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Change Academy

80 EpisodesProduced by Brock Armstrong & Monica ReinagelWebsite

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approach… read more


Why Short-term Challenges Don’t Create Long-term Change

People seem to love these short-term challenges where you give up sugar for a week, do 25 push-ups every day for a month, or give up alcohol for SoberOctober. While these can be fun, and an interesting challenge, do they ever actually result in permanent change? In this episode, we will give you a recipe to make the most of them.

Resources mentioned: The 30-Day Nutrition Upgrade

Key Takeaways: 

  • Habits aren’t made or broken because we did something (or avoided doing something) through willpower alone, for a set amount of time.
  • Doing short term challenges can actually delay the process of making more meaningful changes.
  • If you want to use a short-term challenge as a springboard for longer-term change, make sure you’re not just counting down the days, but using that time to gain a better understanding of the role that a particular behaviour plays in your life.
  • Be sure to think past the end of the challenge: what happens at the end? What do you want to carry forward into the future?

Lab Experiment:
When you find yourself considering joining in the latest 7 day, 21 day, or month-long fad, take some time to ask yourself some questions:

  1. Why is this attractive to me? 
  2. What do I hope to learn from this temporary challenge?
  3. What plan can I put in place to ensure I don’t just return to my previous behaviour as soon as it is done? 
  4. Am I using this as a delay or distraction from the deeper changes that I know I want to make? (see episode 6: the hidden cost of unmet goals)

Thinking carefully about these questions before you embark on a short-term challenge can make it about more just a temporary exercise in willpower.

Don't forget to find out more about the upcoming Weighless sessions at

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