![]() ![]() Jumping jacks, standing lunges, kneeling push-ups and plank. She’s going to do today’s workout with you. Now write your letter, tell your friends and get ready to take the Well Challenge! Helpful Tips The study “provides empirical evidence for the effectiveness of three coaching tools: accountability, commitment and writing down one’s goals,” said Gail Matthews, a professor in Dominican’s Department of Psychology in the School of Arts, Humanities and Social Sciences and the study’s author. But in the group that had written down their goals, created an action plan and sent weekly updates to a friend, 76 percent were at least half-way to completing their goals. At the end of the study, just 40 percent of the participants who had simply thought about their goals were at least half way toward achieving them. A study of 149 people at Dominican University in California studied how writing down goals, sharing goals with friends and creating a specific action plan could make a difference in achieving your goals. We have even more success when we share our goals with friends and create an action plan for achieving them. Studies show that writing down our intentions and goals helps us achieve them. (You will need this letter later, so put some thought into it and don’t lose it!) if you like, you can share your goals on social media using the hashtag #NYTWellChallenge. Now put your letter in a safe place or store it in an electronic file where you will remember to find it. For more guidance on how to write your letter, go to the Helpful Tips section below. Think about the four challenge areas - Move, Refresh, Connect and Nourish - as you describe how you want to feel in 30 days. Remind yourself to keep an open mind about everything you will be asked to do. Why did you sign up? Make a commitment to yourself, in writing, to complete each task. Your first Well challenge is to write or type a letter to yourself about what a successful Well Challenge means to you. And because the health of your relationships affects the health of your body, we’ve included connect challenges to help you get closer to those you love. You’ll find delicious nourish challenges to nourish your body with more food, not less. We’ve included refresh challenges to give your mind the rest it needs. We’ve created new six-minute move workout videos to show you that you really do have time to exercise. Each task is based on science, and over time, each new habit can add up to meaningful changes in your life.Įach challenge takes just minutes to complete. These four words - move, nourish, refresh, connect - are the guiding principles behind the 30-Day Well Challenge, a first-of-its-kind program from The New York Times to help you build healthy habits for your body, mind and spirit, one daily challenge at a time. And if you regularly connect with loved ones and friends, old and new, you will be both happier and healthier. If you allow your mind to take a break and refresh from time to time, you will feel better. If you nourish your body with real food (the kind that doesn’t come in packages loaded with sugar or via a drive-through window) you will be healthier than if you eat junk food. If you move your body a little each day, you will be far better off than if you are sedentary. What I’ve learned from all of them can be summed up in four simple words. 2019, and has been republished into this new format to allow you to move through each task at your own pace.ĭuring nearly 20 years writing about health, I’ve had the opportunity to speak with hundreds of top medical experts about how to live well. 28, 2022 Updated March 23, 2023Įditors note: This content was first published in Jan. ![]()
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