21-Day Challenge Ideas

Active Lifestyle

– Take a PE class
– Try something active outside- a walk/run, ice skating on Occom, cross-country skiing
– Go to the gym a set number of times (4? 5? 6?) each week
– Stand instead of sitting when doing work
– Make at least one decision each day to be physically active, such as taking the stairs
– Stretch when you wake up each morning



– Compliment a stranger
– Try a different random act of kindness each day
– Ask “how are you?” to 3 people each day, and listen to the response
– Get to know others in the Dartmouth community- DDS workers, professors, your dorm custodian
– Make an effort to meet someone new each day


Healthy Eating

– Add at least one vegetable or fruit to every meal
– Pay attention to your body- eat when you’re hungry, and stop when you’re full
– Hydrate! Drink at least 8 glasses of water each day
– Limit your caffeine, especially later in the day
– Replace one of your regular sugary treats with something healthier- tea instead of soda, fruit instead of a cookie
– Limit the number of alcoholic beverages you consume- either count your drinks or set a drink limit


Learning & Productivity

– Review notes after every class
– Read the news from at least 3 different sources
– Pay full attention in class
– Make a “to do” list every day
– Keep your desk & room organized so you won’t be distracted



– Connect: Call, text, or email someone you’ve been meaning to catch up with
– Get a meal or coffee with a different person each day
– Try networking with as many Dartmouth alums as you can
– Call family members and relatives
– Do something kind for a friend each day- leave a note of encouragement for your roommate, bring a treat to your friend in the library, write a letter to an old friend


Relaxation, Reflection, Mindfulness

– Get a full night’s sleep (at least 7-8 hours!)
– Meditate
– Spend 1 hour per day completely alone
– Do an activity each day that you enjoy- read for pleasure, knit, play an instrument
– Write in a journal
– Write down 3 things you are grateful for



– Be aware of the waste you create- BYO mug, utensils, grocery bag, etc.
– Make the effort to put waste in the correct bin
– Unplug devices when not in use
– Drink tap water, not bottled water
– Reduce your water usage- take shorter showers, turn off the faucet when not in use



– Make an effort to eat every meal without looking at your phone
– Set a specific daily time limit for social media, or try giving it up entirely
– Look up- put your phone away when you’re walking to/from places
– Avoid phone & laptop screens for 30 minutes before bed
– When you do a fun activity, just enjoy the moment and resist the urge to take & post a picture