If we could prescribe a single behavioral change to counteract the mental health crisis created by smartphone addiction, this would be it.
THE CHALLENGE 是什么?
97%的人都有晨间习惯——但你的习惯真的适合你吗？在 TheChallenge.Org，我们正致力于寻找答案。我们深入探索流行的习惯与日常安排，通过每月免费挑战活动，测试它们对你身心健康产生的真实影响。最终我们将分享研究数据，助你更明智地规划自己的时间与精力。
Join Challenge
Ready to step out of your comfort zone for a month? Jump into the current challenge or gear up for the next one—we’re excited to have you!
免费健康挑战
Discover 健康习惯养成 challenge boosts 锻炼习惯挑战 and 心理健康挑战. Track and share 健康挑战社区 daily.
Discover Insights
Wrap up by answering a few questions to uncover the best habits for our physical & mental well-being. You can see insights from previous Challenges current here
Currently LIVE!
This Challenge has already begun. Live Challenges can only be joined 3 days after they launch.
LIVE 来自参与者的分享
以下是当前挑战活动中参与者的真实反馈。您可以在我们的平台上查看所有动态 Instagram Page
THE CHALLENGE 为何存在？
Every day, an avalanche of advice from health and fitness mavens floods our lives, each touting routines guaranteed to revolutionize our wellbeing. Amid this barrage of "next big things," the question arises:
Which habits truly deliver substantial returns on our health, fitness, and overall wellness?
10.000 steps per day
keto diet
mediation
stretching
daily gratitude
ice dipping
intermittent fasting
resistance training
yoga
digital detox
acupuncture
omega-3 supplements
volunteering
morning sun exposure
coffee detox
sauna
cardio
vegan diet
mindfulness
no alcohol
HRV training
HIIT workouts
deep breathing exercises
protein supplementation
time management
calorie restriction
cold showers
proper hydration
journaling
no sugar
daily writing
sleep gadgets
exercise snacking
social media breaks
nature walks
decluttering
walking meetings
我们的时间是有限的资源，因此优先选择能带来最大效益的习惯至关重要。 正因如此，The Challenge 应运而生——这是一个独特的平台，旨在系统性地在固定周期内测试这些习惯，让我们能够评估并比较它们的实际影响。
参与我们所有挑战的用户
我们的任务
我们探索流行习惯与常规对身心健康的影响。通过每月推出的挑战，我们收集具体数据，并与我们的社群及全球分享有价值的发现。
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Frequently asked questions
How do I join a Challenge?
There is a "Join Challenge" button for any active challenge. There will be 12 Challenges per year. You are free to join any time however joining on the first day of a given month is how the game is meant to be played to experience a full month of a given challenge.
Where are the instructions for a Challenge?
All necessary instructions are always found on the page of a particular challenge. Just however over the "Challenges" item in the top navigation bar and choose the Challenge you are looking the instructions for. If you haven't received the email 1 day prior to the Challenge don't worry! The email only contains a part of the message which is included on the Challenge page anyway. But the instructions are really extremely simple. For the "10.000 Steps Challenge" it could be "Just walk at least 10000 steps per day". For the "Meditation Challenge" it would be "Just sit and meditate for 15 minutes a day, anywhere, at any time, with any meditation method you can find online".
挑战在哪里进行？
所有挑战均可在您所在地完成。每项挑战的设计都无需前往特定地点，随时随地皆可参与。
At what time during the day do I have to do a Challenge?
Challenges can be done at any time during the day, whether it's morning, evening, or mid day. Though it is much easier to stick to a routine in the morning as mornings can be typically controlled whereas the evening tends to be more chaotic and have unscheduled tasks that need attending.
是否免费？
是的，所有挑战现在乃至将来均可免费参与。
为何信任我们？
我们不推销任何产品。我们与您一同学习、共同成长。
I don't have an Instagram or YouTube account, can I still participate?
Absolutely! You don't need to do anything to participate since the challenges can be done from anywhere. To sign up and receive updates about the challenge or to be able to contribute to a science questionnaire at the end you just need to have an email and join a Challenge on the website.
Is this a non-profit organization?
TheChallenge.Org is a for-knowledge organisation. The organisation is not a typical non-profit. It will have an optional donation model for people wanting to support it and help cover the cost of operations.
Who are the people behind this project?
Karol Banaszkiewicz, our founder, is a seasoned technologist and lifelong health-hacker who noticed a glaring gap in how we track the real effects of daily routines. Driven by a passion for data-backed self-improvement, he committed his own time and resources to launching TheChallenge.Org—to rigorously measure how habits shape our physical and mental well-being.