The hardest part of developing good habits is always getting into the swing of them. Sometimes, you have to force yourself to adopt a habit and begin practicing it. It becomes second nature after a while. Because of this, we think these 30-day challenge concepts will help you to get over the initial “hump” of developing healthy habits.
5 Minute Gym Challenge
Every day, go to the gym for 5 minutes. If you want o stay longer, that’s fine. If not, that’s okay too.
The idea here is that once you are there, you will usually not mind staying longer. After all, forcing yourself to start is the hardest part. At the same time, five minutes of working out do not seem daunting, and you should not have trouble getting yourself to the gym for that.
Meditate Every Day
Meditate for just a few minutes every day. Even 10 minutes makes a huge difference.
If you’re a regular reader of One Percent Better, you’ll know that we’re huge fans of meditation. It positively impacts nearly every aspect of your being, from physical health to critical thinking skills to sleeping habits.
Getting started with meditation is a lot easier than most people think; you can use this guide to learn about a 15-minute meditation for beginners.
Read Thirty Minutes a Day
Reading is a great way to relax your mind while increasing your intelligence. You can read two or three long novels every month by doing it for just thirty minutes a day as part of your 30-day challenge. This is a good one to combine with the “bedtime challenge” detailed below.
Only Drink Water
Give up sugary drinks for 30 days. When you’re thirsty, drink some water instead. It helps to carry around a reusable water bottle with you and make sure it stays full. It’s a good idea to buy a metal one that keeps the liquid inside cool.
Along with sleep and exercise, diet is among the top determinants of your daily mood. Eliminating sugary drinks will make you feel better and treat others with more understanding.
Donate Three Items per Day
Find a big box to designate as your donation spot. Every day, you should put three more things into it. Those things could be old clothes, cans of food, or books you’ve already read.
At the end of the 30-day challenge, there should be 90 items in the box. At that point, sort the items into food, clothes, and other categories, and bring it into Goodwill.
This challenge will help you eliminate some of the unneeded clutter from your house while at the same time helping out the less fortunate.
First, choose a bedtime and stick to it every night, including weekends.
Second, establish a healthy before-bed ritual that you do every night. One part of the ritual should be avoiding screens. Another part should be enjoying activities that put the human mind in a relaxed state.
For example, you might decide that you’ll have lights out at 11:00 every night. At 10:00, you’ll stop using your devices with screens. You might want to turn on an oil diffuser to fill your room with a soothing fragrance and read a novel for 30 minutes before bed.
Make Sunday a day to cook a big meal — nine or ten servings is an ideal size if you live alone. Save that meal in Tupperware containers and eat it throughout the week.
Make it a 30-day challenge by doing it for four consecutive weeks.
RELATED: How to Waste Less Food
“Within Two Minutes” Challenge
Set at least one goal for yourself in the format: “I will begin [something productive] within two minutes of [something you do every day].” For example, “I will begin drinking my morning coffee within two minutes of opening my eyes in the morning” or “I will resume reading my book within two minutes of getting off my shift at work.”
The idea of these “within two minutes” challenges is to cut out the procrastination period between tasks.
Put Away $10 a Day
Every day for 30 days, put just $10 in a shoebox. At the end of those 30 days, you’ll have $300 you can use to buy something luxurious or treat your entire family to a nice day out.
It’s a good way to experience how saving just a little bit periodically can quickly add up to something big. It’s an especially great lesson to those who aren’t very good with money.
Garbage Pickup Challenge
Every day, hit the streets for just a few minutes armed with a small trash bag and some rubber gloves and fill up the bag. It won’t take long with the sheer amount of odds and ends people litter.
It will make you feel incredibly accomplished. As a bonus, you can weigh the bag and add up how much trash you pick up over the 30 days.
The idea of a 30-day challenge is to establish goals that feel well within reach and to establish good habits that you may even want to continue after the 30 days. To keep things manageable, we don’t recommend taking on more than one or two of these challenges at a time.
DO YOU HAVE ANY STORIES OF A 30 DAY CHALLENGE YOU COMPLETED? WERE YOU HAPPY WITH THE RESULTS? SHARE WITH OTHERS IN THE COMMENTS SECTION BELOW!