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Unbroken

Monk Mode Tracker

Cut the noise, name the work, and fix the length before Day 1: thirty, sixty or ninety days on a dated grid you cannot quietly edit. Three to five rules of your own, your start date as Day 1, and a day that closes only when every rule is held. A missed day is marked and the run carries on.

The terms

Set the terms

Length first, because the length is the part people move when it starts to hurt. Then three to five rules, each one answerable yes or no by the time you go to bed.

How long
Seven days to 365. Whatever it says when you start is what it stays.
The rules people run
Binary, not aspirational: at 23:00 you have to be able to answer it yes or no without arguing.

90 links, none forged
90 days. No links closed.

One page: your rules, then every day of the run dated for ticking by hand. The same dialog will save it as a PDF.

The backlink

Embed your progress

Paste this anywhere that takes HTML — a blog post, a forum signature, a wiki page — and it shows the day you are on. The count is worked out on our end every time the card loads, so you paste it once and never touch it again.

Preview
Copy this

The day number looks after itself. The held percentage is a snapshot taken the moment you copied — it is stored on this device, so re-copy the code whenever you want the number refreshed. The link line under the card is not decoration: it is how anyone reading finds the tracker.

The method

How the run is worked out

Three decisions, then arithmetic. Your rules are three to five of your own — three is the floor because two rules is a preference, five is the ceiling because a sixth is usually written for a person you intend to become rather than the one who has to hold it tomorrow. The length is 30, 60 or 90 days from the presets, or any figure from 7 to 365 typed in; the default is 90.

The day you are on is the days between your start date and today, plus one, clamped to the run, so your start date is Day 1 and "day 95 of 90" cannot reach a statistic. A day closes when every one of your rules is held that day, and the record is kept by calendar date rather than by day number so it cannot be re-interpreted by editing the start.

A missed day is marked and the run continues. That is the common reading of monk mode and it is the one this tracker implements; a stricter camp restarts at Day 1 on any break, and the trackers in the rail below include one that does exactly that. The decision belongs in writing before Day 1, not at eleven at night on day 22 when there is an argument to win.

Days held, current streak, completion against days elapsed and progress against the full length are all counts of the same record. The streak counts backwards from the last elapsed day, and today counts only once you have closed it — an open day is not a broken one.

Nothing about the length is derived from anything. Thirty, sixty and ninety are the figures people search for and hold each other to; they are not thresholds where something is known to happen.

Unbroken counts days. It does not measure anything about your body, and nothing above is medical, nutritional or fitness advice. Where a number here is our own judgement rather than a published figure, the note says so and cites nothing. Method last checked 21 August 2026.

The monk mode rules

Nobody publishes them. Monk mode is a community challenge, not a program with an owner, so the rules vary by whoever is describing it. What does not vary is the shape. These five are the version almost everyone converges on, and they are what the tracker above offers first.

  1. 1 No social media. The feeds go, not the phone. Most people delete the apps rather than trusting a screen-time limit, because a limit is a decision you have to win again every evening.
  2. 2 A deep work block, every day, on one thing. Two to four hours, same hour where possible, phone in another room. One goal for the whole run — monk mode with three goals is just a busy month.
  3. 3 Train every day. Lift, run, walk far — the modality matters less than the fact that the body gets used daily. It is also the rule that carries the rest: the days people miss training are the days they miss everything.
  4. 4 No alcohol. The strict versions cut caffeine, sugar and pornography as well. Cut what actually costs you something; a rule you were never going to break is decoration. If pornography is the one that costs you, our sister site Unhooked has a free quit porn day counter and an urge surfing timer.
  5. 5 Ten minutes of stillness. Meditation for most people, a written page for the rest. It is the rule that looks skippable and is the one keeping the other four from turning into grinding.

Two more decisions have to be made before Day 1, and both of them are dates rather than rules. Fix the length — 30, 60 or 90 days — and do not move it in week three. Decide what a miss costs: this tracker marks the day and carries on, which is the common reading. A stricter camp restarts at Day 1 on any break. Pick one now, in writing, rather than at eleven at night on day 22 when you have an argument to win.

Where versions genuinely differ: the hard version cuts socialising entirely — no going out, no dating, no television — and usually runs the full 90 days. The lighter version keeps weekends, or holds four rules instead of five. Both get called monk mode, which is why writing yours down is not bureaucracy. It is the only way to know afterwards whether you did it.

30, 60 or 90 days

Thirty days is a clearing. It gets the noise out and proves the rules are holdable, which is the part most people have never actually tested. It will not finish the job: repetition takes roughly 66 days to make a behaviour automatic, and the spread between people is wide enough that the average is nearly useless as a promise.

Sixty is where the deep-work block starts producing something you can point at, which changes the reason you keep going — from discipline to interest. Ninety is the version people write about afterwards, and its real advantage is arithmetic: one bad fortnight out of thirteen weeks no longer decides the outcome. That is the same reason the grid above keeps missed days visible instead of hiding them. A run with four red squares in it is still a run.

Open at 30 if you have never done this. The failure people describe is almost never day 70; it is week two of a 90-day run they picked because it sounded more serious.

Monk mode, winter arc, lock-in

Three names, one behaviour: your own rules, a fixed length, every day recorded. They differ in what they put in front — and the framing is not cosmetic, because the story is what you repeat to yourself on day 40.

The winter arc lets the calendar decide: October 1 to January 1, ninety-two days, everybody starting on the same morning. The lock-in challenge is the same run on dates you pick, starting the Tuesday you decide. Monk mode is the one that names what comes out rather than only what goes in, which is why it pairs naturally with a dopamine detox plan — that page is where you decide what replaces the hours the feeds used to take.

Whichever name you use, the mechanism is the same and it is not willpower. The rules were settled on Day 1 and the length was settled on Day 1, so today's only question is whether the boxes are ticked. Arithmetic survives a bad night's sleep. Motivation does not.

The questions

Frequently asked questions

What is monk mode?
A fixed stretch of time — usually 30, 60 or 90 days — spent with the distractions cut out and one goal in front of you. The name comes from the monastery: fewer inputs, a repeating daily shape, and no negotiation about what today looks like. It is a community challenge, not a program anyone owns, so there is no official rulebook and no governing body to appeal to.

What are the monk mode rules?
Nobody publishes them, but the shape people run is consistent: no social media, a protected block of deep work every day on one goal, daily training, no alcohol, and a short daily sit — meditation or journalling. Add a fixed wake time if your days drift. Pick a length before Day 1 and do not move it. That is five rules, which is the ceiling worth taking: more than five is a to-do list and it collapses in week two.

How long should monk mode last?
Thirty days proves you can start and clears the worst of the noise. Sixty is where the work compounds — the deep-work block starts producing something you can point at. Ninety is the version people write about afterwards, and it is long enough that a bad fortnight no longer decides the outcome. Start at 30 if you have never done it; do not open at 90 because it sounds better.

What happens if I break a rule?
There is no canonical failure rule, which is exactly why people argue about it. This tracker takes the honest option: the day is marked missed, it stays marked for the rest of the run, and the run continues. A restart is a rule you can only apply to yourself, and the grid you finish with says more than a restart would.

Is there a strict version of monk mode?
The strict version cuts social entirely — no going out, no dating, no entertainment, phone stripped to the tools — and usually runs 90 days. The lighter version keeps weekends or keeps one rule loose. Both are run under the same name, so decide which one you are doing in writing before Day 1 rather than discovering it on a Friday night.

Is there a monk mode challenge PDF or printable?
Press "Print the paper grid" and you get a one-page sheet: your rules at the top, every day of your run dated below, ready for a wall. Your browser's print dialog saves the same sheet as a PDF. Rules you have not written yet print as blank lines to fill in by hand.

Can you do monk mode with a job and a family?
Yes, and that is the version most people actually run. The deep-work block moves to whatever hour is genuinely yours — early morning for most — and the cut list stays honest: social media and drinking go, the people you live with do not. A rule that requires you to abandon someone is not discipline.

How is monk mode different from a winter arc or a lock-in?
They ask for the same thing and differ on framing. A winter arc is dated by the calendar: October 1 to January 1, everybody at once. A lock-in is any length starting the day you decide. Monk mode is the version that names what comes out — the noise, the drinking, the scrolling — rather than only what goes in. Pick the one whose story you will actually repeat to yourself on day 40.
Next door

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Ninety days alone is the hard way

Unbroken runs the same discipline with a squad on the board beside you — same rules, same midnight deadline, every held and missed day on a record nobody can quietly edit.

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