The 30-Day “Doable” Challenge: Small Habits, Big Wins

We’ve all seen those epic 30-day challenges floating around the internet. You know the ones—wake up at 5 AM, run 10k, drink a gallon of water, learn a new language, and also renovate your kitchen...75 Hard.... and 75 soft. 
Cool goals… but also? Overwhelming.

This challenge isn’t that.

For a lot of people, feeling “off” hits hardest in the winter—short days, grey skies, and the general blah of cold weather. But for me? Summer is when the rut sneaks in. Everyone else seems energized, but I find myself drained, unmotivated, and sometimes wondering if it’s just burnout wearing a sundress. Whether it’s the heat, the noise, or just the weight of doing too much for too long, I’ve learned I need a reset. This challenge is my way of breaking the cycle and giving myself a little structure, without piling on pressure.

I wanted something simple, realistic, and actually sustainable for busy humans with ADHD brains, jobs, kids, or just… life. So here it is: a doable 30-day challenge that builds momentum without burning you out.

The Rules

You’ll see a lot of habit challenges built around the magic number “30 days” — as if that’s the universal amount of time it takes to lock in a new routine. But here’s the thing: for ADHD, autistic, and AuDHD brains, the math isn’t that simple. Our motivation cycles, sensory needs, and executive functioning patterns don’t always follow the same timelines as neurotypicals. Some habits click faster, others take way longer, and some need constant reintroducing no matter how many “days” we’ve done them. That’s why this challenge isn’t about hitting a magic number—it’s about experimenting, noticing what sticks, and building in a way that works for your brain.

Every day, for 30 days, check off these five small-but-mighty actions:

1. Read – 15 minutes or more
   Doesn’t matter if it’s a novel, an audiobook, an article, or even that stack of magazines you keep meaning to get through. Just pick something you enjoy.
2. Move Your Body – 15 minutes or more
   Walk, dance in your kitchen, stretch, do a quick YouTube workout—whatever feels good. No gym membership required.
3. Be Creative – 15 minutes or more
   Draw, bake, write, craft, play an instrument, take photos… just make something.
4. Clean or Tidy – 30 minutes or more
   Tackle one space, one task, or one category. It could be as small as your desk or as big as your kitchen—your choice.
5. Mindful Moment – 5–10 minutes
   This could be journaling, deep breathing, a gratitude list, or simply sitting quietly without your phone.

It’s easy to roll your eyes at the whole “do something for yourself” advice when your brain is a messy browser with a hundred tabs open—half of them flashing urgent notifications. When you’re buried under errands, deadlines, laundry, and the never-ending to-do list, the idea of carving out 15 minutes for you can feel indulgent… or impossible. But here’s the thing: those small pockets of time aren’t just “nice to have”—they’re the maintenance your mind and body need to keep running. Without them, the tabs just keep multiplying until the whole system crashes.

Why It Works

• Small time commitments make it harder to make excuses.
• Flexibility means you can fit it around your life.
• Daily variety keeps it interesting—no “ugh, not this again” burnout.
• Compounding wins—small, repeated actions stack into real change.

Your Free Tracker(s) 

I tried to think of all the ways that you may want to easily bring this into your life. 

Google Calendar 

iCal Import 

Join Me

And you don’t have to wait for a Monday, the first of the month, or some “perfect” starting point. You can jump into this challenge mid-week, mid-month, or even mid-chaos. The whole point is to start where you are, with what you have, and build from there—no calendar permission slip required.

Let’s start together and see how good we feel at the end of 30 days.
Share your progress online and tag me so we can cheer each other on—messy days included.