45Shift Challenge
45 DAYS to make a 45-degree SHIFT
a lifestyle, mindset & health reset
Sometimes we fall off the path, and that’s okay! But if you’ve been wanting a hard reset, something to challenge your self-growth, this is it. If you’re ready to give yourself a challenge for the next 45 days, here are the rules.
Daily Rules:
1. Wake up before 7am
Every day. 45 days. 7am is the latest you can wake up. That being said you also need a good rest and a minimum of 6h sleep, so toss those late nights away! If you can, go to sleep by 11pm at the latest, find a good sleep pattern and flow that works for you to wake up at 7am.
2. 1-hour morning routine: no distractions
If you don’t already have a solid morning routine, this is your time to get into one. The most successful people all have one thing in common: a solid morning routine. And an early and long one at that. No distractions means no phone. Don’t even bother touching it or unplugging it until that first hour of your day is done.
Your morning can include things like making your bed, a skincare routine, shower, a workout or walk, breakfast, water and/or other drinks such as coffee, etc.
3. 1 hour of movement
Whatever your movement looks like, get in 1 hour daily! Whether that is a combination of a 30 minute walk and 30 minutes of yoga or a full 1 hour lift session. No matter what it may be, get in a minimum of one hour of movement daily,
4. Follow a healthy diet
A diet is simply what you are eating. For this challenge, the goal is to eat clean and healthy. Everyone has different versions of this, so whatever that may look like to you get it done and stick to it!
5. 1 hour working on a passion
Often in our hectic lives, we neglect the things that matter most to us: our passion projects, hobbies and skills. IF you don’t yet have one of these that you want to work on, find something new to learn and try for the next 45 days.
This can be anything from playing an instrument, to art, to writing, graphic design or coding and beyond! Set aside one hour each day to focus on this and work on that passion project you’ve been setting aside.
6. Read 15 pages
Reading is one of the most beneficial ways to learn and grow as a person. Whether you enjoy non-fiction or fiction, pick up a book and read a minimum of 15 pages every day. Reading helps to expand your vocabulary and knowledge and depending on what type of reading you choose will aid in your imagination and creativity, as well as self-awareness and personality.
7. Maximum 4h screen time
Right now, the average person will spend approximately 20% of their lives on their phone, and while 33% of our lives are already spent sleeping, that means you have a little under 50% of your life actually living. For the next 45 days live a little more and spend a little less time in that screen.
Stop the aimless scrolling, set your time limits up on your phone and do not go over 4h of screen time per day.
8. Track & reflect on your daily progress
Lastly, don’t forget to track your progress! Whether in a physical notebook or on your phone, check off your tasks as you go and reflect on how you’re feeling each day. Was today harder or easier than the last? Are you seeing changes in your mentality, in your physical self?
After the 45 days are up you’ll have a record of how every day went and how you felt throughout the challenge.
That’s it!
Oh, but there’s one more catch….
Within these 8 daily rules, there are also weekly challenges to further your self-growth and get you outside of your comfort zone!
Week 1 - try a new form of exercise
Week 2 - get outside every day
Week 3 - no phone 30 mins before bed
Week 4 - meal prep
Week 5 - drink 3L water daily
Week 6 - no coffee
Week 7 - sleep by 11pm daily
If you’re ready to level up, get on board for #45SHIFT! We can guarantee that by the end of the challenge you are your life will be changed. Commit to yourself, and do this for you!
Use the hashtag and tag us on IG to join the Health Cafe community as this summer we grow together!