The idea of 30 day challenge or trying something new for 30 days got popular when Matt Cutts delivered his TED Talk, “Try something new for 30 days” in 2011. The concept is simple; think about something you always wanted to add to your life and try it for the next thirty days. And if you can do it for thirty days, you can do it for life. Some challenges might not fit your life style and you can definitely skip them after trying them for thirty days whereas some of them will surely be a perfect fit and you surely would want to keep them for your life.
How does a 30 day challenge work
There is no definite number in terms of days to consolidate a habit or get rid of one. Habits always take a long time to form. In one of the related studies, it was claimed that it took anywhere from 18 days to 254 days for people to form a new habit. Thirty days is actually a pretty decent amount for some habit to add to or remove from your life. It is also not big enough to pressurize your mind to give up already.
We have compiled a list of some of unique and entertaining 30 day challenge ideas to help you improve your lifestyle in an delightful way:
1. Wake up at 5 am
Not necessarily 5 am!! Set a time and stick to it. Waking up early in the morning is one habit that is shared by most of the highly successful people. It not just only gives you a chance to plan your day in the way you actually want but also gives you enough time to do tasks that require efficient and energetic mind.
2. Meditate for 30 min
If you have a problem of hypertension and extreme anxiety, you must challenge yourself to meditate for some minutes daily. It is so much difficult in start as it requires peace of mind but that what it is for. You can start from 1 min and keep on increasing your time. Meditation not only reduces stress and control anxiety but also promotes emotional health.
3. 15 min Yoga
Join an online yoga class or just subscribe a YouTube channel and start practicing for 15 minutes a day. It is relatively easy challenge but keeping in view its benefits; it is one of the most beneficial. From increasing flexibility in your body to improve metabolism, yoga has countless benefits that you can see in your body only after doing it consistently for a period of time.
4. 4-glass water in the morning
The best thing you can do right after waking up is to drink water. Imagine not have a drop of water for 8 hours; your body certainly demands it right after you wake up in the morning. Start with 1 glass and keep on increasing. This challenge is extremely difficult and hence its benefits are at extreme. you can call them miracles. Pure Skin, Thick Hair, Improved digestion are some of the many benefits that you achieve by doing this challenge.
5. 8 glass water a day
This should not even a challenge. It should be a must have habit in your morning routine. For the most of people who don’t have this habit yet, must take this challenge and add it to their daily routine. Remember, 8 hours is a minimum threshold to keep your body working efficiently and for the people living in hot & humid areas or working in tough outside conditions should drink more.
6. No Sugar
That is a tough one. There is sugar in every eatable we consume. Tea, Snacks, Candies everything. Most of the adults consume more sugar than recommended level of sugar; The American Heart Association (AHA) recommends 25 grams or less of added sugar per day for women and 38 grams or less for men. Now imagine, how much we consume daily. Try to cut sugar on daily basis before starting this challenge.
Read More: 14 Simple Ways to Stop Eating Lots of Sugar
7. 30 min walk
Seems easy but you have to take out time for this. Best time for the walk is after dinner. And the second best is early morning but please don’t avoid post dinner walk; it is inevitable for a healthy heart.
8. 30 min run
30 minutes jog daily is perfect to boost your mental strength. Waking up early in the morning and forcing yourself to come out of bed for a jog will kill your laziness and helps you to achieve endurance.
9. No social media
This one is the toughest. You can’t do it in first attempt..Nobody can. Just make a streak by picking up one site at first. Or you can break it up in a weekly challenge. Do this challenge and see your productivity skyrocketing yourself.
“what we choose to focus on and what we choose to ignore—plays in defining the quality of our life.”Cal Newport, Deep Work: Rules for Focused Success in a Distracted World
10. Read for an hour
Joy for avid readers and Challenging for the people who do not like to read. Read anything you want from your favorite books to articles on the internet. Best time is just before your bed. It does not only help open your brain but also helps relax and improve your night sleep. It’s not a challenge; it is must have habit.
11. Write for an hour
“There is no greater agony than bearing an untold story inside you.”― Maya Angelou
It can be about anything that comes to your mind — and it’s important that you get it all out of your head without filtering it in any way. A quick tip to write daily is to choose a small goal like 5 ideas, 1 page daily, answering a question daily on Quora
“Writing is like breathing, it’s possible to learn to do it well, but the point is to do it no matter what.”― Julia Cameron, The Right to Write: An Invitation and Initiation Into the Writing Life
12. 30 Day Workout Challenge
Out of shape? Want a better physique…adopt this challenge. You won’t get perfect body in 30 days but in 30 days, workout will be a part of your daily routine.
13. No procrastination
The only thing that keep us away from achievement is the killer procrastination. Believe it or nor, procrastination does more harm to our lifestyle than any other negative personality traits. As per the study conducted The Journal of Social Psychology, there are four defining characteristics of procrastination:
- Preference for pressure
- Intentional decision to procrastinate
- Ability to meet deadlines
- Outcome satisfaction
While there is need of a separate blog posts to discuss these characteristics, we know the culprit behind our procrastination is our lack of mental strength; that is what 30 day challenges are for!! To complete this challenge, all you need is to set realistic targets and keep a track on your social media habits..While picking up your phone for checking social feeds, try to set your threshold times and try to keep your distractions for your time.
14. No work after 8 pm
To actually enjoy your time that you are not working is by earning your downtime. For most the people who set daily tasks mostly are unable to complete their to do lists and hence sleep with the pressure of unfinished checklists. Try this challenge; set a close time of your day and no work after that, and that includes replying emails or doing your personal micro tasks. Just enjoy your downtime. This challenge will help you finish your tasks before your daily deadline and will boost your productivity.
This is one of the first things to getting out of rut and get a minimalistic life style. Seriously, if you can’t get your shit together, how are you supposed to achieve life long goals. The challenge is to delcutter something daily or if it is big enough you can set aside a few minutes each day on one things. You can even Create a decluttering checklist. Some of the things you want to delcutter are:
- Living Room
16. No Junk food
Not only exercise can help you achieve your favorite body; be it losing weight or gaining muscle mass, food is equally important. Fast food is mostly junk which not only lacks nutrition but also gives you unhealthy fat which is unable to digest even with a decent workout routine.
Thirty days of no fast food challenge will surely give you some marvelous results in your body.
17. Do nothing hour
Have you ever thought you are actually busy or just tricking your mind so you can procrastinate?. The productivity does not come from busying your self all the time but it comes from working deep and for that you need time for recharging, the down time. What we mostly do with our down time is to waste our time scrolling Facebook and Twitter feeds and watching YouTube videos we not even want to..Well take this challenge..Start with 10-15 minutes and keep increasing your time. The time will help improve your focus and helps you done things in even lesser time.
18. 1 min gratitude
According to Harvard Medical College, Giving thanks can make you happier. Well, without showing gratitude for what you have, you cannot be happier when you have more and even more. Try this challenge both after waking up and before sleep daily. This will surely raise your mood and help create positive emotions.
19. Go Outside
This one is for happiness. Just go outside your house for a walk, on your car or bike and if possible, forget your phone at home. According to Time Magazine spending just 20 Minutes in a park makes you happier, reduces stress and lower blood pressure and heart rate. If you don’t have a park nearby just take a stroll on your street, in any else street. New street daily!! may be?
20. New Recipe Daily
If you are a foody like me, you will love this challenge. Pick a recipe from internet daily and try it. But keep in mind to choose healthy and delicious ones.
Starting from 3 push-ups increase one daily
21. Write Down 10 Ideas
Sharp mind, intensified curiosity, mindfulness, focus and self confidence are only a few gains you can achieve by practice this simple ritual for thirty days straight.
22. Try new life hack everyday
pick a life hack daily from anywhere and try to do it. You can make a list of 30 life hacks and try a new one daily. At the end of thirty days you’ll have pretty much a list of the hacks that actually work pretty well and guess what you can add them to your lifestyle and daily habits.
23. Finish your to do list
If you have read about dopamine and want a loads of it, this challenge is all you need a gem. Making a to do list is not an art but finishing it off certainly is! Finishing off your to do list on daily basis not only helps your mind keeping satisfied but also urge it to finish more tasks. The trick is to make to do lists by being realistic and own your personal experiences. Do finish this challenge for a 30 days and see improvement in your productivity.
Read More: How to make to do lists that actually work
Pro Tip to beat your 30 day challenge
While we start a 30 day challenge, we naturally go after another one. But starting more than one challenge feels overwhelmed and we let go even the challenge we started. One rule of developing good habits is to stick with one habit habit at a time and not to start too much at once. Same rule applies here. Try out one challenge at once and kill it.
Another important thing is what to do when we miss out some day. There can be two things you can do; First one is to continue the challenge, the habit from next day as Mat D’Avella suggests
The second thing you can do is to take it as a streak. Let you did it for 13 days in a row and you could not do it for the fourteenth; next time you start, try to beat your first streak. This will be even more interesting and not overwhelming at all.
If you find any 30 day challenge too much for 30 days, you can set it up as a weekly challenge. 30 days for an extreme challenge seems difficult but not for a week and if you can do it for a week; you certainly can for a month. Just focus on your next day and you will do easily finish off the 30 day challenge like a BOSS!!