One Challenge, One Month, One Rule
Rule: Start small. Scale up. Grow stronger.
🔹 Physical
- Cold Showers: Start with 3 seconds, build to 120 seconds by end of month
- 15 Squats Every Hour: Especially if you sit most of the day—keeps your legs alive and metabolism fired 🔥 A study has found a surprise — just 10 bodyweight squats every 45 minutes can significantly reduce blood sugar spikes and improve metabolic health. So, lets hit 15 😊
🔹 Mental
- Morning Fast: Begin at 9:30 AM, extend gradually to 12:00 PM over the month
- No Phone for First Hour: Stay off screens and win the morning
- Daily Journaling: Reflect, plan, unload.
→ Check out our guide on Bullet Journaling (Link Place Holder)
🔹 Discipline
- No Takeaways or Snacks: One month. No slip-ups. 👀
- Daily Silent Walk: 20+ mins in nature if you can. No music. Just you and the path.
“If it’s easy, it won’t change you. If it’s doable but uncomfortable—it will.”
✅ Pick one
📅 Commit for 30 days
🧠 Log your win