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Conquer the Small Steps to a Healthier You Challenge

Positive change takes time. The key is to start small. Like stupid small. So we’ve designed this challenge. To do away with fear and excuses. And to take baby steps to be just a little better each day. It’s the anti-“resolution” revolution. Will you join us?

1. Browse Steps

Review the daily steps below. Mark them on your calendar, and customize your experience with your own ideas or with our list of bonus/alternate steps.

2. Take Steps

Starting March 1, take one step a day for 28 days. To begin, find today’s date and click “Take Small Step” to pledge to complete the daily challenge.

3. Share Steps

Success is best shared. Spread the word and inspire others by posting your steps on social media. Don’t forget the hashtag #smallsteps.

Congratulations, you’ve pledged to participate in the small steps to a heathier you challenge!

Text “smallsteps” to 703-997-6747 to receive text reminders. Stay connected with Guard Your Health, join our email list.

Welcome to the #smallsteps to a healthier you challenge! Here are your daily steps/challenges:

Step It Up

Climb 5-10 flights of stairs.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 1
Pay it Forward

Perform one random act of kindness. And read why giving is good for you.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 2
Decompress

Take deep breaths, meditate, or pray for five minutes.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 3
Hydrate

Drink eight glasses of water and no more than one caffeinated beverage.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 4
Rapid Workout

Do three sets of 10 lunges, push-ups, and burpees (break as needed).

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 5
Healthy Start

Eat a high-protein, low-carb breakfast. Try these.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 6
Fresh Food Friday

Eat clean. No fried or processed food. Eat fruits, veggies, etc.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 7
Kitchen Cleanse

Clean out your fridge and cabinets. Throw away one fatty food.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 8
Run/Walk it Out

Run/walk one mile as fast as you can.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 9
Get Outdoors

Take three 5-minute breaks outside. Snap a photo on each outing!

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 10
Your Choice!

See our list of bonus/alternate activities for inspiration.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 11
Skip Dessert

Say no to post-meal or pre-sleep sweets and treats (including alcohol).

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 12
Crunch!

Do as many sit-ups as you can in 2 minutes.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 13
Savor Your Eats

Eat one meal without multitasking (no phone, computer, TV, or reading). Here’s why.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 14
De-Clutter

Organize one drawer or area in your home/office. Get inspired.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 15
Unplug

Unplug for 15 minutes. Do something active or social instead.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 16
Count Your Blessings

Write down three things you’re thankful for. Post prominently as a reminder.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 17
Substitute

Replace one unhealthy snack/meal with a healthy one. Learn how.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 18
Stretch

Wake up early and stretch for five minutes.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 19
5 Minute Muscle Blast

Do a 5-minute ab, leg or arm workout. Click here for examples.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 20
Get-it-done

Complete one task you keep putting off. 

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 21
Feel the Music

Find/create and share the ultimate workout playlist.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 22
Cook at Home

Instead of eating out, cook at least one meal at home.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 23
Express Gratitude

Leave a nice note for a friend, loved one, co-worker, or stranger.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 24
Get off the Couch

Limit your TV time to one program. Read, exercise, or socialize instead.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 25
Your Choice!

See our list of bonus/alternate activities for inspiration.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 26
Countdown Workout

Do 5 jumping jacks, 5 lunges, 5 squats, 5 push-ups. Repeat, doing fewer reps until you get to 1.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 27
Make Health a Habit

Write down one small step you want to focus on. Pledge to continue doing it for the next 21 days until it becomes a habit.

Take Small Step

Congratulations, you’ve pledged to complete today’s challenge!

March 28
Challenge Complete

Victory is sweet.

Bonus Steps

Challenge yourself or customize your experience with this listing of bonus/alternate steps.

For Supporters

Find pre-crafted blog posts, stories, graphics, and everything else you need to share the challenge with your audiences. View the supporter toolkit.

For Participants

Get reminders on your mobile device, download a participant badge, and more. Click here for full challenge details.

#smallsteps

Taking the challenge? Share your daily actions and activities with your friends and family on Twitter, Facebook, or Instagram using the hashtag #smallsteps.