New Year Challenge: Commit To A 30-Day Resolution
Have you ever started the new year with a long list of resolutions you’re determined to keep, only to abandon them by the second week of February?
You’re not alone.
Studies have found that approximately 80% of New Year’s resolutions fail. This probably doesn’t surprise you; most people have gone into January determined to eat better, exercise more, or spend less time on social media.
The problem is that simply saying you’re going to “eat better in the New Year” is not at all specific, and has no realistic timeline. Successful goals are Specific, Measurable, Achievable, Relevant, and Time-bound (think: SMART).
That’s why, a few years ago, I started doing 30-day challenges instead of New Year’s resolutions. Each month, I committed to a specific goal, and completed it every day for 30 days. While I certainly wasn’t always consistent and failed more often than I’d like to admit, at the end of each month I was proud of the new habit I had formed.
Ready for the challenge?
January: Make your bed every day
“Why would I make my bed if I’m just going to mess it up again?”
“No one is going to see it.”
“I don’t have time.”
“It’s not important.”
We all know the excuses, but do you know that something as simple as making your bed every day can actually have major benefits?
Naval Admiral William McRaven, the commander of U.S. Special Operations, advocated for making your bed in a 2014 commencement speech at the University of Texas at Austin. He said, “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
““If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.””
And there are other reasons why you should make your bed every day:
It encourages you to keep the rest of your room tidy. When your bed is messy, it’s difficult to keep the rest of your room (or home) organized. Making your bed helps the rest of the room look styled, even if it’s not.
It lowers your stress and improves your mood. Gretchen Rubin, the author of The Happiness Project, found that one of the most simple changes that lead to happiness is learning to make your bed each morning.
It leads to better productivity. According to author Charles Duhigg, daily bed-making is a keystone habit that kickstarts other good decisions throughout the day.
February: Don’t look at your phone for an hour after you wake up.
If the first thing you do when your alarm goes off each morning is scroll social media, you’re not alone. Personally, I use the excuse that the blue light from my device helps me wake up — but in reality, I could just splash some cold water on my face.
According to Dr. Nikole Benders-Hadi, “immediately turning to your phone when you wake up can start your day off in a way that is more likely to increase stress and leave you feeling overwhelmed.”
The first hour of your day is sacred and sets the tone for the rest of the day. When you wake up and immediately check your phone, you’re instantly bombarded with messages, emails, likes, and comments that can cause feelings of stress and anxiety.
Instead, try not to check your phone for the first hour of each day. (This might mean getting an actual alarm clock!) Instead of scrolling social media, use this time to start your day off right by meditating, journaling, or setting an intention for the day ahead of you.
March: Write down three things you’re grateful for every day.
Practicing gratitude may seem like a small habit to make, but its benefits should not be underestimated:
Gratitude improves physical health. A 2012 study showed that grateful people experience fewer aches and pains and are more likely to take care of their physical wellbeing.
Gratitude improves psychological health. Multiple studies have shown that gratitude helps reduce a range of toxic emotions, including envy, resentment, frustration, anger, and regret.
Gratitude improves sleep. Spending 15 minutes jotting down grateful sentiments in a gratitude journal before bed can help you sleep better, according to a 2011 study.
Keeping a gratitude journal is one of the best ways to practice gratitude. Each morning write down three things you’re grateful for. This not only helps you start your day well but throughout the day, you’ll notice yourself looking for new things to add to your gratitude list.
April: Give up sweets for a month.
I can almost hear everyone with a sweet tooth screaming, “Nooooo!” as I write this, but if your first thought is, I could never do that, I challenge you to give it a try.
Sugar can feel like an addiction, and the more you eat it, the more your body craves it. You may constantly feel like you need something sweet after dinner or find it difficult to quit after one cookie or piece of cake.
You’ll probably find the first week of no-sugar agonizing, but the longer you go, the less you’ll crave it. You’ll also find that you’re more easily satisfied by natural sugars, such as fruit, and when you start eating sweets again, you probably won’t need as large of portions.
May: Go to bed at the same time every night.
Sleep is a cornerstone of good health, and yet it is often the most overlooked. If you go to bed at a different time every night or simply drift off while watching Netflix, you are not doing your body any favors.
The circadian rhythm is the body’s biological clock that controls a variety of bodily systems. Going to bed at the same time each night and waking up at the same time every morning reinforces your natural circadian rhythm and can help your bodily systems — such as your metabolism, digestive system, and immune system — work optimally.
It can be difficult if you’re not in the habit of having a bedtime at all, but try setting an alarm to remind you of your bedtime and creating a bedtime routine to help you wind down.
June: Move for at least 20 minutes a day.
One of the most common New Year’s resolutions is to “exercise more,” yet most people can’t seem to make it stick. You may look at peoples’ transformations and the prospect of exercising that much may feel daunting.
Instead, start small. Aim to move your body for just 20 minutes a day, and don’t restrict what this looks like. Maybe you take a 20-minute walk during your lunch break or have a 20-minute dance party in your kitchen. You could try a yoga flow on YouTube or run up and down your stairs. It doesn’t matter what you do, only that you do it.
After you’ve exercised for 30 days straight, you’ll probably find it far less daunting.
July: Spend 30 minutes a day working towards a big goal.
“I want to write more, but I just can’t find the time!” This is something I have caught myself saying on more than one occasion. The truth is, it’s less about not having the time and more about not making the time.
This month, set aside 30 minutes every day to work towards a big goal. This might be finishing that painting you’ve been working on, running 5km, or writing an article for a magazine. You may have to wake up earlier or say no to other commitments, but the feeling of accomplishing that large goal will be worth it.
August: Give up take-out food for a month.
This one benefits your health and your wallet.
Look, not everyone is a natural cook. But what I’ve found over the years is that a love of cooking can grow, especially if you take the time to practice. To help make this challenge more enjoyable, take some time at the beginning of the month to browse recipes you would like to try. Try to include various cuisines to keep things interesting, and plan a grocery list for the things you need.
You may learn to enjoy cooking and how to meal prep and grocery shop effectively so that your kitchen always holds the basic ingredients you need.
September: No shopping for a month.
This means no buying anything new….at all. Obviously, you can still buy groceries, but any other shopping is off the table.
Consumerism is rampant and is one of the leading causes of the climate crisis. Online shopping makes it easy to buy things you don’t need with a click of a button, and before you know it, you can have packages arriving at your door every day.
This month, say no to spending. You’ll probably find that you don’t actually need that thing you saw on TikTok or that shirt that is definitely going to be out of style in a few months. And you may even find treasures in the things you already own.
October: Meditate for 10 minutes each day.
From athletes to CEOs, many successful people swear by daily meditation. And yet, sometimes, there seems to be nothing more difficult than simply sitting alone with your thoughts.
Meditating for just ten minutes a day can help you:
Start your day with clarity
Reduce stress and anxiety
Increase focus
Gain control over emotions
Increase self-awareness
Improve sleep quality
November: Join a book club.
If you’re anything like me, you wish you would read more, but when you have the option to watch Netflix or pick up a book, you find yourself reaching for the remote.
A book club is the perfect way to help you commit to your goal of reading. Having a group of people holding you accountable each week will not only help you pick up the book but can help you gain a deeper understanding of what you’re reading.
Look for a book club in your community or start your own with a group of friends!
December: Do something kind for someone every day.
Sometimes the best thing you can do for yourself is not for yourself at all.
Studies have shown that practicing kindness has positive effects on both the giver and the recipient. Kindness can make you feel calmer, increase feelings of self-worth, and make you feel less anxious and depressed.
This month, commit to performing a random act of kindness for a person in your life each day. Compliment someone, pay for a stranger’s coffee order, buy your partner flowers, hold the door for someone. You might find that the more often you practice kindness to others, the more easily it will come to you.