For example, a 30-day challenge is becoming popular. This approach is much more useful and effective than the usual “I will definitely quit smoking starting next Monday.” The 30-day time frame will help your motivation last longer, and the taste of competition will fuel your interest. Read the article for ideas on what attitudes to adopt during the challenge to make your health much better.
1. Refuse to do anything that hurts you in the long run
What do we usually do when we feel bad? Some wait until they feel better, and others start practicing yoga. But if you are a person who buys a huge bottle of alcohol for yourself or starts devouring sweets in huge quantities, the following words are for you. Such “instant gratification” will bring you satisfaction for a few minutes, but will only harm you in the long run. If you want to learn more about how to quit bad habits of moment satisfaction, you can read the Dopamine Nation book or our summary of it.
2. Embrace the unexpected joy of being sober for yourself
The romanticization of alcohol is deeply embedded inside our brains: young people today can't even imagine a good holiday or date without it. At the moment, alcohol makes us feel better, more fun, and more open, and so we carry it into all areas of our lives as if we can't live without it. Try giving it up for one month and compare your life before and after. Most likely, you'll find that the joys in your life haven’t decreased, and, on the contrary, waking up without a constant hangover has made your mornings much calmer.
3. Don’t get energized by caffeine only
Coffee in the morning is one of the most popular clichés today. It's no wonder that feeling drowsy in the morning we want to energize ourselves. However, almost no one thinks of having a glass of water and going for a jog upon waking up. We take the easier route, yet we end up with high blood pressure, heart and often stomach problems. Try coping without coffee in the morning for 30 days, and you will realize how much your life has changed.
4. Maintain a healthy sleep schedule
We all know about the need to get 8 hours of sleep a day. Sometimes, we neglect it and let ourselves “get enough sleep later, maybe on the weekend,” especially when deadlines or stress overwhelm us. During the Challenge, try to go to bed at the same time. Also, make sure that you sleep between 10 PM and 2 AM. This is the time when our body produces the most melanin and other essential hormones. This is also the reason why working night shifts is so harmful. People who don't sleep at this time suffer from a lack of essential substances the body needs.
5. Replace sugary breakfasts with savory ones
Giving up sugar completely is extremely difficult, so you shouldn't drastically do it for a 30-day challenge. There is a chance that, in the end, you will snap and just eat a kilogram of candy at a time, only causing more problems for your health. However, you can limit your intake of sweets. For example, by giving up sugary breakfasts.
Many doctors believe that favoring a salty breakfast over a sweet breakfast will help you become healthier and slimmer. First, a salty breakfast is more likely to be packed with all the essential nutrients like protein, complex fats, and fiber. Consequently, you will be healthier and satiated for a longer time. Secondly, if you don't spike your body's glucose levels in the morning, you are less likely to want to eat something sweet later in the day.
6. Try the 20/20/20 formula
An interesting technique that has caught the attention of many people is the 20/20/20 formula. If you already make sure you go to bed on time, you can also wake up earlier. Try waking up at 5 a.m. every day during your Challenge. But don't spend your new extra time staring at the wall or scrolling TikTok. Instead, try dividing the notional extra hour into twenty-minute increments, using them for exercise, meditation, and study, respectively. Do this technique during the challenge every day, and you will see your mind transform. Learn more about how it works in The 5am Club summary.
7. Walk 10,000 steps every day
Walking 10,000 steps every day is not as hard as it seems. It will take you about an hour to accomplish this goal (it all depends on your walking pace, of course). By covering this distance, you will not only help your body burn off extra calories for the day, but you will also make it healthier. Many trainers today advise replacing jogging with walking because your body is less stressed. Also, your knees will thank you when you’re old. So, by the end of this challenge, you will have walked 300,000 steps.
8. Maintain a balanced diet
Proteins, fats, carbohydrates, fiber — we all know these words, but few people actually keep a balance of these substances in their bodies. A lack of one component or another can often make us feel ill. Proteins build our muscles, carbohydrates fill us with energy, fats help our hormones, and fiber makes us feel satiety for longer periods of time (and that's not all; learn more about this topic in the Built to Move book or our short summary). You can find out how much of certain substances you need to consume with the help of special calculators or apps. Don't get too obsessed, however, because this can cause an eating disorder. Consult your doctor and find a perfect diet for the next 30 days.
9. Drink more water
Two liters of water a day sounds like a death sentence for all people who have ever had weight problems. Well, you don't need to consume water in huge quantities and drink one liter of water at a time in the evening if you suddenly forget to do it during the day. But staying hydrated is extremely important and beneficial. Try paying more attention to your water regimen during the Challenge; keep a glass of water on your desk and a small bottle of water in your bag. Learn more about why water is so essential for your body in Own the Day, Own Your Life book, or check out our short summary to get some basic ideas.
In the end, remember that a 30-day challenge won't affect anything unless you keep some habits from it forever. Being healthy isn't about eating a salad once a week. It’s about perseverance and balance in a variety of areas. Try different healthy habits and techniques to make your life better as a result.
Credentials:
