65 Inspiring challenge ideas to improve your life…

You can make a massive difference to your life without having to spend lots of money in only 15 minutes per day for 100 days. This post presents you with 65 challenge ideas to inspire your life.

65 15 minutes x 100 day inspiring challenge ideas…

1. Learn a foreign language by practicing for as little as 15 minutes per day for the next 100 days.

2. Give a compliment everyday for the next 100 days.

3. Draw or paint a picture everyday for the next 100 days and build a portfolio.

4. Write in a journal for the next 100 days.

5. Exercise daily – doesn’t mean joining a gym!

6. *Give up alcohol for 100 days and research ways to detox.

7. Give up watching TV for 100 days and use the extra time to find a new hobby.

8. Listen to a different song everyday for 100 days.

9. Spend 3 – 15 minutes just focusing on your breath every day!

10. Take time out each day to observe your thoughts without judgement and note your mood.

11. Take a photograph & add some effects to it… every day for the next 100 days.

12. Work on writing a story or song 15 minutes per day for 100 days.

13. Grow your vocab – learn a new word a day!

14. Teach others something new every day.

15. Think of your worst habit that you’ve been meaning to ditch and work on giving it up over the next 100 days.

16. Do some gentle stretching exercises for 15 minutes everyday for the next 100 days.

17. Do some yoga everyday for the next 100 days.

18. Read an inspirational and motivational blog a day…extra kudos if it is in a language you are learning!

19. Write a blog post everyday for the next 100 days!

20. Spend 15 minutes a day repeating positive affirmations and practicing positive thinking.

21. Keep a laughter journal. Write down one thing a day that really made you laugh.

22. Work on those abs – Do 50 sit-ups a day.

23. Scribble or write some quotes on the back of a postcard everyday for the next 100 days.

24. Prepare or cook something healthy everyday for the next 100 days.

25. Cycle for at least 15 minutes everyday for the next 100 days.

26. Keep a worry journal, rate worries from 1 – 10 and write a solution for the main worries. Notice any patterns occurring? Note these down too, along with an action plan.

27. Write and reflect upon a gratitude list for the next 100 days.

28. What have you always wanted to do but never have? Write a bucket list and spend the next 100 days completing as many items from it as possible. #BucketList

29. Take up knitting or crochet. Random I know, but knit or crochet an item a day! Post your creations on Instagram or Pinterest with the hastag #15x100Challenge for extra credit and as a record of progress being made.

30. Don’t bitch OR moan or saying ANYTHING negative about people for the next 100 days!

31. Live on a really strict budget for the next 100 days and save some money!

32. Wake up at 5am to do 15 minutes meditation every morning for the next 100 days.

33. Spend 15 minutes every morning playing devils advocate with yourself to challenge your own beliefs.

34. Face a fear!  Push yourself out of your comfort zone and work on a phobia for the next 100 days.

35. Spend 15 minutes learning to love yourself.

36. Learn a new magic trick everyday for the next 100 days.

37. Plant a flower a day — in your garden or at random places.

38. Write a motivational quote on a sticky note everyday for you guessed it the next 100 days and pop them in random places, such as in library books or on trees!

39. Business owner? Work on your social media marketing for at least 15 minutes per day everyday for the next 100 days.

40. Get you and your friends to write down cool ideas for things to do and put them in a hat and pull out a different thing each day for the next 100 days.

41. Can’t draw? Then practice every day for the next 100 days record your progress in a sketchbook and post on Instagram, prepare to be amazed with the results!

42. Learn to play an instrument in 100 day, i.e. the ukulele, flute, guitar…

43.*Stop smoking over the next 100 days. If you need some support check out this awesome NHS site. #SmokeFree.

44. Learn something new over the next 100 days…

45. Make a patchwork quilt in 100 days.

46. Research a different culture, religion or philosophy every day for the next 100 days.

47. Read about a different period of history every day.

48. Do one thing each day that makes you feel inspired.

49. Revamp your house in 100 days.

50. Deep clean, sort and tidy your home by focusing on one small area everyday for the next 100 days.

51. Spend at least 15 minutes in nature whether it’s your garden, a park, the countryside or the beach.

52. Go caffeine free for 100 days.

53. Ditch social media sites for 100 days, or limit yourself to just 15 minutes per day.

54. Spend 100 days as a vegetarian or vegan

55. Do at least 1 random act of kindness everyday.

56. Visit a new website everyday.

57. Read a chapter of a book. Finished the whole book then start a new chapter of a new book!

58. Ditch your car and walk.

59. Be positive for 100 days straight even if things go wrong, focus only on the positives.

60. Change sleeping patterns i.e. go to bed earlier or wake up earlier and stick to those times EVERYDAY for 100 days (even weekends).

61. Spend 100 days fundraising for a charity or promoting a good cause.

62. Grow those brain cells… Do a brain training puzzle everyday,  like sudoku, crosswords or  Lumosity puzzles for 15 minutes per day, everyday for the next 100 days.

63. Reflect upon and write down something you love about your partner or a close family member every day and give them the list after your 100 day challenge.

64. Read or write a poem a day.

65. Dance or sing everyday — whether you’re good at it or not.

BONUS. DO ABSOLUTELY NOTHING for 15 minutes, everyday for the next 100 days!

Thank you for reading this post. I wish you all the best with whatever challenge you decide to do over the next 100 days. If you decide to try out any of the challenges mentioned then please keep in touch or share your progress on social media with the hashtag #15x100Challenge.  I’d love to hear how you get on.

On Twitter? Why not hold yourself publicly accountable and Tweet about the challenge you would like to do!

Don’t forget to like our brand new Facebook Page and join our free supportive Self-Development Hub to help keep you motivated and disciplined during the challenge.

If you have any ideas not on the list please let me know in the comments section below.


The Take Action Calendar for Language Learners

Become fluent in any language! Visit italki.com

This 28 day Take Action Calendar for Language Learners from Language Learners Journal (LLJ) has daily suggested activities and prompts to enable you to take personal responsibility for your language learning whilst spreading a little kindness around too ❤️

You can download The Take Action Calendar for Language Learners PDF here so you can print it OR right-click on the photograph below, save it and set it as a screensaver for the next 28 days!

The Take Action Calendar for Language Learners.

Chinese Version PDF: 采取行动 日历 对于 语言 学习者

Spanish Version PDF: El Tomar AcciÓn Calendario para idioma estudiantes

Good luck!

The calendar is a work in progress and there are plans to translate it into different languages. If you have any ideas for future activities or a language you would like to see it translated into please get in touch. The next calendar will be released in September.

Share your actions with us on social media with the hashtag #TAC and #LLJ. I look forward to seeing your progress. Please pass this post on to help and inspire other language learners. Thank you 😘

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Become fluent in any language! Visit italki.com

Setting S.M.A.R.T.T. Goals for Language Learning

“We aim above the mark to hit the mark”.
– Ralph Waldo Emerson

S.M.A.R.T.T stands for Specific, Measurable, Attainable, Realistic, Timely and Tangible. I love the acronym as it is a smart idea to make goals specific and with focus if you want to achieve them. The way I work is to have one big goal such as ‘To have a basic conversation with a native speaker in 3 months time‘. Then I break this bigger goal down into 3 -6 mini goals and these are the foundations that the bigger goal will sit upon. I like to think of these as tiny seeds that I sow. I need to nurture them daily in order for them to grow and bloom. When these seeds bloom that main goal will be complete!

I like to review my goals either weekly or monthly basis. So a smaller goal for me would be ‘10 minutes, 6 days a week using Flash Academy to build vocabulary’ or ‘X2 60 minute Italki sessions per week focusing on a specific topic‘  You may have noticed the extra T I have added in. I believe goals also need to be tangible in order to be achievable.

Recommended Additional Reading:

Breaking Down S.M.A.R.T.T. Goals


A specific goal has a much greater chance of being accomplished than a general goal. To help you set a specific goal you must answer the six “W” questions:

  • Who:     Who is involved?
  • When:   Set a realistic time frame.
  • Where:  Identify a study location.
  • What:    What do you want to accomplish?
  • Which:  Identify requirements and any potential obstacles or barriers.
  • Why:      Specific reasons, purpose or benefits of accomplishing the goal.


A general goal would be, “Learn a Foreign Language .” But a specific goal would be, “Learn German for 45 minutes per day 6 days a week so I can have a basic conversation with a native speaker in 3 months time.


Establish criteria for measuring progress towards the attainment of each goal you set. When you measure your progress, you are more likely to stay on track, reach your target dates, and experience a sense of achievement that will motivate you to continue.

To determine if your goal is measurable, you need to ask questions such as…

How much? How many?

How will I know when it is accomplished?


A measurable goal would be to, “Record monthly or weekly videos in German to track process or maybe even simple tick boxes within a journal


When you identify goals that are most important to you, you begin to figure out the ways you can make them become a reality. You develop the right attitudes and abilities to reach them. You can attain almost any goal you set your mind to providing you plan your steps wisely and establish a time frame that will allow you to carry out those steps. Goals that may have seemed out of reach eventually get closer and become attainable especially if you break them down into smaller manageable chunks. To make goals attainable I would highly encourage you to think about accountability. I am part of this fabulous super supportive language goal setting network called #CleartheList (external link). We share our goals on a monthly basis and this has really helped me to stay on track of my language learning and if I do start to fall off track I know they have my back just like I have their backs.


“Aim for the sky and you’ll reach the ceiling.
Aim for the ceiling and you’ll stay on the floor.”

– Bill Shankly

To be realistic, a goal must represent something that you are really willing to work towards and want to achieve.  A goal can be set high enough to push boundaries whilst still being realistic; you are the only one who can decide just how high to set your goal. A high goal is actually easier to reach than a low one because a low goals require less motivation. To know if your goal is truly realistic you need to determine if you have accomplished anything similar in the past. Ask yourself what requirements and support are needed to help you achieve this goal.


A goal should always be grounded within a set time frame. No time frame means there’s no sense of urgency or focus. If you want to learn a foreign language, when do you want to learn it by?  Anchor it within a timeframe, “by December 31st”, then you’ve set your unconscious mind into motion to begin working on the goal ahead.


I have added this one in as I feel SMART is an awesome model for setting goals, but it was missing a really important segment. A goal that is tangible has a higher chance of being more specific, measurable and achievable.

Being tangible means experiencing it with one or more of your senses, i.e. sight, hearing, touch, taste or smell. Check out the article by Angel from FrenchLover.org on how using your senses can actually enhance language learning… How to learn French using 5 Senses (External Link).

Recommended Additional Reading:

How to set SMART objectives by Professional Academy

What are your language learning goals or do you have any obstacles getting in your way? Let me know in the comments section below…

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