A 30-Day Challenge for the Long Winter Months

It might be just the motivation you need or a good way to pass the time

Jill (Conquering Cognitions)
4 min readJan 19, 2022


A bird sitting on the rim of a cup challenging an orange cat, seen in the background, to catch it.
Image by 165106 from Pixabay

Winter is here!

During the winter months, my energy drains faster than the battery of my old iPhone. The days are cold, dark, and wet. I want to spend them eating carbs while watching TV under a warm blanket.

I know that the less I do, the less I feel like doing, and it can become a self-defeating cycle.

For this reason, I like to do 30-day challenges in the winter. They provide some extra motivation when I need it.

I find that 30 days is long enough to see benefits but short enough to prevent boredom. After a month of testing out new behaviors, some turn into long-term habits, while others fade away, never to be seen again.

Dare To Be Challenged?

You can do a 30-day challenge for just about any behavior, and here are a few ideas to get you started.


The 30 Day Minimalism Challenge requires getting rid of one item on day 1, two on day 2, and so on until you reach 30 items on day 30. You will give away, donate, or recycle 465 items by the end of this challenge.


Gratitude is a powerful tool, and incorporating it into your daily routine is a wise health move. Challenge yourself to write one thing you are grateful for every day for thirty days. Or, write three things. Customize the challenge to meet your needs.


If you are new to push-ups, start with one push-up and add another one each day, similar to the minimalism challenge. You will do 30 push-ups on the final day. By the end of the challenge, you will have completed a total of 465 push-ups.

If you want more of a challenge, start with ten push-ups and add five each day. On the final day, you will do 155 of them. Throughout the 30-day challenge, you will complete a total of 2,475 push-ups.

You can substitute other behaviors for this activity including crunches, squats, lunges, planks, or pull-ups. Tailor it to your individual needs.



Jill (Conquering Cognitions)

PsyD, Clinical Psychologist | Writer | Words in Human Parts, Forge, Better Humans | Life Lessons Supported by Science