Published On: July 21, 2022702 words3.7 min read

30 Days to a Healthier YOU – with thanks to Lori Deschene, Tiny Buddha founder.

This blog is borrowed from someone I hugely admire. Thanks to Tiny Buddha for such amazing inspiration.

I would like to know if you can tick off some of these in August – try your best to get 30 out of 30. If not, try your best to be at least a bit more sober every day.

5-4-3-2-1 and GO!

The first 10 days

Day 1: Drink an extra glass of water.

Day 2: Jot down five things you’re grateful for after waking up to start the morning on a positive note.

Day 3: Replace an unhealthy snack with fruit or vegetables.

Day 4: Spend five minutes meditating or taking deep breaths to calm your mind.

Day 5: Go the whole day without drinking anything with added sugar or sweetener in it.

Day 6: Listen to a guided meditation before bed to help you get better sleep. You’ll find tons of free options on YouTube!

Day 7: Break a sweat, whether you do cardio, dance, or simply jog in place.

Day 8: Spend five to ten minutes enjoying nature to create inner calm. Walk outside, make a snowman, watch the sunrise or sunset, stargaze, stare up at the clouds—the possibilities are endless!

Day 9: Every time you use the bathroom today, do five squats before you leave the room.

Day 10: Start the day with a positive intention and check in with yourself throughout the day to assess how you’re honoring it.



The second 10 days

Day 11: Get up and walk for two minutes (or more!) for every hour you spend sitting.

Day 12: Write down all your worries before bed and one possible solution for each to help you let them go so you can get a good night’s sleep.

Day 13: Ask yourself before snacking, “Am I hungry for food or feeling something that I need to address instead of eating?” Then do something constructive to address the real issue.

Day 14: Write a forgiveness letter to someone who hurt you (that you don’t have to send), trying to empathize with why they did what they did.

Day 15: Make every meal mindful—no TV, no phone, no other distractions. Solely focus on the textures and tastes and savor the experience.

Day 16: Spend at least fifteen minutes doing something that will make you laugh or smile—watch comedy clips, play with your dog, call your funniest friend.

Day 17: Skip caffeine today, or drink one fewer caffeinated beverage than usual.

Day 18: Write empowering messages on five sticky notes and leave them around your house.

Day 19: Chew your food ten times before swallowing to improve your digestion.

Day 20: Spend an hour before bed disconnected from technology to help you wind down and get a good night’s sleep.


The third 10 days 

Day 21: Measure all your meals to ensure your portion sizes are healthy.

Day 22: Make your shower meditative. Tune into the sensations of the water and soap of your body and visualize your worries going down the drain.

Day 23: Do a brain exercise to keep your mind sharp (search for “free brain game” and you’ll find a ton!)

Day 24: Commit one random act of kindness (or more!) to boost your mood and someone else’s.

Day 25: Take a short walk on your lunch break, inside or out.

Day 26: Practice being a non-judgmental observer of your thoughts so you can let them go instead of getting caught up in the mental drama.

Day 27: Replace unhealthy fats with healthy fats (for example, put avocado on your sandwich instead of mayonnaise).

Day 28: Do five minutes (or more!) of yoga on your own or using a YouTube video for guidance. (Search for “five-minute yoga videos” and you’ll find a ton!)

Day 29: Go to sleep a half-hour earlier than usual so you’re more rested tomorrow.

Day 30: Write down five things you did well at night to celebrate your small wins and boost your self-esteem.




Congrats! You made it through the month and are now well on your way to a healthier, happier you. I hope you enjoyed the challenges.

From Tribe Sober – sign up for the Sober Sprint here – click on the image.


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