I’ve been really into these weekly challenges lately. Setting mini-goals just to spice things up and see what I’m really capable of. There are many things to love about setting up a mini-challenge for yourself for a week and see how far you can push your boundaries. Even if you don’t tick off every single challenge on time, it’s all good because the whole point is just to have fun and improve. No pressure, just you against yourself. So, whether it’s trying to master a new Italian recipe, committing to daily nighttime journaling, or even just dedicating 10 minutes each day to meditation, it’s all about improving yourself daily.
We’ve compiled a list of seven challenges to do every single day of the week to help you become a better version of yourself. These challenges are practical and very easy to incorporate into your day-to-day routine. You deserve to feel like the best version of yourself in every way possible, and these challenges are the best guide to help you get there.
1. Read for 30 minutes everyday for a week
If you’ve always wanted to read the book that’s been sitting on your bookshelf, consider this your sign. We always thought we had no time for reading when, in fact, there are plenty of wasted times in between long commutes, before bed, or waiting for the laundry to finish. How about those moments when we mindlessly or endlessly scroll through our social media feed that could easily be transformed into quality reading time?
Here’s a challenge idea: set up a 30-minute timer, maybe in the quiet weekend mornings, to read a few pages of a book. It doesn’t matter if it’s the new best-selling book on Amazon, a biography of a famous actor, or a collection of essays from the 90s—just pick something that sparks your interest.
Reading has the wonderful effect of making you feel as though you’ve had a cozy escape from reality. And before you know it, those thirty minutes will be up. And you can always decide to continue or stop. So, make reading a priority for a week, and maybe in just a few days’ time, you’ll be able to finish the book you’ve always wanted to finish.
2. Limit social media usage
Scrolling through multiple social media feeds is such a time waster. I’m guilty of this myself. It’s just so easy to get sucked into the black hole of photos of friends, videos of memes, and status updates from total strangers. Sure, it feels good at first, and before you know it, hours have passed, and you’ll feel awful once you realize how much time you’ve lost watching a few 1-minute reels here and there.
Why not challenge ourselves to limit our social media usage for a week? I know, it sounds daunting. I tried it myself before, and believe me when I say, it’s so worth it. Think about all the things you could do with that saved time. For instance, when I did this challenge, I picked up a new book, finished it, did some journaling, and spent more quality time with my family.
The beauty of this challenge is that you get to decide what to do with your saved time. You can either fill it with meaningful activities that bring you fulfillment, or you can simply do nothing—just sit back, stare at the clouds, and enjoy the quiet moments. It’s all up to you.
3. No ultra-processed food
Ultra-processed foods are foods that have undergone so many stages of processing that they end up stripped of their nutrients and essential fibers. So basically, you’re eating food, but you don’t get much in terms of nutrition, just more calories. They might seem convenient and tasty at first, but they’re pretty harmful to our bodies in the long term.
Some examples of ultra-processed foods that we often reach for without a second thought are packaged chips, microwave dinners, sugary cereals (yes, cereals), and soda drinks.
For a week, we can challenge ourselves to be more mindful of the food we buy from the grocery store. Always take a close look at the food labels and try to find more natural alternatives whenever possible. For example, instead of grabbing that bag of packaged chips, why not buy a pound of russet potatoes and make some baked potato wedges yourself? Or how about swapping out that carton of sugary juice for some fresh limes you can squeeze yourself to make a refreshing lemonade? Not only is it healthier, but it’s also surprisingly easy and delicious. It’s a simple switch that can make a big difference in your overall health and well-being.
Pro tip: focus on whole, unprocessed foods; they are mostly in the produced section or the freezer section of your grocery store. Think fruits, vegetables, whole grains, nuts, seeds, and lean proteins.
4. Declutter everyday for 15 minutes
Organizing our homes in one big, swooping manner can feel like an overwhelming mountain to climb. I mean, who has the time and energy for all of that? I found a little hack: the trick is to tackle it in small, manageable chunks throughout the week. And it makes a ton of difference.
Here’s another challenge idea: set aside just 15 minutes every day for a week to declutter small areas in your home. Maybe fifteen minutes after dinner, or even right before you leave for work. By breaking it down into bite-sized tasks, it suddenly becomes a lot more manageable and less daunting.
For example, start by decluttering that overflowing kitchen cupboard on Monday, then tackle your messy desk drawers on Tuesday. Maybe on Thursday, you could focus on organizing the entryway, and so on. You will be amazed at how much you can accomplish in such a short amount of time when you focus on one small area at a time. You’ll have decluttered and organized multiple areas of your home in no time without having to pull off a big, deep clean.
5. Try doodling
When was the last time you got your hand on paper and let your imagination run wild, creating characters and scenes just for fun? Probably not since middle school, am I right? No judgment here. We grow old, life gets busy, and sometimes we forget to nurture our creative side. They say we’re all artists when we’re young, and I think it’s time to let that small artist in us get out from time to time.
Here’s a fun challenge idea: buy yourself a small sketchbook and a drawing pen and start doodling again. Turn on the timer on your phone. Give yourself just 20 minutes each day to sit down with your sketchbook and see what you can create on a piece of paper. It doesn’t have to be perfect; in fact, let yourself make mistakes if need be. Just let your creative juice flow and see where it takes you.
You can draw imaginary characters from your own imaginary comic book, or perhaps try doodling your loved ones, highlighting their best features, or even draw something as simple as a single item you found lying around your room. Doodling is a wonderful way to relax, zone out, and tap into your creative side. Have fun and do not take yourself too seriously.
6. No phone an hour before bed
Remember those nights when you find yourself mindlessly scrolling through TikTok in the wee hours, promising yourself just one more video before bed? Yeah, we’ve all done that. It’s all fun and games until the morning after, and you’ve nearly missed your train ride at 8: a.m.. Because, believe it or not, scrolling endlessly on your phone before bed can actually mess with your sleep.
All that bedtime screen can interrupt the production of melatonin in our system, making it harder for us to fall asleep and stay asleep throughout the night. I’ve experienced it myself. And from then on, I decided to take on the challenge of not having a phone an hour before bed.
Here’s what you can do: an hour before bedtime (but more usually around 9 p.m.), I set an alarm on my phone as a reminder to put it away. A little reminder that it’s time to unwind and disconnect. No more mindless scrolling or checking notifications. It can all wait until tomorrow.
You can turn off the Wi-Fi and put your phone somewhere far from your bed, but still close enough that you could hear the alarm for the next morning. But if you have a separate alarm clock, I highly recommend putting the phone outside your bedroom to minimize distractions. Out of sight, out of mind. Instead of staring at a screen, you could read a book, journal, or simply lay in bed and let your mind wander.
7. List 3 things you’re grateful everyday
It’s so easy to get caught up in the negative stuff that happens to us and completely forget about all the good things, big or small, that we encounter throughout the day. So, what if we made a conscious effort to focus on the positive instead?
For a week, challenge yourself to jot down three things you’re grateful for each day. It could be anything, from the total stranger who gave up their seat for you on the subway to the beautiful weather that made your walk to work so enjoyable, or even something as simple as the compliment your favorite barista gave you on your sweater that morning.
The whole point of this challenge is that we all have something to be thankful for each and every day, no matter how small it may seem. And this challenge is designed to help us open our eyes to the little moments of beauty and gratitude that we might otherwise overlook in our day-to-day lives. You know, it’s good to cultivate an attitude of gratitude. Who knows? By the end of the week, we might just find ourselves feeling a little happier and more content with the world around us.