Topic
Just for Today Challenge
Thirty-one small daily experiments. Do one a day, or pick the ones you need.
How the challenge works Printable checklist
- 2 min readJust for Today Challenge: How 31 Days to a Better You WorksThe thinking behind the Just for Today Challenge: why one small experiment a day works better than big resolutions, how to do it, and how to keep what helps.
- 3 min readAfter 31 Days: How to Review Your Challenge and Keep What WorksFinished the Just for Today Challenge? A step-by-step review to pick the two or three changes worth keeping and turn them into habits that last.
- Day 1Day 1: Write Your List of 101 Things to Do Before You DieDay 1 of the Just for Today Challenge: write a list of 101 things you want to do in your life, with prompts to get past the obvious and turn wishes into plans.
- Day 2Day 2: Schedule the Dates That Matter This YearDay 2 of the Just for Today Challenge: put the year's important dates in your calendar now, from birthdays to rest days, so what matters doesn't get crowded out.
- Day 3Day 3: Wake Up Earlier (Without Wrecking Your Sleep)Day 3 of the Just for Today Challenge: try waking up 20 to 30 minutes earlier, use the quiet time well and protect your sleep by going to bed earlier too.
- Day 4Day 4: Write Down Your 25 Proudest MomentsDay 4 of the Just for Today Challenge: list 25 moments you're proud of, big and small, to build confidence and notice the strengths you already have.
- Day 5Day 5: Write Someone 10 Reasons Why You Love ThemDay 5 of the Just for Today Challenge: write ten specific reasons you love or appreciate someone, then share them. A small act with a surprisingly big effect.
- Day 6Day 6: No TV (or Streaming) for TodayDay 6 of the Just for Today Challenge: switch off TV and streaming for one day, notice what fills the gap and decide how much screen time you actually want.
- Day 7Day 7: Say Thank You, and Mean ItDay 7 of the Just for Today Challenge: thank people specifically and sincerely today, from colleagues to strangers, and notice how it changes your day.
- Day 8Day 8: Phone a Friend (an Actual Call)Day 8 of the Just for Today Challenge: call a friend you haven't spoken to in a while. Why voice beats text, how to get past the awkwardness and what to say.
- Day 9Day 9: It's Picture Day (Photograph What Matters)Day 9 of the Just for Today Challenge: take photos with intention, of people, places and small everyday things you love, and do something with them.
- Day 10Day 10: Eat a Healthy BreakfastDay 10 of the Just for Today Challenge: eat a balanced breakfast with protein, fibre and some fruit or vegetables. Easy ideas, honest evidence and quick prep tips.
- Day 11Day 11: Get Outside TodayDay 11 of the Just for Today Challenge: spend real time outdoors, ideally somewhere green. What research says about nature and wellbeing, plus easy ways to fit it in.
- Day 12Day 12: Save Your Money (A No-Spend Day and a Savings Habit)Day 12 of the Just for Today Challenge: try a no-spend day, find three small leaks in your spending and set up one automatic transfer to savings.
- Day 13Day 13: Take a Break from the NewsDay 13 of the Just for Today Challenge: step away from news and doomscrolling for one day, notice how you feel and design a calmer way to stay informed.
- Day 14Day 14: Take Action on Your GoalsDay 14 of the Just for Today Challenge: pick one goal, define the very next physical action and do it today. How to beat planning paralysis and build momentum.
- Day 15Day 15: Ask for What You WantDay 15 of the Just for Today Challenge: make one clear, direct request today. Why people say yes more often than we expect, and how to ask well.
- Day 16Day 16: "You're So Beautiful" and Other Compliments Worth GivingDay 16 of the Just for Today Challenge: give at least five sincere, specific compliments. Why we hold back, why compliments land better than we expect and how to give them.
- Day 17Day 17: Get Rid of Some StuffDay 17 of the Just for Today Challenge: clear out one area of your home in an hour. A simple keep, donate, sell, recycle method, and how to stop clutter coming back.
- Day 18Day 18: Why You Need to Update Your Resume (Even if You're Happy)Day 18 of the Just for Today Challenge: update your CV or resume while you're calm. Why it matters even in a job you like, and a 60-minute method to do it.
- Day 19Day 19: Why You Need to Take Care of Your HealthDay 19 of the Just for Today Challenge: one practical health action today, from booking an overdue check-up to a brisk walk, based on mainstream public-health guidance.
- Day 20Day 20: Start a Gratitude JournalDay 20 of the Just for Today Challenge: write down three good things from today and why they happened. What the research says and how to keep it fresh.
- Day 21Day 21: Be Charitable to Others TodayDay 21 of the Just for Today Challenge: give something today, whether money, time, skills or patience. What research says about giving and how to give well.
- Day 22Day 22: Get More Quality SleepDay 22 of the Just for Today Challenge: give yourself the conditions for a good night's sleep. How much adults need, and practical sleep habits that help.
- Day 23Day 23: Be Creative TodayDay 23 of the Just for Today Challenge: make something today, however small or imperfect. Why everyday creativity matters and twenty easy ways to start.
- Day 24Day 24: Plan Your Meals for the WeekDay 24 of the Just for Today Challenge: plan a week of meals in 30 minutes, write one shopping list and prep ahead. Save money, waste less food and eat better.
- Day 25Day 25: Turn Off the NegativityDay 25 of the Just for Today Challenge: notice and dial down negativity for a day, in your self-talk, your conversations and your media, without pretending to be cheerful.
- Day 26Day 26: Examine Your Peer GroupDay 26 of the Just for Today Challenge: take an honest look at the people you spend most time with, how they affect you and how to invest in the relationships that help.
- Day 27Day 27: Find the Laughter AgainDay 27 of the Just for Today Challenge: make room for laughter today. Why laughing with others matters, and simple ways to bring more play and humour into an adult life.
- Day 28Day 28: Just Say NoDay 28 of the Just for Today Challenge: say no to one thing today that doesn't deserve your time. Why saying no is hard, and scripts for declining kindly and clearly.
- Day 29Day 29: Just Say YesDay 29 of the Just for Today Challenge: say yes to one opportunity, invitation or new experience you'd normally turn down. How to choose a good yes and stretch your comfort zone.
- Day 30Day 30: Be Present TodayDay 30 of the Just for Today Challenge: practise paying full attention to what you're doing. Why minds wander, and simple ways to be more present through an ordinary day.
- Day 31Day 31: Suspend Reality for TodayDay 31 of the Just for Today Challenge: spend one day acting as if your limits were looser, to discover what you'd do if fear, habit and 'shoulds' weren't in charge.