What is the B.A.D. Operation?
We created this because people are breaking down. Mentally. Physically. Quietly.
Nearly 1 in 5 U.S. adults are living with a mental illness (NAMI). Suicide took 49,476 lives in 2022—now the 11th leading cause of death, and 2nd for people aged 10–34 (AFSP, CDC). And while minds are burning out, bodies are breaking down—less than a quarter of adults even meet basic movement guidelines (CDC).
We’ve watched it firsthand: friends stuck in the same cycle, family losing drive, coworkers numbing themselves just to get through the day. Disconnected. Scattered. Spinning out.
So we built something to break that cycle. To remind people they still have fight left in them.
You don’t need to hit rock bottom to make a change. You just need a place to start—one that’s honest, consistent, and built for real life. This is that place.
The B.A.D. Operation works by systematically building healthy habits that target both mind and body. It’s not magic — it's science and consistency. By engaging in key activities every day, you gradually rewire your brain and rejuvenate your body.
Below is a list of how each component of the challenge helps you. When you're ready to start, we’ve got everything you need laid out step-by-step in our how to page.
Visit the How-To Page
Reading reduces stress by 68%, while writing clears your mind and strengthens reflection. Mental hygiene starts here.
Small habits stacked together create momentum. These routines build confidence and long-term change.
Daily meditation reduces anxiety and improves focus. It’s your reset button to stay steady and clear-headed.
Exercise releases mood-boosting chemicals and reinforces your physical strength—proof that you're still in the fight.
Fuel your body. Good nutrition supports better energy, mood, and resilience—one glass of water and one meal at a time.
HABITS FORM THROUGH REPETITION AND TIME. THERE’S NO SHORTCUT.
PSYCHOLOGY RESEARCH HAS FOUND THAT IT CAN TAKE UP TO 254 DAYS TO TRULY CEMENT A NEW HABIT — THE AVERAGE IS AROUND 66 DAYS.
THAT’S WHY THE B.A.D. OPERATION RUNS FOR 130 TOTAL DAYS. IT’S DESIGNED TO GO WAY BEYOND THE MINIMUM SO NEW BEHAVIORS STICK.
THE HARDEST DAYS MATTER MOST — THAT’S WHEN YOU REWIRE YOUR AUTOPILOT. REPETITION BUILDS THE PATH. WILLPOWER FADES. ROUTINE TAKES OVER.
BY THE COMPLETION, YOU WON’T JUST BE DOING THE HABITS — YOU’LL HAVE BUILT A NEW BASELINE. A NEW YOU.
Don’t just take our word for it – every element of the B.A.D. Operation is grounded in research and expert recommendations. We’ve built this program on principles proven to improve mental and physical well-being. Here are a few facts and findings that guided our approach:
The CDC confirms that “regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety.” In short, moving your body daily is a natural antidepressant and anti-anxiety strategy recommended by public health experts.
Source: cdc.govA 2022 scientific review found that 68% of journaling interventions led to significant improvements in mental health outcomes, compared to control groups. In the researchers’ words, “journaling is an adjunct low-cost, low-side effect therapy” for managing common mental health symptoms.
Source: pmc.ncbi.nlm.nih.govHarvard medical experts report that people who follow healthy lifestyle habits – like a nutritious diet – have a lower risk of depression. For example, one analysis noted that a Mediterranean-style diet was linked to significantly fewer depressive symptoms. Good food truly is brain fuel.
Source: health.harvard.eduA widely cited University of Sussex study found that reading for just a few minutes can reduce stress levels by 68%. This outranked other relaxation methods like walking or listening to music. It’s one reason we emphasize daily reading – it’s not just for learning, but also for calming the mind.
Source: webmd.comResearch in habit formation has shown that on average it takes over two months of repetition for a new behavior to become automatic (not 21 days as pop culture often claims). Some habits take even longer. This evidence underpins our 130-day timeline – we give you the runway needed to lock in lasting change.
Source: healthline.comYou’ve seen the problem. You’ve felt the weight of it. And now, you’re standing at the edge of change. The B.A.D. Operation is here to guide you—but the first move has to come from you.
It won’t be easy. Nothing worth doing ever is. But if you commit, you won’t be doing this alone. You’ll have a plan, a community, and a system designed to help you get unstuck and moving forward.
Every comeback story starts with a single decision: to try.
If you’re ready to break the cycle and build a better you, head to our How-To Guide. It lays out everything you need—rules, daily tasks, mindset shifts, and the tools to stay on track.
Time will pass anyway. You might as well use it to become something stronger.
Start Your Operation
Everything you need to begin your operation — from daily habits to rules and tools — is one click away.
Read the How-To Guide
