How to Complete a Wellness Challenge

Опубликовал Admin
18-10-2020, 00:10
Taking on a wellness challenge is a great way to develop healthy habits and improve your overall well-being. Setting realistic goals is the key to keeping your commitment, so choose a challenge that's within your abilities. Before you start, come up with a plan for achieving your goals, whether they're related to dieting, exercising, or mindfulness. Track your progress and reward yourself to stay motivated, and reach out to a friend whenever you need a pep talk.

Taking on a Doable Challenge

  1. Set specific, achievable goals. To set yourself up for success, go for a wellness challenge with clear, realistic goals. It's okay to be ambitious and push yourself, as long as your goals are within the realm of possibility. You'll be more likely to stick with a challenge that's within your abilities.
    • For example, if you're not used to running, a month-long, 5k-a-day running challenge probably isn't the best choice. Instead, you could aim to walk briskly for an hour per day, walk at least 5,000 steps a day, or try to jog daily for at least 1 minute longer than the prior day.
    • Additionally, make sure your goals are safe. Check with your doctor before doing a fitness challenge if you're not used to exercise. Avoid dieting challenges that provide inadequate nutrition or with weight loss goals greater than 1 to 2 pounds (0.45 to 0.91 kg) per week.
  2. Do a team challenge to hold yourself accountable. Get a group of your coworkers, classmates, or friends together to do a challenge. You could involve your entire company or school, or plan a more informal challenge with a few friends. Either way, you and your teammates can motivate each other and cook healthy meals or work out together.
    • You could each pursue individual goals, or you could try to achieve goals as a team. For instance, you could each try to lose 5 pounds (2.3 kg) in a month individually, or try to lose 50 pounds (23 kg) in a month as a team.
    • If your work or school doesn't already offer wellness challenges, talk to your boss or school administration about organizing one. They might be able to throw in incentives, such as a raffle drawing with entries awarded for meeting daily or weekly goals.
    • If your entire school or company is involved, departments, classes, or grade levels could compete as teams against each other.
  3. Come up with a challenge that fits your schedule. If you're tied up with work, school, kids, or other responsibilities, it might be tough to find the time to walk long distances or exercise every day. If you opt for a challenge with goals that suit your busy schedule, you'll be more likely to make it all the way to the end.
    • For example, a complicated 30-day diet with lots of restrictions might require more trips to the grocery store and meal prep than your schedule allows. Instead, you could simply cap your daily calories to 2500 (or to your specific recommended value), or cut out foods like ice cream, red meat, and fast food.
  4. Try doing a challenge that's not directly related to diet or fitness. Wellness covers more than just diet and exercise, so try taking on a challenge related to mental or emotional well-being. You could meditate for 30 minutes a day, read at least 1 book per week, or do a minimum number of good deeds per day.
    • Think about an area of your life where there's room for improvement. If you're feeling stressed out, try a 30-day meditation challenge. Do you feel like you spend way too much time in front of a screen? Try going a month without watching TV, and use your phone only when necessary.

Creating an Action Plan

  1. Prep your meals in advance if your challenge involves dieting. You'll be less likely to slip up if you organize your meals ahead of time. You could make a list of your meals for the next 2 or 3 days, prepare the ingredients, then package your portions. That way, you won't have to make decisions in the moment, and you'll be less tempted to deviate from your diet.
    • On Sunday evening, try prepping your meals through Wednesday. Then organize the rest of the week's meals Wednesday night.
    • Look online or in cookbooks for recipes that fit your diet. Write out your breakfasts, lunches, dinners, and healthy snacks for the next few days. Slice and dice your veggies, cook your main and side dishes, then pack your portions in divided food storage containers.
  2. Research healthy sweets if you're trying to lose weight. Before starting a diet or weight loss challenge, come up with ways to combat your sweet tooth. If you have a plan in place, you'll be less likely to indulge and cheat on your challenge.
    • For example, if you know you'll have a hard time cutting ice cream, go for low-fat or fat-free Greek yogurt topped with fruit and slivered almonds.
    • Try satisfying your sweet tooth with a healthy banana split. Top slices of bananas and strawberries with pureed blueberries and nuts. If your diet allows, you could add a dollop of fat-free whipped topping.
    • If you're cutting added sugars, look for recipes for baked goods that use sweeteners like bananas, peanut butter, and applesauce.
  3. Write a workout schedule if you're doing a fitness challenge. Some challenges have convenient, ready-made workout schedules. If you're tailoring your own workouts, write them on a calendar, and keep your schedule posted in a highly visible spot.
    • For example, you might create a weekly schedule with long distance runs on Mondays and Thursdays, leg workouts at the gym Tuesdays and Fridays, and upper body workouts on Wednesdays and Fridays.
    • Additionally, schedule your workouts during times when you're most active. If you know you'll be exhausted after work, wake up a little earlier and exercise in the morning.
  4. Use apps to track data and schedule reminders. Your challenge might be related to a specific app, such as one that counts steps. Alternatively, you could download an app that tracks the calories you consume and burn, or other data related to your challenge.
    • Additionally, use your alarm or scheduling app to set reminders of when to workout, meditate, perform an act of kindness, or complete another task related to your challenge.
  5. Come up with a way to track your progress. Seeing your results can help motivate you to make it to the end of the challenge. Before you start, think of a way to visualize your progress toward the challenge's goal.
    • For a weight loss challenge, you could color in a chart for each pound or kilo you lose. If your goal is to walk 5,000 steps a day, put a gold star on your calendar for each day you complete the task.

Holding Yourself Accountable

  1. Treat the challenge as a high-priority commitment. Put the challenge on the same priority level as a meeting with your boss, a final exam, or other make-or-break event. Commit to yourself and your challenge goals as you would any of your other top priorities.
    • For example, you wouldn't ditch a meeting with your boss, skip your final exam, or blow off a job interview. Tell yourself, “Bailing on myself is just like shirking any other major responsibility. Keeping my commitments to myself is just as important as keeping my commitments to others.”
  2. Give yourself appropriate treats to stay on track. Make a list of major and minor things you enjoy that could keep you motivated. Be sure your rewards are consistent with your challenge. Don't, for instance, eat a carton of ice cream because you stuck to your diet for a week.
    • Try giving yourself smaller rewards for meeting daily goals, and larger ones for weekly milestones. For meeting a daily workout goal, you could take a hot bath or play a video game.
    • After meeting your goals for a week, you could go to a movie or buy yourself your favorite band's new album.
    • You could give yourself a big reward, like concert tickets or a weekend trip, for completing the challenge. Try posting an image of the reward on your calendar, fridge, and other places you'll see it throughout the day.
  3. Phone a friend if you're feeling unmotivated. If you're not doing a team challenge, tell a few friends about your wellness goals. When you feel like skipping a workout or get tired of eating healthy, a teammate or friend can help you stick to your plan.
    • Your friend could remind you that your commitment is important or say something like, “You can do this! You've come this far, and I believe in you.”
    • If you're feeling tempted to ditch a diet challenge, chatting with a friend might help get your mind off of sweets or junk food.
    • At the start of the challenge, tell a friend, “I'm starting a 30-day wellness challenge this week. I'm confident I'll get through it, but I might run into temptations. If I ever feel like giving up, maybe I could give you a call and you could give me a pep talk?”
  4. Don't give up if you have a setback. Slipping up doesn't mean you should give up on your challenge altogether. Don't beat yourself up if you skip a workout day, cheat on your diet, or otherwise miss a daily challenge goal. Brush it off, stay positive, and stick with the challenge until the end.
    • If you want to be strict with yourself, you could start the challenge over the day after your setback. If you slipped up on day 12 of a 30-day challenge, day 13 would become your new day 1.
    • For a cumulative challenge, such as losing a given amount of weight in 30 days, don't get down on yourself if you miss your mark. If you fall short of weekly goals or “fail” the challenge, pat yourself on the back for putting effort into your health and wellness.


  • If you're doing a walking challenge, use stairs instead of elevators, go for walks during lunch breaks, and walk to nearby locations instead of driving. When you drive, park a few blocks away from your destination or at the back row of a store's parking lot.
  • Be careful about taking on a low-calorie or rapid weight loss challenge. Consuming fewer nutrients or calories than your body needs and losing more than 1 to 2 pounds (0.45 to 0.91 kg) per week can be dangerous.
  • Check the specific nutritional recommendations for your age, sex, and activity level at
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