by Tony Gjokaj October 04, 2021 1 min read

Today I wanted to introduce you to the Reforge Yourself 30 Day Mental Health Habit Challenge (A mouthful)!

In this challenge, you will complete 5 small tasks per day which essentially help you build some habits that will improve your health.

These tasks are as follows:

  • Drink 8 Cups of Water. Drinking water regularly helps you stay hydrated, improves mood, and more.
  • 15-30 Minutes of Daily Exercise. This will help you get into the habit of exercise. 3.5 hours (30 min daily) of weekly exercise has been shown to improve mental health.
  • Eat Protein With Most Meals. Protein is very important for exercise, health, fatigue management, and more.
  • Eat More Fruits & Vegetables. 3-5 servings of fruits and vegetables is a minimum needed to get more nutrients and dietary fiber. Proper nutrients helps with health, recovery, mental health, and more.
  • 15 Minutes of Fresh Air. Take a brief break and enjoy nature, it will reduce stress. Even better if you can get sun exposure as it produces Vitamin D. Vitamin D is associated with better overall health and wellbeing.

You can download the graphic below:

Let us know if you participate in the challenge, and tag us on Social Media whenever you complete your days!

Feel free to also ask questions at or direct message us on Instagram.

Until next time!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.

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