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30 Days challenge Tracker

Updated: Nov 11, 2022

A habit is a learned automatic response. Forming new healthy habits—or breaking bad ones—involves multiple steps including making a decision to change, initiating the new behaviour, and repeating it often.

Building new healthy habits takes time. A 30-day challenge can help to get the ball rolling, but it may not be enough to make lasting change.

Whatever habit you'd like to make—diet, exercise, skincare, meditation, gratitude, etc.—you are likely to find a 30-day challenge for it. There are two basic types of 30-day challenges: ones that introduce and strengthen new habits over the month and ones that offer something unique to try each day. Both can be effective ways to start a new healthy habit.

Given that it takes an average of 66 days to make a new habit, doing a 30-day challenge isn’t a guarantee that a new behaviour will become part of your life. Committing to a 30-day challenge has three main benefits:

  • It provides the boost you may need to get started making a change.

  • Once started, the daily repetition boosts momentum to implement the desired change consistently.

  • As you keep going, achieving small successes can help motivate you to keep going.

Before committing to a challenge, make sure it's in line with your goals and realistic for your lifestyle. For example, a money-saving challenge that has you socking away more money than you make by the end of the month isn't practical. Likewise, don't begin a workout challenge that requires levels of exercise that exceed what is safe or healthy for your situation.

For some people, 30-day challenges promote an all-or-nothing mentality that can set them up for failure. It's important to remember, if you miss a day or stray from the challenge, you can start right back up again where you left off, or recommit to starting on Day 1 for a fresh start.

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