Friday Fix: Create Your Own 30-Day Challenge

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Verywell / Julie Bang

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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.

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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.

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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.