100 DAYS TO REBUILD YOURSELF
100VDays.com is not motivation. It's a system. 100 days of training, deep work, clean food, early sleep and no excuses. Small wins, tracked daily, compounded into a new identity.
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We don't chase motivation. We build evidence.
100VDays started in 2019 as a garage experiment: what if you do 5 simple hard things every day for 100 days straight? 7 years later it's a global movement across 42 countries. Students, founders, moms, athletes — same rules, same tracker, same fire.
The science is brutal and simple: identity follows behavior. You don't become disciplined then act. You act daily, then your brain rewrites who you are. 100 days is long enough to rewire dopamine, short enough to go all-in.
Journal, meditation, no complaint rule.
45 min training. Walk counts. Zero skip.
4h focused work, phone in another room.
No alcohol, no sugar, 2L water, protein.
5 rules. 100 days.
Zero negotiations.
45 min training every day
Gym, run, swim, home workout, 12k steps. Sick? Stretch + walk. The rule is never miss twice. Movement is non-negotiable medicine.
4 hours deep work
Two 90-min blocks + one 60-min. One task, full screen, phone away. Build business, study, create. Shallow work doesn't count.
Clean fuel, no poison
No alcohol, no added sugar, no junk delivery. 2L water, protein each meal, vegetables. Take a photo of every plate — accountability is visual.
Read + journal + sleep
20 pages reading, 10 min journaling, lights out before 23:00. 7.5h sleep is part of performance, not laziness. Track everything in app.
Four seasons inside 100 days
You don't go hard for 100 days. You go smart. Each 25-day block has a different mission, energy and metric. Fail a day? You restart that day, not from zero — you extend the streak.
Kill chaos
Fix sleep, quit sugar & alcohol, build morning routine. Goal: 90% adherence. Photo + weight + measurements.
Build engine
Progressive training, 4h deep work daily, first visible changes. Strength +5-15%, focus +40%. Community sprints.
Face resistance
Plateau hits. Cravings scream. This is where identity is forged. Cold showers, extra cardio, digital sunset at 21:00.
Become proof
Cut, definition, portfolio, launch. Final photoshoot, 10k run, public report. Top 5% enter Hall of 100.
Pick a track that scares you a little
100-Day Shred
Lose 8-15kg, keep muscle. Meal plans + 4x training/week.
Creator Monk Mode
Ship daily: post, code, write. 100 outputs in 100 days.
Dopamine Detox
No doomscroll, no gaming, no porn. Books, walks, silence.
Iron 100
+5kg lean mass. Progressive overload + 180g protein.
5AM Club 100
Wake 5AM, run, journal. Own mornings, own life.
Founder Sprint
Launch or grow to $10k MRR in 100 days of deep work.
Numbers don't lie.
People transform.
finishers since 2019
total fat lost (tons)
average rating
countries active
"I lost 14kg and launched my design studio on Day 73. 100VDays rewired my brain. I don't recognize the guy from Day 1 photos."
Day 100 • Shred track
"As a mom of two, 5AM was impossible — until it wasn't. 100 mornings later I'm 11kg lighter, calmer, and I wrote a book."
Day 100 • 5AM Club
"Coded every day for 100 days. 100 commits, 3 freelance clients, $8.4k MRR. Discipline > talent. Period."
Day 100 • Founder Sprint
Latest from the 100-day frontline
Guides, meal plans, training splits, mindset breakdowns and real diaries from challengers. New drops every 48 hours.
How to start Day 1 tomorrow morning (full checklist)
Everything you need tonight to win tomorrow: food prep, clothes, tracker...
Coming soon
100VDays meal system: eat big, stay lean
Protein targets, grocery list, 7-day rotating menu...
Coming soon
Zero to 10K in 100 days without injury
Walk-run progression that even beginners survive...
Coming soonQuestions? Good. Doubt means you care.
Do I need a gym?
No. 60% finish at home. Bodyweight, dumbbells, running — all count. The rule is 45 min intentional movement, not a location.
What if I miss a day?
You don't restart to zero. You log a red X, do a penalty (100 burpees + extra journaling) and extend your challenge by 1 day. Miss twice in a row = restart phase.
Can I drink coffee / eat out?
Black coffee yes. Sugar bombs no. Eating out allowed if you photograph protein + veggies and skip alcohol/dessert. 90% home cooking wins.
How much time per day?
~3 hours total: 45 min sport, 2x90 min deep work (counts as your job/study), 20 min reading/journaling. You already scroll that much.
Is it free?
Yes. Rules + tracker PDF are free forever. Pro community with coaches, live check-ins and meal plans is optional.
When to start?
Tomorrow at 5AM or after your next sleep. Don't wait for Monday, January or motivation. Day 1 is a decision, not a date.
YOUR DAY 100
SELF IS WAITING.
Get the free 100VDays Starter Kit: tracker sheet, meal template, training plan, wallpapers + entry to Season 14.
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