Free 31-day series
The Just for Today Challenge: 31 days to a better you
One small experiment a day for a month. No equipment, no cost and no pressure to be perfect.
The idea is simple: instead of promising to change everything, you commit to one small thing just for today. Tomorrow you try a different one. Some days will feel pointless and some will surprise you. By the end of the month you'll have a short list of changes that actually suited you, which is worth more than a long list of resolutions.
Read how the challenge works for the thinking behind it, then start with day 1. When you finish, look back on your 31 days and decide what to keep.
The 31 days
- 1Write 101 things to do
- 2Schedule dates for the year
- 3Wake up earlier
- 4List your 25 proudest moments
- 510 reasons why I love you
- 6No TV for today
- 7Say thank you
- 8Phone a friend
- 9It's picture day
- 10Eat a healthy breakfast
- 11Get outside today
- 12Save your money
- 13Take a break from the news
- 14Take action on your goals
- 15Ask for what you want
- 16Give sincere compliments
- 17Get rid of some stuff
- 18Update your resume
- 19Take care of your health
- 20Start a gratitude journal
- 21Be charitable to others
- 22Get more quality sleep
- 23Be creative today
- 24Plan your meals
- 25Turn off the negativity
- 26Examine your peer group
- 27Find the laughter again
- 28Just say no
- 29Just say yes
- 30Be present today
- 31Suspend reality for today
Questions people ask
Do I have to start on the 1st of the month?
No. Start any day. The days are numbered, not dated.
What if a day doesn't fit my life?
Swap it for another day, or adapt it. 'No TV for today' can become 'no phone after 9 pm'. The goal is the experiment, not the exact rule.
Is this backed by research?
The individual days draw on well-established ideas, such as gratitude writing, sleep, time outdoors and social connection, and each day's page names its sources where it uses them. The challenge as a whole is a practical framework, not a clinical programme.