Keeping Good Habits After the Challenge Ends


Each week during the Challenge we’re sending you (our Partners and Team Captains) a rundown of our best tips and methods to increase your team’s engagement with the Challenge. You can put these tools in action using the Captain’s Post (a message to your whole team, pinned to the top of the Communication Feed. You can create one by selecting “Captain’s Post” in the dropdown when you write an update (desktop) or checking the Captain’s Post box (in the iOS or Android App).

This week’s Captain’s Practice: Give your players concrete ways to maintain the Daily Habits that are most important to them, even after the Challenge ends.

Why do this Captain’s Practice?

Completing a 6-week Challenge is a big deal. Odds are your players (especially the first-timers) have seen huge shifts in mindset, body composition, and day-to-day habits. They’re literally different people than they were when they started.

Still, they might be experiencing some fatigue — bored of restricting their diet, sick of logging daily scores, ready to let loose a little. They might be ready to go back to the way things were before the Challenge ever happened.

While loosening up a bit is cool, you’ll want to make sure that they don’t pull back too far, falling into that old rhythm of nachos, late nights, poor hydration, and no exercise, losing all their progress (and forgetting that there are certain elements of the Challenge that they love).

To help your players stay the course, you’ll lead by example, penning a Captain’s Post to show them that some Habits survive — even after the Challenge ends. A sample post is below.  Feel free to use it as written or modify it to make it your own:


Hey Team,

Welcome to Week 5 of the Challenge.

(We're almost there!)

With only 10 days left (we end March 17th), you might want to take a few minutes and ask yourself these questions:

  • How am I going to bring the 7 Habits into my "normal" life after the Challenge ends?  
  • Which ones are most important to me to continue (and which ones am I willing to let go)?
  • How can I make livable choices (that aren't quite as strict as the Challenge) but still keep me progressing forward?

I want to help.

So here are some examples of things that I do between challenges to keep the healthy vibe going. This is by no means an exhaustive list - merely the things that I’m planning to keep in my life after next Friday:

  • I’m going to worry a less about exact adherence to the Nutrition List (I’m on Lifestyle), but there are certain rules that I’m keeping — no candy, no soda, no dairy, no added sugar, limited booze. I find that my athletic performance (and my mood) is way better without this stuff.
  • Hydration is staying, too. I feel so much better when I concentrate on water intake. I’ll just keep my water bottle handy, and have a glass with every meal.
  • I love the idea that exercise happens every day, even if for just 10 minutes. I’m going to continue to work out hard 3-4 days a week, and then just hit those 10 minute thresholds for some other activities I like doing — walking the dog, hiking, and running. On the days I go hard, I’ll definitely keep up with my mobility, but it might suffer a bit on “activity days”.
  • Sleep will be a bit more flexible, but I’m going to try to hit 90 minute cycles — sleeping 6 or 7.5 hours every night, no matter what.
  • I’ll likely let most of the Well-Being Practices and reflections go, with the exception of meditation, because I feel great when I get that in — calmer and more focused.

Feel free to build your own list (and even share right here).  Which Habits are you going to keep after the Challenge ends?

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