5 Life Challenges to Make This Your Best Year Yet!
Dr. Erica Volk, ND
I was listening to the radio recently 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 goals and intentions for the year going ahead. But so often the enthusiasm that helps us set forth toward our resolutions quickly fizzles.
Introducing: The Challenge!
Whereas a resolution is a permanent change we wish to make, challenges are usually shorter in duration, ranging from only 7 to 30 days in most cases. If you have specific goals related to health, happiness, or other aspects of life, you can 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 challenge 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!
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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. The Whole 30 is 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 5 challenges inspire you to make this the year you tackle your goals and live the life of your dreams! Remember: the sky is the limit!
If you're struggling to make positive changes in your life, or don't know where to start, please feel free to reach out. I can help identify the changes you can work on that will offer you maximum benefit in your health and happiness. Together, we can design a structured strategy for implementing the positive change you want.
If you're looking to make positive changes to your health but find yourself hitting a wall or not knowing where to start, please schedule an appointment (available for all BC residents). Appointments can be conducted either in person or online. Learn more about working with me.
**It can be difficult to find a doctor in BC. If you're looking to make positive changes in your health but find yourself hitting a wall or not knowing where to start, and you do not have a primary care doctor in BC who is accepting new patients, I can help. Appointments are available in-person in Kelowna or virtually from anywhere in BC.
That's it for this post! Hopefully these 5 challenges inspire you to make this the year you tackle your goals and live the life of your dreams! Remember: the sky is the limit!
If you're struggling to make positive changes in your life, or don't know where to start, please feel free to reach out. I can help identify the changes you can work on that will offer you maximum benefit in your health and happiness. Together, we can design a structured strategy for implementing the positive change you want.
If you're looking to make positive changes to your health but find yourself hitting a wall or not knowing where to start, please schedule an appointment (available for all BC residents). Appointments can be conducted either in person or online. Learn more about working with me.
**It can be difficult to find a doctor in BC. If you're looking to make positive changes in your health but find yourself hitting a wall or not knowing where to start, and you do not have a primary care doctor in BC who is accepting new patients, I can help. Appointments are available in-person in Kelowna or virtually from anywhere in BC.