30 Days to a Healthy Habit [Days 21-30]

Welcome to the end of your 30-day health challenge! Days 21-30 are about consolidating your new healthy habits into your everyday routine for long-term success. Congratulations on completing the challenge, whether you started to lose weight, become healthy, or be more optimistic!

In the last 20 days, you've been working hard, overcoming challenges, and improving your health. So Step up your efforts and get the fruits of your work. Days 21-30 will focus on improving your health, stretching your limitations, and appreciating your accomplishments.

Expect to learn more about health and wellbeing in the coming days of this challenge. We'll cover advanced exercises, nutrition, mindfulness, and long-term motivation.

Let's put on our game faces, lace on our shoes, and start the final leg of this amazing trip to a better, happier you. Be prepared to face challenges, celebrate successes, and make these healthy behaviors a lifestyle. Finish strong!

DAY 21: No device use when you wake up

In the digital age, we often grab our phones first thing in the morning. Before getting out of bed, we check emails, go through social media, and start gaming. However, this technological addiction might harm our mental and emotional health.

Challenge yourself to start the day device-free. Avoid technology and let your mind wake up naturally. Set positive thoughts for the day, meditate, stretch, or contemplate during this time. This tiny modification will set the tone for an attentive and productive day by calming your morning.

Remember to find a healthy balance with technology, not eradicate it. Delaying morning device use lets you manage your time and energy and prioritize your requirements before tackling the outside world. Try this habit for 10 days and see how it improves your health.


DAY 22: Observe the world around you

We often miss the beauty and wonder of the world because we're too busy thinking and worrying. Take a break today and examine the world.

When walking to work, sitting at a park, or standing in line at the grocery store, notice the little elements that frequently go overlooked. Watch the colors, sounds, and fragrances. Notice passersby, their expressions, and their interactions. This focused observation can help you appreciate the present and enjoy life's little joys.

This easy technique helps reduce tension and anxiety by switching your focus from your troubles to the present. This practice will strengthen your ability to stay present and completely engage with the world during the next 10 days. Put down your phone, look up, and enjoy the beauty around you.

But you won't be able to enjoy the sights around you if you don't take care of your eyes. Taking Eagle Vision Formula from award-winning brand Nano Singapore is one of the best things you can do for your eyes because it includes Lutein, a very important vitamin for eye health. Lutein is a carotenoid, a type of vitamin that helps keep free radicals from hurting the eyes. Free radicals that can damage cells and may play a role in the development of age-related macular degeneration (AMD), which is a major cause of blindness.

DAY 23: Write 3 things that you're grateful for

Gratitude can change our view and well-being. Today, think about three things you're grateful for.

Take a pen and paper or use a phone appreciation diary. List three things you're grateful for now. They can be large or little, important or inconsequential. Focus on the good in your life and appreciate it.

Gratitude boosts mental health, happiness, and reduces stress. Make this a daily habit to educate your mind to recognize the good in every scenario, including difficult ones. Allow yourself a few moments each day to appreciate your riches and see how it changes your outlook.


DAY 24: Enjoy ME time without distractions

Due to our busy schedules, we often put ourselves last. Today, have some "me time" to focus on yourself without distractions.

Find a fun, recharging activity. Read a book, take a long bath, wander in nature, or do something creative. Choose an activity you enjoy and that lets you escape the outer world.

Put your phone on silent, switch off the TV, and create a serene setting. Spend time in the present and enjoy it without interruptions. By scheduling "me time," you're pampering yourself and improving your health.

DAY 25: Start a new DIY project

Many mental and emotional health advantages come from artistic hobbies. Challenge yourself to start a DIY project today.

Find a creative outlet like painting, knitting, woodworking, or gardening. This activity will boost your confidence, resilience, and problem-solving skills.

Creativity reduces stress, improves mood, and boosts happiness. You'll learn a new skill, unleash your creativity, and make something significant by working on your DIY project daily. Let your imagination flow and unleash your inner artist!


DAY 26: Set a time for 25 minutes of focused work

Staying focused and productive in today's environment of distractions and interruptions is difficult. We recommend using the Pomodoro Technique and working for 25 minutes straight today.

The Pomodoro Technique divides work into 25-minute chunks with short breaks. Focus on the topic at hand for 25 minutes by turning off phone notifications and ignoring distractions. Set a timer and take a break after 25 minutes.

With this strategy, you'll boost productivity, focus, and feelings of accomplishment. This method works well for focused, persistent efforts. So spend 25 minutes a day on deep work and watch your productivity rise!

DAY 27: Plan a social activity out

Social ties are vital to our health. Challenge yourself to schedule a social engagement with friends or family today.

Consider going for a stroll, picnic in the park, or visiting a new restaurant or bar to connect with friends and others and have meaningful social connections. Spending time with family and friends can improve mood, reduce stress, and foster connectedness.

And if you do decide to go out for a couple of drinks, Don’t forget to bring Nano Singapore’s Alcohol Max Defense for you and your friends. It is an all-rounder Liver Defense and Detox Supplement that enables you to enjoy alcohol, without worries but do remember to drink responsibly.

Online connections can make it easy to overlook the value of in-person conversations. Put your phone away, enjoy the company of others, and truly be present. Healthy and fulfilling lives require relationships.


DAY 28: No phone when you're socializing

Even among others, we often have our phones in our hands in today's hyper-connected society. Challenge yourself to put your phone away when interacting today.

Try to be present and interested in conversations with friends and family. Putting your phone away shows respect and admiration for those you're with, fostering genuine interactions.

Social contacts allow for bonding, storytelling, and memory-making. So, promise to ignore your phone at social events. How much more connected and engaged you feel with the world will surprise you.

DAY 29: Disconnect & unplug for 10 minutes

Our continual connection to technology can exhaust us. We recommend unplugging for 10 minutes today.

Find a serene, distraction-free place. Set your phone on silent, turn off your computer, and disconnect. Give yourself time to be present without distractions.

Deep breathing, a short meditation, or quiet time can help you relax throughout these 10 minutes. Unplugging lets you refuel, refocus, and rediscover calm.

This technique will improve your focus, clarity, and well-being as you do it everyday. As a gift to yourself, withdraw from the digital world for 10 minutes each day and enjoy the peace and quiet.


DAY 30: Celebrate how far you've come

Congratulations! Last day of the 30-day challenge. We want to recognize your progress from the past month today.

Reflect on your habits, challenges, and positive developments. Reward yourself for your hard work and accomplishments.

Make your celebration significant. You may treat yourself to a spa day, eat your favorite cuisine, or just appreciate your growth and change.

Remember that this is just a milestone in your health journey. Build on your learning and behaviors. Accept the obstacles ahead, stay focused, and know that you can construct a healthy, happy, and fulfilled life. Congratulations on your great success!



Your 30 days have been a transformation toward health and happiness. You've made new habits, overcome obstacles, and reached new heights. As you reflect on the past month, remember that success is measured by progress, not destination.

Be gentle to yourself, appreciate your wins, and enjoy the trip. It takes little, regular steps to achieve lifelong health. Continue to prioritize your well-being, surround yourself with good people, and stay focused.

Thank you for joining our 30-day challenge. We hope you've learned something, made lifelong habits, and realized your great potential. Get healthy and brighten your future!



Forbes (No device use when you wake up)

Psychology Today

Journal of Personality and Social Psychology


American Journal of Public Health

Pomodoro Technique

Greater Good Science Center

Forbes (Disconnect & unplug for 10 minutes)

Mind Tools



All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor.  We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.