If you’ve been trying to change your habits or build new ones, but you do not know where to start or how to do it, then you can take this article as a guide or the beginning to a productive and healthy lifestyle.
This challenge is called the 6 months TikTok challenge too because it got a lot of traction on the very popular dancing platform.
“Work on yourself for 6 months, shut out the world, shut out all the distractions, give up everything that keeps you from your dream. I dare you.“
What is the 6-month challenge?
The 6 months challenge is a program that you can follow or even create for yourself that should change your life drastically. Its point is to help you develop healthy habits and stop you from procrastinating. The main idea of the challenge is to work on yourself for the next 6 months.
What can you accomplish in 6 months? Check out these challenge ideas:
- Learn to play a musical instrument;
- Improve your social life;
- Learn a new language;
- Travel around the world;
- Achieve your ideal weight;
- Become a mentor, coach;
- Pursue your passion;
- Start a business;
- Anything you put your mind to.
You can recover 10 years’ worth of goals.
So how should you do it?
Well, you can follow my list, if it suits you, or you can replace everything with what you want to do. But I think these habits are a good beginning.
This is where I would begin because these can really change your mindset.
Wake up early
Waking up early can help you build better habits and improve your life overall. If you wake up early, then you will have more time to be productive and work on the aspects of your life that you want to change.
You can start your day by hitting your snooze button, or you can start your day with good morning habits, and this is one of those habits.
It doesn’t have to be extreme. You don’t have to wake up at 5 am, but I think 7 a.m. – 8 a.m. is a good target.
How to wake up early in the morning?
For this to be easier, then I’d recommend thinking about your next day and what you want to achieve. Follow these steps:
A to-do list
This way, you will know what you want to accomplish the next day, so you won’t have to think about it in the morning.
A to-do list can help you get out of bed because you won’t have to think in the morning about what you want to get done that day.
For this to work, place your clock far away from you, in another room, or on your desk so that way you will have to get out of bed to shut it down.
If your alarm is next to you, then it’s easy to press snooze and go back to sleep.
Make it a challenge.
Go to sleep earlier
Maintain a healthy and consistent sleeping schedule, and this will help you improve your sleep quality.
- Get up at the same time every day.
- Get at least 7-8 hours of sleep.
- If you can’t fall asleep after 20 minutes, get up and do something else like reading and stretching.
Drinking water is one of the healthiest habits you can have.
Why should you drink water?
Some benefits of drinking water are:
- It supports your immune system;
- Hydrates and supports brain health;
- Reduces muscle fatigue;
- Increases metabolism and it will help you lose weight;
- Cushions joints and spine.
How much water do you need to drink daily?
The recommended amount of water that you should be drinking, according to the Institute of Medicine, is:
|11.5 cups (2.7 liters), (91 ounces) a day for women||15.5 cups (3.7 liters), (125 ounces) a day for men|
The moral of the story is? Drink more water.
But don’t drink it in excess as too much water can lead to water intoxication.
Take a cold shower
Taking cold showers is one of the most challenging habits to create, at least for me.
It pains me every time I have to get in the shower, but why should you do it too?
It may help you build discipline, which can translate into other aspects of your life.
Benefits of taking cold showers:
- Increased energy;
- Increased focus;
- Immediate feelings of euphoria.
Cold increases the levels of norepinephrine, which works as an anti-inflammatory. Norepinephrine also gives the feeling of euphoria because it acts on the pain receptors, which has a positive effect on mood and energy.
How long does a cold shower have to be?
To build a habit, start slow. Take a warm shower, and the last 30 seconds make it cold and build up to 5 to 10 minutes.
Meditate 10 minutes daily
Meditation can benefit your brain health, your overall well-being and help you be happy from the inside.
One of the most notable benefits of meditation is that it restructures the physical brain. As you age, our brains lose volume, cells are dying, and the brain shrinks in a lot of key areas associated with memory, language, and coordination. This is why someone who is 95 isn’t as sharp as in their prime; this is a deterioration of the brain.
But research has shown that meditation can halt that deterioration. Studies have shown that meditators in their 50s have the brain health and structure of people in their 20s.
Sitting peacefully, observing your breath and thoughts changes patterns of the brain and activates the regrowth of neurons in these key areas.
Benefits of meditation:
- Your memory and reaction time can improve;
- It can enhance your happiness;
- Higher levels of serotonin and GABA;
- Lowers stress levels;
- Increased awareness.
The simple practice of meditation can and will change your life.
Read 15 minutes daily
Like any muscle in the body, the brain requires exercise to keep it strong and healthy. A well-written book can transport you to other realms, ideas, and experiences that can reduce your body’s stress. The more you read, the more knowledge you have, and this way, you will know how to behave in certain situations.
Reading can also help your analytical skills. How many times did you predict the following action of a specific character or event? That’s right.
Reading has a significant number of benefits:
- Mental stimulation;
- Stress reduction;
- Memory improvement;
- Stronger analytical thinking skills;
- Improved focus and concentration;
- Better vocabulary.
Workout 1 hour daily
If you want to feel better, have more energy, and add more healthy years to your life, then physical exercise is for you.
Benefits of working out daily:
- Boosts memory;
- Improved concentration;
- Improved mental health;
- Slowing cognitive decline;
- Physical fitness and weight loss;
- Improved heart and lung health;
- Increases lean mass and strength;
- Prevention and management of diabetes.
Work on your dream for more than 1 hour every day
You have to understand that you’ve got to push yourself if you want your dreams to come true.
You will never feel like doing the things you need to do to have what you want.
You’re always going to need to push yourself, to parent yourself.
The thing is, no one is coming to push you, to tell you to stop playing games, to stop drinking/smoking, to turn your tv off, to tell you to go out and exercise, to apply for that job you want.
To become that which you want, you will have to get out of your own way.
Social media detox
Social media has become the new great addiction of our age.
Notifications, likes, messages, new followers release dopamine in our brains which makes us addicted to that feeling.
Social media detox benefits:
- Self-esteem will improve;
Social media creates fake standards and lives. Everybody has a perfect life, the perfect relationship, travels worldwide, and has the best career.
You don’t see the fights with their partners, their debts.
- More free time;
People spend an extraordinary period of time on social media. They sometimes lose themselves in scrolling away their hours.
Instead of spending 2+ hours on Instagram/Facebook, think about how many things you can do for yourself with this time.
- Anxiety will decrease;
By getting rid of the addiction of knowing everything that happens, your anxiety levels will decrease.
- More privacy;
- Less comparison;
- Increased focus and productivity;
- Appreciating the present moment;
- Won’t spy on your past relationships.
What to do during social media detox?
- Work on yourself;
- Start exercising;
- Eat healthier;
- Read more;
How to stop using social media without deleting it?
- Set a time limit of how much time per day you can use it;
- Use an app to block your social media platforms;
- Limit the usage of data on specific social media apps.
Can you turn your life around in 6 months?
Yes, but it requires discipline and commitment to a plan followed through with actions. Be disciplined every day, and little by little, your life will transform into your dream life.
You can change your entire life in the next 6 months.
Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek.