Try Your Own 30-Day Challenge!

By Lizzie Streit, MS, RDN, LD 

Working on a weight loss or nutritious eating journey has probably shown you that healthy habits take a little time to stick. Improving your health in a way that’s sustainable doesn’t happen overnight. Instead, 30 days is a common timeframe for making new efforts routine. 

Many diets, ranging from 1200 calorie meal plans to the Whole 30, suggest trying them for this period of time. While this concept is beneficial, you don’t need to follow the latest fad to reap the benefits of a 30-day challenge. Here are some ideas for creating and following your own challenge over the course of a month, featuring the most tried and true techniques for incrementally boosting your health! 

1 – Add 15 minutes of movement each day. 

If you want to be more physically active but feel a little overwhelmed by the concept, start by simplifying the process. Instead of jumping into an intense workout regimen or hitting the gym 7 days a week, simply add 15 minutes of movement to your day. This can take the form of a short walk over lunch, a few rounds of pushups, lunges, and crunches, or a series of yoga stretches in the evening. Do this for 30 days, and you may just find that you can increase the time a little each week. 

2 – Drink eight glasses of water. 

Staying hydrated is a great way to feel energized and avoid overeating. Drinking 8 glasses of water a day is the typical recommendation and a great goal for a 30-day challenge. If your fluid intake is far below this level, start by increasing by one glass per day until you hit eight. 

3 – Start your day with journaling. 

Journaling can take many forms, all of which will likely have some benefit for your health and mental clarity. To get into the habit, choose a journaling technique that will help you feel happy, calm, or organized. Try jotting down a few sentences of gratitude, making a quick list of what you want to eat that day, or even writing a letter to yourself or someone you love. 

4 – Shut off all electronics before bed. 

As tempting as screens may be, spending less time on them is a good way to disconnect, give your mind a break, and improve sleep hygiene. As you prepare for bed, power down your TV and phone and pick up a book or listen to a guided meditation instead. Throughout your 30-day challenge, try to work up to shutting off electronics a full hour before sleep for the best results. 

5 – Add fruits or veggies to every meal. 

Eating more plants is almost always a good idea. They’re packed with fiber and nutrients, all while being low in calories. Instead of focusing on strict rules or eating patterns, setting a more realistic goal of adding a fruit or veggie to every meal is a more sustainable technique. Top yogurt or oatmeal with berries in the morning, munch on snap peas or carrots with your lunchtime sandwich, and roast a sheet pan of veggies for dinner. 

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