Friday Fix: Episode 210

Sometimes we set out to work on big goals—like we want to pay off our debt or learn a new language.

Every Friday on The Verywell Mind Podcast, Editor-in-Chief Amy Morin, LCSW, shares the “Friday Fix”—a short episode featuring a quick, actionable tip or exercise to help you manage a specific mental health issue or concern.

But, without a clear timeline or short-term objectives, those goals often fall down on our list of priorities, and we never find time to work on them.

That’s why New Year’s resolutions rarely work. We overestimate how much time we’ll have to work on our goals and underestimate how much work it’s actually going to take. 

It’s easy to push off a goal until later when you think you have a whole year to work on it. And it’s tempting to convince yourself that you can take the day off when you think one day doesn’t really matter. 

Soon, you might realize how much every day counts as you have limited time to reach your goal. That’s why I have found 30-day challenges helpful in my life.

That’s why I’m a fan of 30-day challenges. If you set an aggressive but realistic goal that you want to achieve and a tight deadline, there’s no time to procrastinate.

Sometimes, they motivate me to create change. At other times, they provide me with information. I treat them as a behavioral experiment that I test for 30 days. When they’re over, I can decide if I want to continue with the changes I made.

On this episode of The Verywell Mind Podcast, I share how to create your own 30-day challenge. I also explain why they work so well and provide examples of challenges that might inspire you to create your own.

Many of my therapy clients have enjoyed 30-day challenges as well. Whether they want to change their eating habits or work on clearing clutter, most of them have said they accomplished more than they imagined possible in just one month.

More About the Podcast

The Verywell Mind Podcast is available across all streaming platforms. If you like the show, please leave us a review on Apple Podcasts.

Reviews and ratings are a great way to encourage other people to listen and help them prioritize their mental health too.

If You Liked This Episode You Might Also Like These Episodes:

Editor’s Note: Please be mindful that this transcript does not go through our standard editorial process and may contain inaccuracies and grammatical errors. Thank you.

For media or public speaking inquiries, contact Amy here.

Download the Transcript

Links and Resources

  • Follow Amy Morin on Instagram

  • Check out Amy’s books on mental strength

  • The Science Behind Doing Hard Things With Human Performance Expert Steve Magness

  • Friday Fix: The Difference Between Being Strong and Acting Tough

  • Friday Fix: 5 Changes to Your Environment That Will Help You Build Mental Strength