Why These Four Habits?

• Walking — The most underrated health habit. 20 minutes of walking improves mood, aids digestion, reduces stress, and burns fat. Anyone can do it, anywhere, with no equipment.
• Exercise — 30 minutes of intentional movement builds strength, boosts metabolism, and floods your brain with endorphins. Strength training, running, Pilates, sport — pick what you enjoy and show up daily.
• Whole foods — Processed food is engineered to make you overeat. Whole foods — meat, fish, vegetables, fruits, nuts, eggs — nourish your body and regulate your appetite naturally. No counting, no tracking. Just eat real food.
• No alcohol — Alcohol destroys sleep quality, spikes inflammation, adds empty calories, and tanks your energy. Two weeks without it resets your system and shows you how good you can actually feel.

What You'll Achieve:

How to Get the Most From This Challenge:

• Register on January 2nd. Register early to secure your place.
• Do your walk and workout in the morning. Get them done before the day derails you. Afternoons and evenings get unpredictable.
• Meal prep on day 1. Stock your fridge with whole foods. If the healthy option is easiest, you'll choose it.
• Remove temptation. Get the alcohol and junk food out of your house. Don't rely on willpower when environment design works better.
• Stack the habits. Wake up → walk → workout → whole food breakfast. Build a morning routine that knocks out most of the challenge before 9AM.
• Tell someone. Share that you're doing the January Challenge. Accountability makes quitting harder or even better invite a friend to join you!
• Track it visibly. Check off each day on Routine Impact. Watching your streak grow is motivating.