The 3x3 rule requires three targets before midday: 3,000 steps, one-third of daily water intake, and 30 grams of protein. Achieving these targets early supports hydration, movement, and satiety, which together help increase energy and overall wellbeing. The approach addresses common morning gaps like insufficient protein, fluid intake, and physical activity. The method is simple, flexible, and adaptable to individual schedules by shifting timing or quantities. Completing the three tasks builds momentum for the rest of the day and offers an easy, manageable habit that many people customize to fit personal routines and goals.
"The three by three by 12 p.m. rule has completely changed my life," she said in the clip. "Before 12 p.m., every single day, I'm getting 3,000 steps in, drinking one third of my water goal, and getting in 30 grams of protein. If you do those three things by 12 p.m. every day, I promise you you're going to be a fitter, healthier, happier you."
"It's simple, approachable, and flexible," she tells Bustle. "The structure builds momentum for the rest of the day, and anyone can try it and adapt it. It's also a great tool for feeling more productive."
"Wait! This seems so much more manageable." Another wrote, "Okay, innovator! Starting this STAT." Others said they wanted to add these three steps to their existing morning routine, while others noted they would tweak it to make it their own. One wrote, "3 by 3 by 3 p.m. for those who sleep in!"
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