The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life

CHAPTER 1: FITNESS

1.RUN EVERY DAY

Exercise is the number one habit people want to build and maintain, and running is one of the most popular ways to stay fit. It’s easy to see why—running is flexible and accessible; with a pair of shoes, you can go wherever you want, whenever you want, and as fast or slow as your body allows. The sport offers something for everyone, from beginners looking to complete their first mile, to the recreational athletes who run to stay fit, to distance runners in search of a faster time.

THE RULES

The goal of this challenge is to build a 30-day running streak, where the only rule is to run every single day. You don’t have to go fast or far; you simply need to lace up your shoes and get out the door.

TIPS

»Start small. If you’re a novice, set a goal to run for 10 minutes or 1 mile, that’s it. A short run is better than none at all.

»Schedule your runs. What time will you run today? Where will you go and for how long? Preplan the days, times, running route, and playlist, and post your schedule where you can see it on a regular basis.

»Make it easy to get up and out. Lay out your clothes, headphones, and water, and place your running shoes by the door.

»Keep a running log to keep track of time, distance, routes, and any personal reflections.

»Get support. Run with a friend or join a running club. Surround yourself with people who can motivate and support you, and hold you accountable.

»Have a bad-weather and a bad-day plan. Decide how you’ll get your run in if it’s raining or snowing, if you’re traveling, busy, unmotivated, or not feeling 100 percent.

»Make it fun. Put a great playlist together, listen to an audiobook, run with friends, explore new places, and enjoy the beautiful outdoor scenery.

»Reward yourself. Right after you run, treat yourself to something you enjoy, like a hot shower, a cold smoothie, or a strong cup of coffee.

2.30 DAYS OF EXERCISE

You should come play tennis with me, my sister said to me at a party one evening.

Sounds fun! I’d love to do that, I replied.

How about Thursday? A group of us are playing at 9.

Oh Thursday? I don’t know, I think I…

My sister cut me off before I could finish my sentence. You need to stop making excuses about working out, she said sternly. Ouch.

She was right. I’d been making loads of excuses for months, which is sad because I used to love working out. I used to be so committed and strong. If I were on vacation, I’d find a gym, a park, or some stairs. But since baby number three came along, exercise had become a chore and an afterthought. I decided then and there to toughen up and get moving… and I did.

THE RULES

You must exercise every day for 30 days.

With this challenge, there are no time limits or intensity requirements, no rules on what type of workouts to do or where. And there’s no worrying about pounds lost or strength gained. Your only job is to show up so that the behavior of exercise becomes habitual.

HOW I REDISCOVERED THE EXERCISE HABIT

I’m self-aware enough to know two things: First, I cannot trust myself to complete a workout on my own. Second, I cannot put myself in a position where I’m scrambling for a workout at the last minute.

I need other people to tell me what to do, where the only decision I’m responsible for is the one to show up. So I signed up for classes, recruited friends to work out with me, and asked my sister to be my accountability partner for the month. These were key to staying on track.

In the end, I did play tennis with my sister. I loved it so much, I went back again, and again, and again. By the end of the month, I’d fallen into a routine of tennis, Bikram yoga, high-intensity interval training, and long, leisurely walks. I pushed myself and worked out hard, even when I didn’t have to. Most importantly, I found myself hooked once