Everything you need to know about the 22-day mission
Every Step
Summary
Unlock Potential. Enjoy Life
Together with Pascal from @doitpascal, we formed this 22 day long mission to create lasting habits and Unlock Potential. Enjoy Life
Purpose
Life is about being happy and living it in your personal balance - to unlock your potential, the balance between focus and free time lies for most people in a 80/20 ratio (weekdays and weekend) - for some in a 90/20 ratio and for very few it's a 100% lock-in.
Different Tiers
As explained above, choose the tier that suits your balance - if you can integrate and keep them (like "spoiler" 1 physical activity a day) for longer that the missions 22days the goal is achieved.
The Building Blocks
The Mission builds on the five categories. The upper three change according to your chosen tier and the last two stay consistent. Furthermore you can add any personal individual points you would like to focus on during the mission and overall in your life.
Physical Wellbeing
"Movement is medicine for your energy, clarity, and joy"
Regular daily activity restores your energy, clears your mind, and gives you the freedom to enjoy life at your best. Choose between all kinds of active movement like a sport you like, strength or endurance training or a recovery activity.
Mental Wellbeeing
Your mind needs training just like your body. Simple daily rituals — like journaling, reading, or meditation — keep you centered, calm, and clear, so you can enjoy life with focus and balance.
Important: you can split the daily minutes up throughout the day.
Foundations and Extras
What you put into your body shapes your energy, focus, and results - choose the correct diet according to your personal goals - don't overthink it and keep it simple! Additionally you have one 24-hour Joker to use during the 22 days if something comes up and can't follow the mission. If you miss a 2nd day - back to the start.
The Mission at a Glance
22 days - 5 categories - 3 tiers and 1 purpose:
Building lasting habits that make you happier, sharper, and more balanced — It’s about building habits for your body and mind that create real change you can carry beyond the 22 days.
After you can surely drink alcohol again haha ;)
Frequently asked questions
Why 22 days and not 21 or 30?
The majority of studies state that it takes about 21 days to build a habit - so if you do it for 22 days, the habit is locked in. You can of course do it for longer.
Do I have to start on a specific date, or can I begin anytime?
You can start anytime (@doitpascal prefers to start on a Sunday where he has his rest day). Just commit to your 22 days and follow through - if you have something in between you can still use your 24h Joker.
What happens if I miss a day?
You get one Joker Day (24 hours) during the mission. If you miss more than that, you restart at Day 1.
Can beginners join, or is it only for people who already train?
Everyone can join — that’s why there are 3 tiers. Pick the level that matches your lifestyle or the one you would like to follow - don't overtrain your body - take it step by step is our tip.
Do I need any equipment for the physical activities?
No equipment is required. You can use your bodyweight, outdoor activities or simple home activities.
Do I need to follow a specific meal plan?
No strict meal plan. Listen to your body and eat according to your goals and lifestyle.
What does mindful eating mean?
Being aware of what, how much, and why you eat — choosing foods that support your physical/mental energy and goals.
Why no alcohol for 22 days?
Alcohol lowers recovery, energy, and mental clarity. Removing it helps you unlock your potential and enjoy your life clearly. If you have an important event where you want to drink some - use the joker. After the mission drink in moderation (according your personal balance).
Do I have to count calories?
No. The focus is on awareness and balance, not strict numbers. But if you like to learn more about the food you eat you are free to count them - @doitpascal uses the free app "MyFintessPal".
What counts as a physical activity?
Any movement that activates your body: football or any sport, strength-workouts, running, walking, cycling, yoga, mobility, stretching, resilience, like sauna or cold plunge and any performance training you like.
How long should the physical activities be?
There is no strict rule but as a general guidance you can time low effort activities at about 30 minutes or more and high effort ones for about 15 minutes or more. Consistency and getting the body moving matters most.
Can I choose different activities depending on the day (e.g., yoga one day, running the next)?
We advise you to do so - yes, change up your schedule and mix them up to avoid overtraining and keep it fun (check out the plans from our ambassadors).
What counts as a mental activity?
Examples: meditation, journaling, reading, creative hobbies, or meaningful conversations — anything that trains focus and calms you.
Do podcasts or audiobooks count?
Yes, but try to engage with them intentionally (not just background noise).
What if my schedule doesn’t allow me to wake up that early?
Do your best within your reality. The goal is to form habits that suit your desired lifestyle, not perfection. Adapt if needed while still challenging yourself. Usually getting up during the week before 7 AM should be possible - on the weekends you are free in the #T22active mission. If you need any help, reach out to us or one of the ambassadors - they are here to help.
Ask your personal Question
Submit the form or text us directly on social media @betimelezz