A Self-Improvement Month Challenge

September is Self-Improvement Month—a month that “encourages everyone to explore the ways in which we can improve.” The site explains that this could include “tasks left undone, dreams, a career goal, family life, or any number of facets of our life.”

Since we at Performance Inspired are all about helping you be the best you possible, we want to help you find fun and innovative ways to work on your physical health this month, especially since summer has officially ended and we now approach the cooler months—months that typically involve a lot of sweets. From Halloween in October to Thanksgiving in November to Christmas in December, there’s potential for overeating and for forgetting to take care of ourselves.

So we have a challenge for you. Focus on making two life changes this month—one that will improve your eating habits and one that will improve your exercise habits.

Determine Where You Can Improve On Habits 

To help you get started, we encourage you to partake in some self-reflection and set some goals. Ask yourself the following questions:

• Do I exercise every day?
• Am I carrying unwanted weight?
• Do I eat fruits and vegetables each day?
• Do I eat lean meats and whole-grain breads and pastas?
• Do I overeat?
• How is my portion control?
• How often do I eat processed foods or foods high in sugar (like candies, cookies, and pastries)?
• Do I spend too much time watching TV or scrolling on my phone?
• How can I exercise more?
• How often do I eat out at restaurants?

Answer these honestly, but don’t berate yourself for your responses. The point here is not to make yourself feel angry or upset about what you haven’t done but to encourage yourself to focus on what you can and will do.

Decide what you want to focus on and then get started. Research has found that “consistent daily repetition was the biggest factor influencing whether a behavior would become part of an automatic daily routine,” which means that making a decision to change requires daily action and some self-discipline, but it will be worth it. This September is your beginning—the start of a new you.

Just as with anything, change doesn’t happen overnight and nor do results, so be patient, and just keep making small changes. They add up to big results!

We know that everyone is coming from a different place, and that’s okay. Below are some ideas to get you started, no matter where you are. We offer 30 suggestions, so you can choose a different one each day, if you want. Many will benefit some aspect of your physical health, but some will benefit your mental health, as we know that when we nurture our mental health, our physical health also improves.

Once you make a commitment to doing at least two things a day and actually do them, you will find that your overall health is improving.

Self-Improvement Challenge Ideas

• Replace one snack with a fruit or vegetable.
• Put down the phone and go for a walk.
• Instead of eating lunch at a restaurant, make lunch and take it to work.
• When you do eat at a restaurant, choose the healthy side dish instead of fries.
• Add in 25-50 squats to your day. And then work your way up to more!
• Replace regular pastas and white bread with those made from whole grains.
• Take a class at the gym to learn new skills.
• Join a gym!
• Start a walking group with your friends.
• Dance to your favorite songs.
• Join a team or play a new sport. Local rec centers and YMCAs often host adult sport teams.
• Cut out fast food.
• Add some planks or pushups to your daily routine.
• Get up 30 minutes earlier and go for a walk.
• Take up yoga.
• Do some yard work.
• Swim several laps in an indoor pool.
• Buy a jump rope or some free weights and add them to your daily routine.
• Play miniature golf with friends.
• Take your dog for an extra-long walk.
• Focus on good sleep habits by getting seven to nine hours a night.
• Reduce your alcohol intake.
• Make that doctor appointment you have been putting off. Have bloodwork done and make sure you aren’t low in important vitamins and nutrients.
• Replace soda or juice with kombucha.
• Read a book.
• Eat more salads.
• Fast from scrolling on your phone. Put it down and listen to music or learn a new hobby.
• Take the stairs instead of the elevator—both up and down!
• Replace that midday junky snack with a PI protein bar or protein cookie.
• Drink more water.

Remember that leading a healthy lifestyle benefits you not only physically but mentally as well. Dedicate this month to improving your habits and improving yourself. If you faithfully do two or more of the aforementioned suggestions each day, you will be well on your way to a new and healthier you.