January Challenge: Week 1 — Building Momentum with Simple Habits

Here is the week 1 checklist! Screenshot this and mark it off as you go.

Welcome to Week 1 of our January Challenge! We’re kicking things off with a set of simple, intentional habits designed to help you ease into the new year feeling motivated, grounded, and supported — not overwhelmed.

This first week is all about building momentum through small, doable actions that make a big impact when done consistently. Nothing extreme. Nothing complicated. Just five daily habits that help you feel better physically and mentally.

Your Week 1 Goals

For Week 1, your goal is to complete all five habits at least five days out of the week. Once you’ve finished them for the day, head to the Challenges tab in the app and click “Complete” to track your progress.

Here’s what you’ll be focusing on:

1. Listen to an uplifting podcast - Start your day or unwind in the evening with something positive, motivating, or encouraging. This is about feeding your mind with something that lifts you up.

2. Do your Wilma workout - Whether you're already in the mode of daily workouts or it's a new habit you're ready to start, hop into the app and let's go! The best part of the Wilma app (okay, one of the best parts!) is already having your workouts programmed. No need to overthink it or waste time planning them for the week. They're programmed with you in mind and ready to go when you are!

3. Prep a healthy meal - This doesn’t have to be complicated. Prepping a balanced meal ahead of time helps set you up for better choices throughout the day and reduces stress around food. Some days this looks like putting dinner in the crockpot in the morning or making extra dinner for lunch the next day. Maybe your prep doesn't even happen ahead of time! Making yourself a healthy breakfast or lunch when you'd usually skip it, still counts.

4. Eat at least 100 grams of protein - Protein helps with energy, muscle recovery, and staying full longer. Focus on spreading it throughout the day rather than all at once.

5. Declutter one small area - A drawer, a counter, your purse, your inbox, your car cupholder —small wins count. Clearing physical space often helps clear mental space, too.

How to Complete the Week

Each day you complete all five goals, head to the Challenges tab in the app and tap “Complete.”Your goal is to hit 5 out of 7 days this week — consistency over perfection.

A Note Before You Start

This challenge isn’t about being perfect or doing everything flawlessly. It’s about STARTING, building routines that support you, and showing yourself that bringing intention into your daily life is possible and doesn't have to be overwhelming. Some days will feel easier than others — that’s normal. What matters most is that you keep going.

Let’s just start, together.