30-Day Challenge Graphic

Are you looking for some self-development, but are struggling with the motivation to get going? Participating in a 30-day challenge may be the answer!

The great part about challenges is that having a goal to shoot for is an excellent motivator. Thirty days is a short enough timeframe to make your goal palatable, but long enough to be challenging.  Completion of your goal can also be habit forming. Doing something for 30 consecutive days puts you well on your way to a formed habit, so you may just want to keep on going with it!

A thirty-day challenge is an excellent opportunity to try something new, or to take on a personal opportunity for growth. These don’t need to be onerous, or time-consuming activities. Some ideas could be:

Health:

  • Getting 8 hours of sleep per night
  • 20 minutes of cardio
  • 10,000 or more steps per day
  • Ride your bike/walk to work
  • Eliminate a vice (alcohol / nicotine / caffeine / sugar)

Financial:

  • Put $5/day into a savings account
  • Cooking all your meals instead of eating out

Social:

  • Compliment someone
  • Speak to a stranger

Time:

  • Electronics off at 8 p.m.
  • Eliminate or limit TV and screens
  • 20 minutes spent working on a project that you’ve been procrastinating on

Some tips to help you be successful:

  • Find a challenge that is constitutes a change that you are ready and willing to make (even if it is difficult).
  • Avoid committing to challenges that vastly exceed your abilities. If you don’t know how to swim, swimming 1km per day might not be the best challenge for you. Pick something that won’t be easy, but is within your skill set.
  • Get friends and others involved. It’s always easier to be motivated when you are doing things with friends and family.
  • Share what you are doing on social media. This will give that support that you need when it gets challenging!

Now, get out there, and challenge yourself and others!

Speaking of challenges, MacEwan is participating in a bike challenge versus the University of Alberta between October 22-28th. Track your spin time at the MacEwan University Sport and Wellness fitness centre desk and in the spin studio. All spinning time counts toward this challenge, and there are prizes for the longest cumulative spin times!

By Jason Britton

Jason is a Bachelor of Physical Education graduate from the University of Alberta. He is an NCCP Coach in Swimming and Triathlon, and a five time World Championship team coach. Jason is a lifeguard with the MacEwan University Sport and Wellness Aquatics team.