Scrolling through social media, you might have come across influencers and individuals taking on challenges like 75 Hard, Dry Jan, or daily gratitude journaling. These challenges are a great way to promote discipline, direction, and even a sense of community. Beyond the hype, they can also shape habits, mindsets, and can even contribute to broader environmental and social change. This article explores adding a little health and green to your life through such challenges by giving them an eco-friendly twist.
Figure 1: Tik Tok and plant [1]
What Are These Challenges?
Social media viral challenges pop up all the time as you scroll through your feed, so I started thinking how could we tweak them to promote a more sustainable lifestyle? Challenges like these, especially on platforms like TikTok and Instagram, often get a lot of traction because they’re powered by user-generated content and really resonate with Generation Z [2]. By shifting the focus toward using these challenges to inspire those directly around us, we could set a positive example in our own lives and hopefully encourage others to adopt more sustainable practices.
75 Hard to 75 Green
The 75 Hard challenge is about mental toughness, requiring participants to follow a strict routine for 75 days, including two 45-minute workouts a day, drinking four litres of water, reading 10 pages from a self-development book, sticking to a diet with no cheat meals or alcohol, and taking a progress photo every day.
A 75 “Green” version, where instead of strict workouts, you could incorporate two eco-friendly actions daily. For example, one outdoors activity, like a nature walk or a park clean-up, and one at home, like reducing energy usage or composting. Additionally, you could focus on drinking water from a reusable bottle, reading 10 pages of an environmental book, and incorporating small sustainable actions (e.g., a reusable shopping bags or a plastic-free/zero waste grocery shopping).
30 Soft (or 66 Soft) to 30 Eco
A more flexible alternative to 75 Hard, the 30 Soft (or 66 Soft) challenge involves committing to one workout per day, eating mostly healthy, drinking more water, and focusing on self-care, with room for rest days.
For 30 Eco, you could consider integrating one eco-friendly action per day for 30 days. This could be anything from walking, cycling or public transport, eating more plant-based meals, or cutting down on plastic consumption. You could even commit to using less water or switching off appliances when possible. It’s all about small, consistent green actions that make a difference.
Dry January to Veganuary
Dry January is a challenge where participants commit to abstaining from alcohol for the entire month to improve their health and well-being.
For a sustainable twist on Dry January, you could try Veganuary. Veganuary encourages people to try a plant-based diet in January (or any month!). This not only benefits health but also helps reduce meat and dairy consumption for environmental reasons. Switching to plant-based meals can lower your carbon footprint, conserve water, and reduce deforestation. You might want to track the environmental impact of your meals or source your produce locally to further minimise your carbon footprint. If veganism is too challenging, even vegetarian or pescatarian diets could be options to try out.
Gratitude Journaling to Eco Gratitude Journaling
Gratitude journaling involves writing down things you’re thankful for each day, which can improve mental well-being and mindset.
Eco Gratitude Journaling could be where each day you reflect on things you’re grateful for in nature or your eco-friendly actions. You could:
- Write about how grateful you are for a sunny day, the local park, or the trees in your neighbourhood.
- Reflect on how your green choices, such as recycling or using reusable products, are helping the planet.
Studies show that gratitude practices can increase happiness and positivity and combining that with environmental mindfulness could enhance your connection to the planet and surrounding environment.
Couch to 5K to Couch to Clean Up
Couch to 5K is a running program designed to help beginners gradually build up their running stamina to complete a 5K.
Perhaps you could try a “Couch to Clean Up”, where instead of just running for fitness, you also incorporate eco-friendly actions like litter collection while jogging or walking.
You could combine fitness with environmental responsibility by joining community clean-up efforts or simply picking up litter on your runs. Cycling or walking instead of driving to local spots for clean-ups could further reduce your carbon footprint while improving your fitness.
Being Flexible
Challenges can be effective when they fit into your real life. Instead of committing to extreme changes right away, you might find that a gentler approach, where you make gradual, consistent adjustments, still leads to meaningful results. Perhaps you couldn’t stick to 75 Green, but trying something like 30 Eco might feel more doable. Taking small steps like cutting back on plastic or incorporating more plant-based meals can help you build sustainable habits without feeling overwhelmed.
Psychologists suggest that repetition is key to building lasting habits. A study in the European Journal of Social Psychology found that it typically takes 66 days to form a new habit [3]. So, a short-term green challenge can serve as a good starting point for creating eco-conscious routines, especially when balanced with flexibility and understanding.
The Mental and Physical Benefits
Green challenges can build mental resilience while connecting you to the planet. For instance, Couch to Clean Up not only helps you improve fitness but also fosters a sense of environmental responsibility. As you participate in activities like picking up rubbish or reducing waste, you might feel empowered to take on bigger environmental challenges.
The physical benefits are clear, too. Whether you’re eating more plant-based meals, reducing your energy consumption, or increasing outdoor activities, you could see improvements in both your physical and mental health. Research has shown that when people adopt sustainable habits, such as reducing waste or eating more plant-based foods, they also experience long-term health benefits [4].
Societal and Environmental Impacts
One of the great things about these challenges is how small actions can add up. It’s likely that people are probably more willing to adopt new habits when they see others doing the same. Encourage friends or family to join a green challenge or share your personal goals and contributions can inspire others. As more people make small changes, they can lead to larger societal shifts toward sustainability.
Making Green Challenges Work for You
If you’re thinking of trying one of these challenges, here are some general tips or things I like to be reminded of to make it stick or stay motivated:
- Pick something that aligns with your values – Whether it’s reducing waste, supporting ethical food production, or promoting sustainability, choose a challenge that resonates with your personal beliefs.
- Keep it realistic – Small, consistent actions are more sustainable than drastic overnight changes, so focus on manageable goals that fit into your routine.
- Find a support system – Whether it’s friends, online communities, or clubs/groups, a support network could help keep you accountable and inspired.
- Be flexible – Perfection isn’t the goal, progress is. Missing a day or not following through exactly as planned isn’t a big deal. The key is to keep moving forward. Sustainability is a long-term commitment, and every small step counts.
The Takeaway
Even if you’re not active on TikTok or Instagram, you’ve likely seen these challenges going viral online and among peers. While they might seem like temporary trends, when approached with an eco-friendly mindset, they can lead to lasting habits. The key is finding what works, small, manageable actions that make a positive difference. You don’t need to go all-in to make an impact. Every little bit counts, and over time, small choices can create a lasting change.
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References
- Nik. (2020). The TikTok app [Photograph]. Unsplash. https://unsplash.com/photos/iphone-xs-on-white-table-q1n1LmoL4Es.
- Ahlse, J., Nilsson, F., & Sandström, N. (2020). It’s time to TikTok – Exploring Generation Z’s motivations to participate in #challenges. Bachelor’s Thesis, Business Administration.
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
- Key, T. J., Papier, K., & Tong, T. Y. N. (2022). Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proceedings of the Nutrition Society, 81(2), 190-198. https://doi.org/10.1017/S0029665121003748.
