If we could prescribe a single behavioral change to counteract the mental health crisis created by smartphone addiction, this would be it.
What is THE CHALLENGE ?
97% of people have a morning routine— but is yours the right one? At TheChallenge.Org, we’re on a mission to find out. We dive into popular habits and routines, testing their real effects on your physical and mental health with free monthly challenges. At the moment new Challenges are put on pause as TheChallenge.Org transitions into a non-profit organisation focused on sharing the scientific results learned from the 12 Challenges of 2025. You are however free to browse the previous Challenges in the Challenges tab in the menu and try them at any point and according to your liking.
Join Challenge
Ready to step out of your comfort zone for a month? Jump into the any of the previous Challenges that we run one—we’re excited to have you!
Participate
Discover how a month-long challenge boosts your body and mind. Track and share your journey 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
Our MISSION
We explore the effects of popular habits and routines on physical and mental health. Through monthly challenges, we gather concrete data and share valuable knowledge with our community & and the world.
Why does THE CHALLENGE exist?
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
With our time being a finite resource, it's crucial to prioritize habits that offer the most significant benefits.
Thus, The Challenge was born - a unique platform designed to methodically test these routines within a consistent
timeframe, allowing us to gauge and compare their real impact.
People signed up
for all Challenges
number of Countries
people signed up from
Latest Articles
Recently From the Blog
What if the key to better sleep, more energy, and improved mood was simply pressing pause on alcohol for one month?
Cutting added sugar doesn't just change your body—it changes your entire relationship with food, your awareness of what you're consuming, and even your mental clarity and emotional balance.
Frequently asked questions
How do I join a Challenge?
Currently since 1st of Jan 2026 new Challenges are put on pause as TheChallenge.Org transitions into a non-profit organisation focused on sharing the scientific results learned from the 12 Challenges of 2025. You are however free to browse the previous Challenges in the Challenges tab in the menu and try them at any point and according to your liking.
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".
Where are the Challenges happening?
All Challenges can be done from your location. Each Challenge is done in such a way that there is no particular location to attend to.
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.
Is this FREE?
Yes, all challenges are and always will be free to join and participate in.
Why trust us?
We’re not selling anything. We’re learning alongside you
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.