January Challenge: Week 3 — Creating Space & Following Through

Welcome to Week 3 of the January Challenge! This week is all about creating space — in your mind, your schedule, and your habits — so you can follow through on the things that truly matter. These goals are meant to help you feel more present, more rested, and more confident in showing up for yourself.

As always, the goal is progress, not perfection.

Your Week 3 Goals

For Week 3, you’ll complete all five goals at least five days out of the week. Once you’ve finished everything for the day, head to the Challenges tab in the app and tap “Complete” to track your progress.

Here’s what you’ll be working on:

1. Intentionally unplug for at least one hour: Choose an hour each day to step away from screens. This could be during family time, while reading, during your workout, or before bed. Put your phone away, silence notifications, and give your brain a break.

2. Do your Wilma workout: Keep moving your body daily with your Wilma workout. Even on busy or low-energy days, showing up for a short workout still counts and still matters.

3. Do something you’ve been avoiding: This doesn’t need to be big or overwhelming. Think small, doable wins, like:

• Scheduling an appointment you’ve been putting off

• Sending a quick email or text you’ve been avoiding

• Folding the laundry that’s been sitting there

• Cleaning out one drawer or pile

• Starting the first step of a bigger task

The goal is momentum, not perfection.

4. Eat a breakfast with protein: Starting your day with protein helps stabilize energy levels, support metabolism, and reduce mid-morning crashes. This could look like eggs, Greek yogurt, a protein shake, cottage cheese, or leftovers — simple and realistic is perfect.

5. Get at least 7 hours of sleep: Sleep is not a luxury — it’s foundational. Do what you can to support rest by setting a bedtime, unplugging earlier, or creating a calming nighttime routine. Some nights will be easier than others, and that’s okay.

How to Complete the Week

Each day you complete all five goals, head to the Challenges tab and click “Complete.”Your goal is to complete 5 out of 7 days this week.

Check the Challenges tab daily for reminders, encouragement, and any surprise giveaways along the way.

A Reminder for This Week

Doing hard things — even small ones — builds confidence. Giving your brain space, your body fuel, and yourself rest creates a foundation that supports every other goal you have.

You’re building habits that last.

Keep going — we’re cheering you on!