30-Day Experiment Challenge
A year-long journey of self-development through monthly experiments, focusing on habit building, personal growth, and pushing beyond comfort zones. The aim is to learn and share experiences, not necessarily to make all habits stick permanently. Join a supportive community to share your progress and get encouragement.
Program Modules
Introduction & Experiment Selection
Plan your 30-day experiments. Start small and don't overthink it. Pick experiments based on initial excitement. Consider cognitive, physical, or dietary behaviors.
Brainstorming
MonthlyGenerate a list of potential 30-day experiments based on areas of interest. Categorize them (e.g., cognitive, physical, dietary).
Prioritize & Select
MonthlyPrioritize the brainstormed list based on excitement and feasibility. Select one experiment for the month.
30-Day Sugar Detox
Eliminate added sugars from your diet for 30 days. Focus on whole, unprocessed foods. Potential benefits: Improved energy levels, reduced cravings.
Sugar Audit
Daily 3xTrack your sugar intake for 3 days to establish a baseline.
Replace Sugary Drinks
Daily 30xSubstitute sugary drinks with water, herbal tea, or unsweetened alternatives.
30-Day Cold Shower Challenge
Take a cold shower every day for 30 days. Embrace the 'flinch'. Potential benefits: Increased alertness, improved resilience.
Warm to Cold Transition
Daily 30xStart with a warm shower, then gradually reduce the temperature to cold for the last minute.
30-Day 5:00 AM Wake-Up
Wake up at 5:00 AM every day for 30 days. Reflect on the impact on productivity and sleep. Potential benefits: Increased focus, dedicated time for personal projects. WARNING: Ensure adequate sleep. Stop if it negatively impacts your health.
Gradual Adjustment
Daily 7xAdjust wake-up time by 15 minutes earlier each day until you reach 5:00 AM.
30-Day Meditation Challenge
Meditate for one hour a day for 30 days. Potential benefits: Reduced stress, improved focus.
Start Small
Daily 30xBegin with 5 minutes of meditation and gradually increase the duration each day.
30-Day Journaling Challenge
Journal every day for 30 days. Potential benefits: Increased self-awareness, improved emotional regulation.
Journal Prompts
Daily 30xUse prompts to guide your journaling (e.g., 'What are you grateful for today?', 'What challenges did you face today?').
30-Day Caffeine Detox
Eliminate caffeine from your diet for 30 days. Potential benefits: Improved sleep quality, reduced anxiety.
Caffeine Replacement
Daily 30xFind healthy replacements for caffeine, like herbal tea or decaf options
30-Day Calorie Counting
Count every single calorie you consume for 30 days. Potential benefits: Increased awareness of food intake, improved understanding of nutritional content. WARNING: Not recommended for individuals with a history of disordered eating. Discontinue if it becomes obsessive.
Download Food Tracking App
OnceDownload a popular food tracking app to accurately measure food consumption
30-Day Intermittent Fasting
Practice intermittent fasting for 30 days (e.g., 16/8 method). Potential benefits: Improved insulin sensitivity, weight management. WARNING: Consult a doctor before starting, especially if you have underlying health conditions.
Establish Feeding Window
Daily 30xEstablish a healthy eating schedule for 30 days. The schedule must include regular meals.
30-Day Schedule Every Minute
Schedule each minute of your day for 30 days. Potential benefits: Increased productivity, improved time management. Experiment: Matthew D'Avella scheduled each minute of his day using Google Calendar
Planning Schedule
Daily 30xMake detailed plans for your day, allocating time for tasks like work, learning, exercise, and socializing.
30-Day Breathwork
Practice breath work daily for 30 days. Potential benefits: Reduced stress, improved emotional regulation. Example: Matthew D'Avella found breath work highly emotional
Breathwork Session
Daily 30xSet aside some time to work on your breath-work every single day
30-Day Exercise
Make exercise part of your routine every day for 30 days. Matthew D'Avella considers this life changing. Potential benefits: Improved energy levels, weight management
Workout
Daily 30xComplete some form of physical exercise.
Year-End Reflection & Course Planning
Reflect on the year's experiments, identify key learnings, and plan for future self-development. Consider building a course. Matthew D'Avella recommends doing this.
Year-End Reflection & Course Planning
YearlyReflect on the year's experiments, identify key learnings, and plan for future self-development. Consider building a course. Matthew D'Avella recommends doing this.
“So as the year winds down and as I finish up my last 30-day experiment, I wanted to break down all of the things I learned, the good things and the bad, the areas where I completely screwed up so you guys don't have to make the same exact mistakes that I did. Now, my big picture goal, my big vision for next year is to combine all of this into an actionable course to hopefully help you guys change your own lives.”
What You'll Accomplish
- Develop awareness of personal habits and routines.
- Learn to experiment with different self-development practices.
- Identify habits that contribute most to personal well-being.
- Understand the challenges of habit formation and consistency.
- Cultivate resilience and adaptability in the face of setbacks.
- Discover personal preferences and routines through experimentation.
Full program access + updates