The 100 Day Challenge


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Consistency transforms behaviors into habits. Adopting good daily habits can only happen if you consistently engage in those habits every day. One strategy to make good habits stick, that my first Rich Habits lab rat came up with, my son, is something called the 100 Day Challenge. Here’s how it works: for 100 days, focus on engaging in one activity for 100 days in a row. By the end of the 100 days that daily activity will become a daily habit. Engaging in an activity for 100 day helps create the neural network infrastructure necessary to forge a habit.

Below are some ideas for your personal 100 Day Challenge. Choose just ONE activity. If you choose more than one you will overwhelm your brain and make habit formation virtually impossible. I discovered from my research that if you engage in a new activity for more than 20 minutes a day, your brain will fight you on it. So, keep the activity to within 20 minutes a day for 100 days. Your brain will not fight you on creating a new habit if you keep the new activity to 20 minutes or less. Here are some ideas:

  • Engage in some cardio activity (run, jog, bike, etc) every day for 100 days. .
  • Read to learn every day for 100 days. Once again, don’t focus on the time.
  • Eat less than x,xxx calories a day for 100 days. If you’re a guy, shoot for 2,100 calories or less a day. If you’re a woman, shoot for 1,900 calories or less.
  • Don’t eat junk food for 100 days.
  • Meditate for 100 days
  • Listen to an educational podcast every day for 100 days.
  • Listen to one TEDx speech a day for 100 days.
  • Say I love you to your spouse, significant other, kids, parents, etc. every day for 100 days.
  • Spend $2 less every day for 100 days. It could be more than $2 but just don’t make it unreasonable. Put the $2 into a 100 Day Challenge jar, jug, piggy bank, etc. that is visible and in your line of sight.
  • Do not gamble for 100 straight days (that’s for the gamblers out there).
  • Don’t drink beer, wine or alcohol for 100 straight days. Or, if that seems impossible, then shoot for not more than 1 drink a day for 100 straight days.
  • Floss every day for 100 straight days.
  • Don’t smoke cigarettes for 100 straight days.
  • Keep a To-Do list for 100 straight days.
  • Don’t eat candy for 100 straight days.
  • Avoid Facebook for 100 straight days. This is for those who waste their time on Facebook every day. You can substitute Twitter, Pintrest, etc. if that’s your Internet time waster.
  • Don’t read anything negative for 100 straight days.
  • Read something positive and uplifting every day for 100 straight days.
  • Call a different person every day for 100 straight days, just to say hello.
  • Don’t watch TV for 100 straight days. If that’s too much to ask, then watch only 1 hour of TV every day for 100 straight days.
  • Don’t gossip for 100 straight days.
  • Tell the truth for 100 straight days. This means do not tell any lies (even white lies) for 100 straight days.
  • Don’t procrastinate at work for 100 straight days.

Good luck and let me know how you do on your 100 Day Challenge.

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Thomas C. Corley About Thomas C. Corley

Tom Corley is a bestselling author, speaker, and media contributor for Business Insider, CNBC and a few other national media outlets.

His Rich Habits research has been read, viewed or heard by over 50 million people in 25 countries around the world.

Besides being an author, Tom is also a CPA, holds a master’s degree in taxation and is President of Cerefice and Company, a CPA firm in New Jersey.
Phone Number: 732-382-3800 Ext. 103.
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  1. Hi,
    I love this idea of creating a new habit, and am choosing to write someone each day to see how they are. Not to ask for anything, not strictly for business, just to drop them a line. This is a challenge to me because I tend to have a difficult time socializing and reaching out. I hope this is something that will not only benefit myself, but let others know I care.


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