New year challenge ideas: 12 challenges with rules you can start January 1
Twelve challenge ideas for adults, grouped into drinking less, money, health and fitness, and mind and habits. Each one has example rules, who it suits, how long it runs and a link to a free template you can sign, print and track.
How to pick one
Most resolutions are vague: "drink less", "save more", "get fit". A challenge is the same wish with edges. It has a start date, an end date and a few rules you can answer with yes or no every evening. Three things make it work:
- One challenge at a time. Pick the one you would most like to have finished by February. If two matter equally, start the one with the smaller first step.
- Three to five rules. One main rule plus two to four that make it easier to keep. "Exercise more" is not a rule; "Walk 30 minutes" is.
- A fixed length. In 2027, January 1 is a Friday, so a January challenge opens with a three-day weekend. If you would rather start on a Monday, January 4 works just as well.
Every template below opens the contract builder with rules already filled in. You can change them, sign the contract, print a calendar with a checkbox for each rule and check in daily. It is free and needs no account.
Drinking less
Before you start. If you drink heavily or every day, stopping suddenly can cause withdrawal, which can be dangerous. Talk to a doctor or a local alcohol support service before you start, so you can stop safely.
1. Dry January
A month with no alcohol at all, after the holidays.
- No alcohol
- Alcohol-free drink when I want a drink
- Log my day in the tracker
Suits: anyone who wants a full break and a clear answer to "how do I feel without it?" Length: 31 days, January 1 to 31.
Use the Dry January template · Dry January guide · Day-by-day plan
2. Damp January
Cutting back instead of stopping, with limits written in numbers.
- At least 5 alcohol-free days a week
- No more than 2 drinks on any day
- First drink of the evening is alcohol-free
Suits: people who want to drink less but have events they plan to drink at, or who want limits they can keep after January. Length: 31 days.
Use the Damp January template · Damp January guide
3. Dry February
The same alcohol-free month, a few weeks later.
- No alcohol
- Plan alcohol-free evenings
- Tell one friend I'm doing it
Suits: people with a busy January, or anyone who wants a second try. Length: 28 days, Monday, February 1 to Sunday, February 28, 2027.
Use the Dry February template · Dry February guide
Money
4. No Spend January
Essentials only for a month, right after holiday spending.
- No non-essential purchases
- Log every purchase
- Wait 48 hours before buying any want
Suits: anyone who wants to see where the money goes, or needs room to pay December's bills. Length: 31 days.
Use the No Spend January template · No Spend January guide
5. No-buy or low-buy year
Twelve months without buying in the categories you overspend on, or with firm limits on them.
- No new clothes, shoes or bags
- Replace only when used up
- Wish list: wait 30 days
Suits: people with one or two clear problem categories and a longer goal, such as paying off a card. Length: 12 months, with a review every quarter.
Use the no-buy year template · No-buy year guide
6. Cook-at-home month
A month without delivery apps, built with the custom template.
- Cook dinner at home on weeknights
- No delivery apps
- Bring lunch from home
Suits: people whose biggest non-essential spending is takeout, and anyone who wants to cook more. Length: 31 days.
Start a custom challenge and type in the three rules above.
Health and fitness
These new year fitness challenge ideas start small on purpose. If you have a health condition, are pregnant or have not exercised for a while, check with a doctor before you start training every day.
7. 30-day fitness challenge
Daily movement with recovery built in.
- Work out 30 minutes
- Walk 8,000 steps
- Sleep 7+ hours
Suits: people getting back into exercise who want a routine before deciding on a gym. Length: 30 days, or 31 to cover January.
Use the 30-day fitness template · 30-day fitness guide
8. Daily walk challenge
The gentlest fitness challenge, and one of the easiest to keep.
- Walk 30 minutes outside
- Take the stairs
- Stretch for 10 minutes
Suits: people who sit most of the day, or anyone who wants a challenge that needs no gym and no equipment. Length: 31 days.
Start a custom challenge and type in the three rules above.
9. 75 Soft
Four steady habits kept for 75 days.
- Eat well; alcohol only on social occasions
- Train 45 minutes, with one active recovery day a week
- Drink 3 liters of water and read 10 pages
Suits: people who want a longer routine than one month. Length: 75 days. A start on Monday, January 4 ends on Friday, March 19, 2027.
Use the 75 Soft template · 75 Soft guide
10. No sugar challenge
A month without added sugar, after a season of sweets.
- No added sugar
- Read labels before I buy
- Fruit when I want something sweet
Suits: people who reach for something sweet out of habit. Length: 30 or 31 days.
Use the no sugar template · No sugar guide
Mind and habits
11. Read every day
A small daily habit that adds up over a month.
- Read 10 pages
- No phone in bed
- In bed by 23:00
Suits: people who used to read and miss it, or who want a calmer end to the day. Length: 31 days.
Start a custom challenge. "Read 10 pages" and "In bed by 23:00" are already in the custom template; add the third rule yourself.
12. Phone-free mornings
Less scrolling, starting with the first hour of the day.
- No social media before noon
- Phone charges outside the bedroom
- Journal before bed
Suits: people who reach for their phone before they are out of bed. Length: 31 days.
Start a custom challenge and type in the three rules above.
30-day challenge ideas for January at a glance
| Challenge | Length | Main rule |
|---|---|---|
| Dry January | 31 days | No alcohol |
| Damp January | 31 days | Alcohol-free days each week |
| No Spend January | 31 days | Essentials only |
| Cook-at-home month | 31 days | No delivery apps |
| 30-day fitness | 30 or 31 days | Work out 30 minutes |
| Daily walk | 31 days | Walk 30 minutes outside |
| No sugar | 30 or 31 days | No added sugar |
| Read every day | 31 days | Read 10 pages |
| Phone-free mornings | 31 days | No social media before noon |
Longer options: Dry February (28 days, starting February 1), 75 Soft (75 days) and a no-buy year (12 months).
How to set it up in five minutes
- Open a template from the list above and edit the rules until each one is a clear yes or no.
- Sign the contract and print it with the calendar, or save it as a lock-screen wallpaper.
- Check in every evening on the daily tracker. It shows your streak, can add a daily reminder to your calendar and lets you back up your check-ins. If you miss a day, the rule is never miss twice: get back to it the next day.
Questions
What is a good new year challenge?
One with a fixed length, a few rules you can check with a yes or no every evening, and a reason that matters to you. Thirty or thirty-one days is long enough to notice a change and short enough to finish. Dry January, a no-spend month and a 30-day fitness challenge are common choices.
How many rules should a new year challenge have?
Three to five. One main rule, such as no alcohol or no non-essential purchases, plus two to four that make it easier to keep, such as logging the day. Fewer rules you keep beat many rules you forget.
What 30-day challenges can I start in January?
Dry January, Damp January, No Spend January, a 30-day fitness challenge, a no sugar challenge, a cook-at-home month, a daily walk, reading every day and phone-free mornings all fit January 1 to 31, 2027.
Can I do two new year challenges at once?
You can, but it is harder to keep both. If you do, put all the rules on one contract, for example no alcohol and no non-essential purchases, and keep the total to five rules or fewer so one calendar and one tracker cover the month.
Challenge Contract is not affiliated with Alcohol Change UK. Dry January® is a registered trademark of Alcohol Change UK. 75 Soft is an informal variation shared online. Challenge Contract is not affiliated with 75 Hard, Andy Frisella or 1st Phorm.