ERICA VOLK, ND
  • Home
  • ABOUT
    • ABOUT NATUROPATHIC MEDICINE?
  • SERVICES
  • CONTACT
  • Blog
  • WORK WITH ME
  • FOLLOW ME

5 Life Challenges to Make This Your Best Year Yet! 

Concrete with leaves on the ground and chalk letters that say
I was listening to the radio lately and was helpfully informed that New Years Resolutions are OUT and Challenges are IN! Why is that? The end of the year offers us the opportunity to reflect on what has and hasn't worked for us during the past year, and allows us to set an intention about what would like to change for the year going forward. But how many of us establish a resolution and then quickly fail? (Raise hands here.) 
Introducing the Challenge! Challenges are usually shorter in duration than a resolution (which is, really, the rest of your life), ranging from only seven to thirty days in most cases. If you have specific goals in health, happiness, or other aspects of life, feel free to create your own challenge! It could be something as simple as "30-day dental flossing challenge" or "7-day no coffee challenge." I'd like to present 5 different challenges that I stumbled upon and rather liked the looks of, just for a few ideas to get you started. 

30-Day No Fail Happiness Challenge:
Why I like this challenge: Because depression is rampant and we would all benefit from an active practice in gratitude that helps us not only spend more time considering what is working in our lives, but also fosters healthy relationships and human connection. 


  • Day 1: Name 3 things you are grateful for when you wake up. Continue for 29 more days.
  • Day 2. Write down one meaningful thing that happened to you in the last 24 hours. Continue for 28 more days.
  • Day 3 :Reach out to someone you know and praise them. Continue for 27 more days.
  • Day 4: Start doing cardio for at least 15 minutes a day. Keep doing this for 26 more days.
  • Day 5: Start meditating for at least 5 minutes a day. Continue for 25 more days.
  • Day 30: You made it! ​

7-Day Hygge Challenge
Why I like this challenge: Hygge is a Danish word used when acknowledging a feeling or moment, whether alone or with friends, at home or out, ordinary or extraordinary as cosy, charming or special. By engaging in the art of Hygge in life, we foster gratitude and joy in the moment. 

Monday: Plan a night without any screens (no phones), get out board games or curl up with a book. Add music and wine or hot chocolate. 
Tuesday: Treat yourself to some new candles. Nothing like the low flicker of candles everywhere to create that warm cozy feeling 
Wednesday: Create something. You could bake a cake, colour a picture, knit, write a letter, start a bullet journal
Thursday: Buy yourself some flowers, bringing a bit of nature inside. 
Friday: hold a film night at home with family or friends. Add blankets and popcorn. 
Saturday: Take a long walk wrapped in scarves and wolly gloves, find a park, a seafront, or get out into the countryside to enjoy some nature. Add friends, family or some music in earphones. 
Sunday: Aware yourself a pyjama day, eat breakfast in bed. Make no plans to do anything apart from cozy up and read, watch box sets, light those candles, enjoy your flowers, and relax.

30-Day Social Media Detox:
Why I like this challenge: Many of us are addicted to our phones, technology, and social media, and it is at the detriment of our mental health, our relationships, productivity and our overall happiness. ​
Day 1: No Facebook until noon
Day 2: No social media updates today
Day 3: No social media scrolling till 11am
Day 4: Call 3 friends today, don’t just stalk. 
Day 5: Spend 2 hours phone free with someone
Day 6: Twitter-free day
Day 7: Meditate 15-20 minutes phone-free
Day 8: Limit of 20 minutes of social media today
Day 9: No Facebook today
Day 10: No status updates today! 
Day 11: 1 hour of an activity you’ve never done
Day 12: Limit of 20 minutes of social media today
Day 13: No social media until 2pm today
Day 14: First hour of today phone-free
Day 15: Halfway there. No Social media all day! 
Day 16: No phone at meals all day! 
Day 17: Laptop closed and off by 6pm
Day 18: Exercise phone-free today! 
Day 19: Limit of 15 minutes of social media today
Day 20: Instagram-free day
Day 21: No social media scrolling till 3pm
Day 22: No social media after 5pm
Day 23: Zero social media today
Day 24: 30 minutes social media limit 
Day 25: Read for 45 minutes today
Day 26: No social media scrolling until 4pm
Day 27: Instagram-free day! 
Day 28: Surprise a loved one. No phone night. 
Day 29: Journal future goals. No phone for 1 hour. 
Day 30: Your choice. Challenge yourself.

30-Day Easy Push-Up Challenge
Why I like this challenge: For many of us, the concept of doing 20 push-ups is overwhelming, or makes us run away from exercise, rather than toward it. Fitness challenges help you to learn first-hand that you can accomplish your goals by putting in a little effort every day, and that slowly, you really do get stronger!  The rewards can be satisfying both mentally and physically. ​
​Day 1: 3 Push-Ups
Day 2: 4 Push-Ups
Day 3: 5 Push-Ups
Day 4: REST DAY
Day 5: 5 Push-Ups
Day 6: 6 Push-Ups
Day 7: 7 Push-Ups
Day 8: REST DAY
Day 9: 7 Push-Ups
Day 10: 8 Push-Ups
Day 11: 9 Push-Ups
Day 12: REST DAY
Day 13: 9 Push-Ups
Day 14: 11 Push-Ups
Day 15: 12 Push-Ups
Day 16: REST DAY
Day 17: 12 Push-Ups
Day 18: 14 Push-Ups
Day 19: 15 Push-Ups
Day 20: REST DAY
Day 21: 15 Push-Ups
Day 22: 16 Push-Ups
Day 23: 17 Push-Ups
Day 24: REST DAY
Day 25: 17 Push-Ups
Day 26: 18 Push-Ups
Day 27: 19 Push-Ups
Day 28: REST DAY
Day 29: 19 Push-Ups
Day 30: 20 Push-Ups
For more fitness challenges, check out: 30dayfitnesschallenges.com

Whole 30 Challenge:
Why I like this challenge: I have done this challenge personally and I have recommended it to many of my patients, friends, and family members, and have seen results every time. This is basically an anti-inflammatory diet, and following a diet of this nature for 30 days is enough time to experience the benefits of healthy food and to help a person identify foods that may not be serving them. I also recognize that dietary changes are one of the hardest changes to make, and the Whole 30 program is fool-proof, giving people a very real probability of being successful! ​
Foods Allowed
Foods Not Allowed
Fruit
Vegetables
Meat, poultry, fish
Eggs
Spices
Herbs
Natural fats and oils
Sugar
Alcohol
Grains
Dairy
MSG
Sulfites
Carageenan

Legumes
Baked goods, junk food
For folks interested in doing the Whole 30 Challenge, I highly recommend purchasing at least one of their books and checking out their website, which offers loads of information and resources to help you be successful! 

That's it for this post! Hopefully these five challenges inspire you to make 2019 the year you tackle your goals and live the life you've already dreamed of! Remember: the sky is the limit here! 

If you're struggling with making positive changes in your life, or don't know where to start, as a naturopathic doctor, I can help prioritize areas in your life that will offer you the most benefit in your health and happiness, and help design a structured strategy for implementing positive change. To schedule an appointment, you can book online or phone the clinic to schedule: 778-484-6070. 

Blessings for a happy and healthy 2019! 

Copyright © 2020. dr. erica volk, nd.

  • Home
  • ABOUT
    • ABOUT NATUROPATHIC MEDICINE?
  • SERVICES
  • CONTACT
  • Blog
  • WORK WITH ME
  • FOLLOW ME