Health has become so complicated that often you don’t know where to start… That’s why we have launched this free 30-Day Healthy Habits Challenge to help you do at least one thing good for your health, every single day.

Each habit will be focusing on either how you can eat, move, think, or sleep better.

To join all you have to do is: 

1. Join by signing up at the bottom of this page – It is FREE! 
2. Start with your first Habit when you are ready.  These will be sent to you via email as soon as you sign up. 
3. Join us in our dedicated  Healthy Habits Challenge Support Group here to share your experience. 
    

Success is the sum of small efforts, repeated day in and day out. Following a specific, rigid plan can be tough because you are inevitably either “on” or “off” it. There is rarely any middle ground or compromise. However, if you can build small, daily, independent healthy habits then suddenly health becomes a bigger part of “who you are” rather than just some plan that you happen to be following at the time.

(read on below to find out how this healthy habit challenge works and for individual habit instructions)

How Does The #HealthyHabits Challenge Work?

Each day for the next 30 days, we will give you one healthy habit to complete to help you eat, move, think, or sleep better – simple tools to help you live a healthier and happier life.

We will also give you full step-by-step instructions on how to perform each habit and give options to help you make it easier or harder so that even absolute beginners and more experienced Sleekgeeks can take part.

• Sign up: Join the challenge below by filling in the form below.

• Support Group: Join our dedicated Support Group over here to interact with fellow challengers and share your progress.

• Instructions: Once you have signed up for the challenge you will receive a welcome email with a list of step-by-step instructions on how to complete each habit.

Rules: You must complete all 30 habits in 30 days:

Taken individually, the habits are actually fairly easy. The real challenge, however, is sticking to the plan and completing all 30 habits in 30 days. Put an end to Monday-morning-resolutions and then Friday-night-fallings-off-the-wagon. It’s time to commit to a full 30 days!

• If you are successful at completing the habit for the day, you are done with that habit. You can then focus on completing the next habit the next day.

• However, if you are unable to complete the habit for the day (e.g. Day 5), then the next day (e.g. Day 6) you need to re-do the previous day’s habit that you failed and also complete the current day’s habit (e.g. Day 5 + Day 6).

• If you don’t manage to complete more than one day’s habit in a row (e.g. you don’t do Day 5, Day 6, and Day 7’s habits) we recommend that you only try to catch up two habits at a time (starting with the earliest one missed paired with your current day’s habit – better hope it’s not double movement habits!) or start again from Day 1. There is no shame in re-starting, as long as you don’t give up!

Please understand that we don’t expect you to continue to do every single habit every single day. They don’t compound over time.

For example: On Day 20 you aren’t doing 20 different habits all at once. Instead, you are just focusing on only what you need to do for your current day (such as Day 20’s habit only).

Habits take time to build and evidence shows that focusing on one habit at a time rather than multiple habits at a time leads to a greater success rate of the habit actually sticking. So instead, we hope you look at this Healthy Habit Challenge as a quick introduction to various healthy habits that we believe in at Sleekgeek. Once you’ve completed the challenge you can then come back to work on specific habits, one at a time, that really stood out for you.

(For the record, we recommend that when it comes to building long-term habits, you focus on one habit at a time for at least a 2 week period where you are consistently doing the habit every single day before moving on to the next one.)

The habits can be completed however you want throughout the day:

• Some habits (such as eating green veggies with dinner) require only a single action that day.

• Other habits (such as eating slowly and mindfully) are to be done at every possible opportunity.

• Other habits still (such as doing 50 squats) can be done however you want.

Yes, doing 50 of just about any exercise can sound like a lot, especially if you don’t usually exercise.

However, remember that this is meant to be challenging AND you have a full 24 hours to complete that habit in.

Here are some examples:

• If your habit is 50 Squats, you can do them all in one go or you can break them up into, for example, 5 sets of 10 Squats at a time.

• If your habit is 50 Burpees, you can do them all in one go or you can break them up into, for example, 10 sets of 5 Burpees at a time.

• If your habit is to walk 10,000 steps, you can go for an 8km walk or just walk enough throughout the day to rack up 10,000 steps or a total of 8km.

You can make the habits easier or harder:

What’s challenging, healthy, and still realistic for one person can be very different for another.

This is why this challenge is just a rough template and with each habit you will be given further instructions on how to do the habit and how to scale the habit difficulty up or down if needed.

Get support:

• Join the Healthy Habits Facebook Group to interact with fellow challengers and share your progress.
• Not a requirement but we have found if you recruit a buddy to join you for the 30 days it works really well. So grab your partners, friends and colleagues. 

• Use the hashtags #sleekgeek #healthyhabits on your Facebook / Instagram / Twitter posts. 

Join the challenge:

Ready? Sign up below and we will send you step-by-step instructions on how to do each daily habit. (Remember, it’s FREE!)

Please bookmark the next page so that you can visit it daily for your new habit.

We will also sign you up for our Sleekgeek newsletter for your dose of healthy lifestyle news and info. 

P.S. If you have already signed up but lost the link, you can access the daily habit instructions here.