90-Day Wellness Goal-Setting Challenge
Welcome to the 90-Day Wellness Goal-Setting Challenge—your structured pathway to building sustainable habits and achieving personal wellness goals. This challenge focuses on daily and weekly activities that support your physical, mental, and emotional well-being while keeping you motivated and accountable.
Challenge Overview
Duration: 90 Days
Focus Areas:
Physical Wellness: Movement, nutrition, and rest.
Mental Wellness: Mindfulness, gratitude, and reflection.
Personal Growth: Goal setting, progress tracking, and accountability.
By the end of this challenge, you’ll have cultivated healthier habits and built a foundation for long-term well-being.
Daily Activities
Morning Focus (5–10 Minutes):
Set your intention for the day.
Write down one wellness goal for the day (e.g., drink 8 cups of water, go for a walk, etc.).
Physical Activity (15–30 Minutes):
Choose an activity that suits your fitness level (e.g., stretching, walking, strength training, yoga).
Focus on movement that energizes you.
Nutrition Check:
Eat at least one nutrient-rich meal or snack.
Stay hydrated by drinking water throughout the day.
Evening Reflection (5–10 Minutes):
Write down three things you accomplished or are grateful for.
Reflect on any challenges and how you’ll improve tomorrow.
Weekly Activities
Weekly Goal Setting (Sunday):
Identify 1–2 focus areas for the week (e.g., improving sleep, increasing physical activity, reducing stress).
Break these into small, actionable steps.
Mindfulness Practice:
Dedicate 20 minutes once a week to mindfulness or meditation.
Focus on breathing exercises, a calming walk, or guided meditation.
Try Something New:
Incorporate a new wellness activity (e.g., a recipe, exercise routine, or self-care ritual).
Accountability Check-In:
Review your progress from the previous week.
Adjust your goals as needed to stay realistic and motivated.
Celebrate Wins:
Acknowledge your accomplishments with a small reward or treat.
Milestones
Day 30:
Evaluate your progress and identify areas where you’ve grown.
Set a “stretch goal” for the next 30 days.
Day 60:
Reflect on challenges overcome and habits formed.
Revise or add new goals to keep the challenge fresh.
Day 90:
Celebrate completing the challenge!
Reflect on how far you’ve come and set long-term goals for continued growth.
Tips for Success
Stay Consistent: Small, daily efforts lead to big changes over time.
Track Your Progress: Use a journal, app, or calendar to monitor achievements.
Get Support: Share your goals with a friend, family member, or online community.
Be Kind to Yourself: It’s okay to have off days. Focus on progress, not perfection.
Important Disclaimer
This challenge is for informational purposes and should not replace professional medical advice. Consult with your healthcare provider before starting any new wellness program, especially if you have underlying conditions. By participating, you agree that Aliʻi Ola is not liable for any risks or injuries associated with the activities.
Are You Ready to Transform Your Wellness Journey?
Commit to the challenge today and start building a healthier, more balanced life!