Self-Improvement Friday Fix: Create Your Own 30-Day Challenge By Amy Morin, LCSW, Editor-in-Chief Published on October 28, 2022 Print Verywell / Julie Bang Table of Contents View All Table of Contents Friday Fix: Episode 210 More About the Podcast Every Friday on The Verywell Mind Podcast, Editor-in-Chief Amy Morin, LCSW, shares the “Friday Fix”—a short episode featuring a quick, actionable tip or exercise to help you manage a specific mental health issue or concern. Friday Fix: Episode 210 Sometimes we set out to work on big goals—like we want to pay off our debt or learn a new language. But, without a clear timeline or short-term objectives, those goals often fall down on our list of priorities, and we never find time to work on them. That’s why New Year's resolutions rarely work. We overestimate how much time we’ll have to work on our goals and underestimate how much work it’s actually going to take. It’s easy to push off a goal until later when you think you have a whole year to work on it. And it’s tempting to convince yourself that you can take the day off when you think one day doesn’t really matter. That’s why I’m a fan of 30-day challenges. If you set an aggressive but realistic goal that you want to achieve and a tight deadline, there’s no time to procrastinate. Soon, you might realize how much every day counts as you have limited time to reach your goal. That's why I have found 30-day challenges helpful in my life. Sometimes, they motivate me to create change. At other times, they provide me with information. I treat them as a behavioral experiment that I test for 30 days. When they’re over, I can decide if I want to continue with the changes I made. Many of my therapy clients have enjoyed 30-day challenges as well. Whether they want to change their eating habits or work on clearing clutter, most of them have said they accomplished more than they imagined possible in just one month. On this episode of The Verywell Mind Podcast, I share how to create your own 30-day challenge. I also explain why they work so well and provide examples of challenges that might inspire you to create your own. How Long Does It Take to Build a Habit? More About the Podcast The Verywell Mind Podcast is available across all streaming platforms. If you like the show, please leave us a review on Apple Podcasts. Reviews and ratings are a great way to encourage other people to listen and help them prioritize their mental health too. Editor’s Note: Please be mindful that this transcript does not go through our standard editorial process and may contain inaccuracies and grammatical errors. Thank you. For media or public speaking inquiries, contact Amy here. Download the Transcript Links and Resources Follow Amy Morin on Instagram Check out Amy’s books on mental strength If You Liked This Episode You Might Also Like These Episodes: The Science Behind Doing Hard Things With Human Performance Expert Steve Magness Friday Fix: The Difference Between Being Strong and Acting Tough Friday Fix: 5 Changes to Your Environment That Will Help You Build Mental Strength The 6 Stages of Change By Amy Morin, LCSW, Editor-in-Chief Amy Morin, LCSW, is the Editor-in-Chief of Verywell Mind. She's also a licensed clinical social worker, psychotherapist, and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk, "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist Online Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.