Introduction: 7 Tips for a Successful 30-Day Challenge
It's time for a 30-day Challenge!
Challenging yourself can completely change your life and improve your self-confidence. Try this experiment on a regular basis for a period of one month and you will see that it is the best technic to push yourself to achieve any Goal.
I tried this method pretty much times: 30-Day Challenges, longer 90-Day versions and I hope these tips will help and motivate you too.
Free printables are included in Step 8. Print one, write your goal, and let's get started!
Step 1: Choosing a Challenge
Understand yourself. Choose activities that make you feel happy and confident. Take the time and define the goal you want to achieve this will help you see the possible courses of action you should take to get the best possible performance. Don't take on too much at once. You can try any type of exercise for 30 Days. Start with low intensity and little by little increase the repetitions and difficulty.
Goals and Challenges:
Pump Up the Abs ---> Plank / Crunches 30 Days Challenge
Build Up your Glutes --->Squats / Bridge 30 Days Challenge
Improve Cardio System ---> Jumping Jack / Jump Rope 30 Days Challenge
- Read a book
- Compliment someone
- Give up sweets
- Don't buy anything new
- Drink more water
- Do yoga
- Daily photo
- Start a journal
- Give up TV
- Give up Social Media
- Learn a new language
- No junk food
- No alcohol
- Think positively
- Save $ in the next 30 days
Step 2: Visualize the Goals
Visualize your goal! Use stickers on a monitor or other often-used items. Print the "30 Day Challenge" form and hang it on your fridge Check it every day. Measurable schemes allow you to track your progress and generally give satisfaction when you erase day after day.
Step 3: Choose a Schedule
Add extra minutes to your morning routine to exercise. Scheduled workout in the morning will give you an energy boost. I prefer to avoid evening exercise, for the same stimulating effect.
Customize a schedule to your lifestyle, but you should consider it an important appointment with yourself and don't miss a day!!! Start now. Don't keep saying oh I'll start exercising tomorrow, or from next Monday, or from next week. Start now.
Step 4: Set Reminders/Alarms
Use your phone as a virtual agenda. Set up daily alarm at the same hour. You can even have a reminder triggered at a specific location, check your phone possibilities :)
Or ask a friend or family member to check your progress.
Step 5: Tell Everyone
Tell your friends, family, coworkers, that you are working at 30-Days Plan. Also, you can share your progress on social media. This simple "psychological" step will give you determination and additional motivation to not give up the fight!
It's nice to have a person who will support you and will be happy with your achievements. However, some people prefer not to discuss or not to share their plans and this is also natural.
Step 6: Sleep. Eat. Exercise. Repeat
According to Maxwell Maltz, it takes 21 days to form a new habit. Other theories say that you need at least 30-40-66 days to do certain things and you will reinforce a new habit. You can learn about these theories on the internet.
We will focus on 30 days. Challenge yourself to try something new, include in your personal goals - regular exercise. For 30 days you can try anything, break a bad habit, and replace it with a good one, learn new skills, get in shape. Keep doing until the goal is accomplished — do an action every day. Big changes are the result of small tweaks.
TED motivational Talk: Try something new for 30 days - Matt Cutts
Step 7: Ways to Reward Yourself for Reaching Your Goals
Stick with a new exercise routine can be very hard and it's a common experience for many people. If you put in a simple personal reward system, you find the reason to keep going.
You can choose between shopping, travel, self-care, or entertainment rewards. Any prize, small or big is just an additional and pleasant motivation.
Celebrate each of your accomplishments!
Step 8: Free Printable
Participated in the
Exercise Speed Challenge