruit and dark chocolate if needed

• Binge streaming or TV: cap screen time to intentional, scheduled viewing

• Mindless social media scrolling: set app time limits and stick to them

• Negative self-talk: journal one thing you are grateful for every morning instead

Pick your mode and ELEVATE your heart rate for 40 minutes a day. 

Movement is non-negotiable. 40 minutes of intentional, heart-rate-elevating movement every day will shift your body, your energy, and your mindset faster than anything else.

• Morning run or walk: 40 minutes outdoors is one of the highest-ROI habits you can build

• Gym session: lifting, cardio, or a group fitness class all count

• Home workouts: bodyweight circuits, YouTube HIIT videos, or jump rope

• Dance, cycling, swimming, yoga flow: any movement that gets your heart pumping

• Stack it with GROW: listen to a podcast or audiobook while you move

Expand and elevate your mind for 40 minutes a day.

The work you do on the inside shows up on the outside. Forty minutes of intentional learning every day compounds into a completely different version of you by Day 40.

• Personal development books: anything by Goggins, Maxwell, Brene Brown, or similar

• Business and leadership: study the people who have built what you want to build

• Podcasts and audiobooks: stack this with your MOVE time for maximum impact

• Spiritual or devotional reading: whatever grounds you and connects you to your purpose

• Journal for 10 minutes after reading to capture one insight you want to act on

Share the challenge with someone, share on social media, share your progress.

You rise by lifting others. Every share builds your community, creates accountability, and puts you in position to win more entries. Show up, post, invite, and repeat.

• Post your daily check-in on Instagram or Facebook with #EV40Challenge

• DM someone you know needs this challenge and personally invite them

• Go live for 5 minutes talking about your EV40 progress and use the #EV40Challenge hashtag

• Share your biggest win from the day, even if it feels small. Progress inspires people.