Are you tired of feeling stuck in the same old routine, where each day blends into the next? Perhaps you've got some bad habits you've been wanting to kick for a while, but you just can't seem to get rid of them. Do you ever wish you could hit the reset button and make lasting changes in your life? You're not alone. Many of us have felt the pull towards something greater, but we've lacked the roadmap to get there.
The good news? You can transform your life, one day at a time, with the Daily Betterment Challenge.
Maybe you've heard of challenges like the 75 Hard Challenge, where you're expected to make radical overnight changes that are challenging to sustain. The Daily Betterment Challenge is about making small, sustainable changes that lead to significant improvements over the span of 60 days. Every week, we will introduce a new habit to follow that you will add to your toolbox. Each habit will boost your well-being, productivity, and happiness. Imagine waking up each day knowing you're moving towards the best version of yourself, feeling more energized, focused, and connected with your life.
Note: This is not a fitness challenge. It is a transformative habit-building program.
Absolutely 0 payment necessary
Why Choose the Daily Betterment Challenge?
Because you deserve it. You deserve to invest in yourself, to take the steps necessary for a life that feels fulfilling and vibrant. This challenge is an invitation to do just that, with guidance and support every step of the way.
Life is all about growth, but let's be honest: we often get caught up in the whirlwind of daily routines and forget to invest in ourselves. We tell ourselves we'll start tomorrow, but tomorrow never seems to come. The truth is, meaningful change doesn't happen overnight. It's the small, consistent actions that add up over time, and that's precisely what this challenge is about.
Whether you want to boost your energy, improve your relationships, or find more balance in your life, this challenge will equip you with the tools to do so. By focusing on incremental betterment, you'll experience real progress without feeling overwhelmed. This is your opportunity to transform your life, one day at a time.
Habits You Will Develop During the Daily Betterment Challenge
Daily journaling and self reflection
Daily physical activity
Consistent sleep schedule
Improved hydration
Eliminating alcohol, fast food, and soda
Reduced screen time
Eliminating news consumption
Time management and time blocking
It's pretty crazy to think you can develop all of these great habits in just 60 days!
Daily Betterment Challenge Rules
Before introducing new healthy habits each week, it is important we lay out some rules. After all, this wouldn't be a good challenge if you could just pick and choose what happens!
You must complete the required habits every day once they are introduced.
If you miss a habit on a day, you must start the week over
The habits are cumulative, so you must maintain the habits from previous weeks as well
Additionally, prior to starting the challenge, you need to make one goal that you are aiming to accomplish by the end of the 60 days. Be super specific as to what you want that goal to be. Goals like, "I want to get fit" or "I want to be more focused" are way too broad and hold no weight. Your goal should be designed to give you focus and direction throughout these 60 days.
Lastly, consider getting the official Daily Betterment Journal. While this is not mandatory to the challenge, it will help give your days more structure, and will help you complete the initial habits that are required starting in week 1.
The Weekly Challenge Structure: Building Habits Week by Week
Week 1: Foundation - Daily Betterment Journaling
Start with the basics. For the first week, your focus will be on establishing a habit of reflection and mindfulness through daily journaling. This will be the cornerstone of your betterment journey, as it encourages you to set intentions and reflect on your progress. We will be using the official Daily Betterment protocol.
Here is what it looks like in the journal:
Task: Spend 10 minutes each day writing in the Daily Betterment Journal.
Morning: Write down your intentions for the day and a gratitude list.
List 3 main priorities for the day
Write out your to-do list
Write down some things you are thankful for
Evening: Reflect on your achievements and lessons learned.
Did you get better today?
Reflect on things you did well, and on things that could use some improvement
Goal: Cultivate a habit of daily reflection to increase self-awareness and mindfulness.
Why It Matters: Journaling allows you to set the tone for the day, prioritize what matters most, and reflect on what you’ve learned. It’s your space to be honest with yourself and acknowledge both your achievements and areas for improvement. This practice builds a strong foundation for all the changes you’re about to make.
Week 2: Movement - Introduce Daily Exercise
Get moving. Week 2 focuses on incorporating 45 minutes of daily physical activity into your routine. Exercise isn’t just about physical health; it's a powerful tool for mental clarity and emotional stability. If you're not sure where to get started, find a workout program or work with a coach for a tailored fitness experience.
Task: Engage in 45 minutes of physical activity daily.
Examples: Walking, yoga, strength training, dancing, or any exercise you enjoy.
Goal: Increase physical and mental well-being through consistent movement.
Why It Matters: Regular exercise releases endorphins, reduces stress, and boosts your mood. It’s a game-changer for your overall well-being, giving you the energy and motivation to tackle your daily tasks with enthusiasm.
Week 3: Sleep - Establish a Consistent Sleep Routine
Sleep is a non-negotiable for health and wellbeing. This week, we emphasize the importance of a consistent sleep routine. Quality sleep is foundational for your health, productivity, and happiness.
Task: Create and maintain a regular sleep schedule.
Aim: Get 7-8 hours of restful sleep each night while falling asleep and waking up around the same time.
Routine: Set a consistent bedtime and wake-up time. Every time you fall asleep, it should be within 1 hour of the previous night's bed time. Example: You usually fall asleep at 10pm. In the challenge, the window for you to go to sleep is between 9-11pm every night. The same rule applies for the wake up time as well.
Goal: Improve your sleep quality and energy levels, setting you up for success.
Why It Matters: Sleep is when your body heals and your mind resets. Without proper rest, everything else falls apart. By prioritizing sleep, you’re investing in your physical health, mental clarity, and emotional resilience. A regular sleep schedule is absolutely essential for your wellness.
Week 4: Hydration - Prioritize Water Intake
Water is life. In Week 4, we focus on hydration, a fundamental yet often overlooked aspect of health. Proper hydration is crucial for maintaining energy levels, digestion, and overall well-being.
Task: Drink at least 64 ounces (or 2 liters) of water daily.
Tips: Carry a reusable water bottle to track your intake.
Goal: Support your physical health by maintaining optimal hydration.
Why It Matters: Water fuels every cell in your body, helping you think clearer and feel more energetic. By staying hydrated, you're giving your body the fuel it needs to perform at its best, every single day.
Week 5: Nutrition - Focus on Balanced Eating
You are what you eat. This week, we dive into nutrition by following a couple of rules for eating a drinking for the rest of the challenge.
Task: Follow the following rules.
Rules: No alcohol, no fast food, no soda, include more fruits, vegetables, lean proteins, and whole grains.
Goal: Develop mindful eating habits that support your health and fitness goals.
Why It Matters: What you eat directly impacts your energy, mood, and overall health. By making smarter food choices, you’re fueling your body with the nutrients it needs to thrive and support your betterment journey.
Week 6: Digital Detox - Reduce Screen Time
Unplug to recharge. In Week 6, we focus on reducing screen time and implementing a daily digital detox. This step is essential for mental clarity and reconnecting with the world around you.
Task: Implement a daily digital detox period.
Duration: 30 minutes to 1 hour of screen-free time.
Activities: Engage in offline activities like reading, walking, or hobbies.
Goal: Reduce screen fatigue and improve focus and presence in daily life.
Why It Matters: Constant screen exposure can lead to stress, distraction, and burnout. By unplugging, you’re allowing your mind to rest, fostering creativity, and being more present in the moment.
Week 7: Stress Detox - No News
News media is toxically negative. Week 7 is all about eliminating your exposure to this negativity for the remainder of the challenge. No, you will not be uninformed. If something truly important happens in the world, people will talk about it.
Task: Eliminate all news consumption for the remainder of the challenge.
Tips: Do not turn the news on your TV, unfollow or temporarily block news media outlets on social media, delete news apps. Checking the weather is fine.
Goal: Eliminate a large source of stress and negativity from your life.
Why It Matters: It's so easy to feel overwhelmed or down after checking the news. The Daily Betterment Challenge is all about being and feeling your best, and this negativity will only bring you down.
Week 8: Productivity - Optimize Your Day
Master your time. This week, focus on enhancing productivity through effective planning and time management. Learn to make the most out of your day by prioritizing what truly matters.
Task: Practice daily planning and time management.
Steps: Start each day by time-blocking your schedule.
Goal: Increase productivity by organizing tasks and managing time effectively.
Why It Matters: Time is your most valuable resource. By mastering productivity, you’re able to accomplish more in less time, freeing up space for what truly matters in life. This habit leads to greater efficiency and satisfaction.
Absolutely 0 payment necessary
What to do After the Daily Betterment Challenge
If you made it through all 60 days, congratulations! I would love to hear all about your experience. Obviously to 60 day challenge is over, but I encourage you to maintain the healthy habits you have developed. The journey doesn't end after 60 days. Self improvement is a lifelong endeavor that helps us realize our ever-evolving potential.
I would encourage you to share this challenge with your friends. Challenge them to join you along the way. Show off your progress too! You can tag me in your posts (@jacksonryanfitness on most social media platforms), or use #DailyBettermentChallenge and I will see your posts!
Join the Movement
It’s time for change. The 60-Day Daily Betterment Challenge is more than a series of tasks; it’s a commitment to yourself. It’s about taking control, making intentional choices, and becoming the best version of yourself.
You’ve thought about it long enough. Now is the time to act. Start this transformative journey and see what a difference 60 days can make.
Change doesn’t have to be daunting. By breaking it down into small, manageable steps, the Daily Betterment Challenge makes personal growth attainable and exciting. Each habit builds on the last, creating a solid foundation for lasting change.
Are you ready to take the leap? Start today, embrace the journey, and watch as you transform into the person you’ve always wanted to be. Let’s make every day better, together.
Comments