# data[].attributes.body
For my 30-day challenge, I plan to wake up earlier every day at 6:30 AM and follow a consistent morning routine. I want to use this time to be more productive, whether it’s going to the gym, planning my day, or spending some quiet time focusing on myself. My goal is to build discipline, improve my time management, and start my days with a positive mindset. I know it will be challenging at first, but I am committed to staying consistent for all 30 days.

# data[].attributes.body
For my 30-day challenge, I am committing to a professional readiness routine to make the most of my final semester. Over the next 30 days, I will dedicate one hour every morning to focused, distraction-free studying or reviewing course materials before my day officially starts. To prepare for my transition into the industry, I will also reach out to two professionals in the Food Science field on LinkedIn each week to grow my network and gain insights into the current job market.

I’ve noticed that I often leave tasks to the last minute, so this challenge is about building the consistency needed for a successful career. I will track my daily study sessions and weekly networking goals in a journal to stay accountable. By the end of these 30 days, I aim to feel more organized, better connected to my industry, and more confident as I approach graduation.

# data[].attributes.body
For my 30-day challenge, I want to become more disciplined during my final semester and make better use of my time. Recently, I’ve noticed that I get distracted easily, so I want to take control of my routine and stay consistent.

Over the next 30 days, I will dedicate at least 1–2 hours daily to focused, distraction-free studying. I will also take care of my health by staying active for a few minutes each day. I want to rebuild my reading habit, so I will read for at least 10–15 minutes daily. In addition, I will make an effort to grow my professional network by connecting with more people in my field.

I will keep track of my progress to stay accountable. By the end of these 30 days, I aim to feel more productive, less overwhelmed, and more confident as I complete my final semester.

# data[].attributes.body
For my 30-day challenge, I have decided to focus on improving both my physical health and overall lifestyle by building consistent and healthy habits. Over the next 30 days, I plan to exercise for at least 20–30 minutes every day, whether it is walking, light workouts, or stretching. I want to make sure I stay active even on busy days, so I will choose activities that are realistic and sustainable for me.

In addition to exercise, I will also work on improving my eating habits by reducing junk food, avoiding unnecessary snacking, and including more nutritious foods like fruits, vegetables, and home-cooked meals in my diet. I will also make a conscious effort to drink enough water throughout the day, as hydration is something I often overlook.

Another important part of my challenge is to stay consistent and disciplined. Even on days when I feel tired or unmotivated, I want to push myself to complete at least a small part of my goal. I believe that building these habits over 30 days will help me develop a healthier routine that I can continue even after the challenge ends.

My main goal is not just physical improvement, but also to feel more energetic, reduce stress, and improve my overall well-being. I’m excited to take on this challenge and see the progress I can make.

Looking forward to reading everyone else’s challenges and supporting each other throughout this journey!

# data[].attributes.headline
Ananthakrishnan Kusalakumar               ( 301470503)

# data[].attributes.subject
Ananthakrishnan Kusalakumar               ( 301470503)

# data[].attributes.body
For my 30-day challenge, I plan to build a consistent gym routine by going to the gym 4 times a week and completing at least 45 minutes of exercise during each session. My workouts will include a mix of cardio and strength training to improve my overall fitness, increase my energy levels, and support a healthier lifestyle.

To stay consistent, I will prepare my gym bag the night before and schedule my workouts around my classes. I will also track my attendance and progress each week to keep myself accountable and motivated. By the end of the 30 days, I aim to develop a strong habit of regular exercise and feel more confident in maintaining this routine long-term.

# data[].attributes.body
To overcome my daily social media addiction, I will restrict my daily social media consumption to not more than one hour in order to be more productive and present in my 30-day challenge. I will monitor progress on the daily screen time app on my phone. To realize this, I will establish limitations on apps and substitute the time with other activities such as reading or walking. This is a achievable objective since I have the ability to manage phone use using inbuilt applications. I hope to develop a more purposeful way of using my time by the end of the 30 days.

# data[].attributes.body
For my 30-day challenge, I want to focus on improving myself mentally and spiritually. Over the past few months, I’ve realized that distractions and a busy schedule have stopped me from taking time for myself. Work kept me occupied, and I wasn’t able to spend enough time with my friends. I usually enjoy reading books, watching series, and writing in my journal during my free time, and I want to start doing these things again. This time, I will try my best to build these habits back. I have also started attending yoga classes, which is helping improve both my mental and physical health.

# data[].attributes.body
For my 30 day challenge, I'm gonna try to reduce my screen time. I often feel like I do not have enough time in the day, usually I feel tired after school or work, but my screen time takes up a large portion of my day, which I can contribute to something more productive I feel. For example, I have a lot of books I need to get through. Hopefully by the end of the 30 days I can build a small routine of other activities besides staring at my phone.

# data[].attributes.body
For the next 30 days, I will commit to studying for at least one hour every day outside of my classes. I often rely on last-minute preparation, which affects my understanding and performance, so this challenge will help me build a consistent study routine. During this time, I will review lectures, practice concepts, and focus on understanding rather than memorizing, while also managing distractions and improving my time management. By the end of the 30 days, I hope to feel more confident in my subjects and develop a lasting habit of disciplined learning.

# data[].attributes.body
For the next 30 days, I will read a book for at least 30 minutes every day. Reading is something I used to really enjoy, but lately I haven't been able to make enough time for it due to other priorities. Through this challenge, I want to rebuild that habit and make reading a consistent part of my daily routine again. I plan to set aside a specific time each day, either in the morning or before bed, to stay committed and avoid distractions. This will not only help me relax and reduce screen time, but also improve my focus and expand my knowledge. By the end of the 30 days, I hope to feel more motivated to continue reading regularly and possibly finish one or more books.

# data[].attributes.body
My 30 Day Challenge is to order food only twice. Even if it is very convenient, it's expensive in the long run and not the healthiest. I'll test my control, as well as have an opportunity to maybe learn new recipes and find what I like.

# data[].attributes.body
For the next 30 days, I will commit to spending at least 30 minutes each day learning something new and actively applying it. This could include reading, practicing a new skill, or reflecting on what I’ve learned to better understand and use it in real life. My goal is to build consistency, stay curious, and improve my ability to learn, unlearn, and grow.

Looking forward to seeing everyone else’s challenges and supporting each other along the way

# data[].attributes.body
For my 30-day challenge, I plan to build a habit of continuous learning by spending at least 30 minutes every day reading or learning something new. This could include articles, short courses, or watching educational videos on topics that interest me. I want to challenge myself to stay consistent and curious, even on busy days. By the end of the 30 days, I hope to improve my discipline, expand my knowledge, and develop a stronger habit of lifelong learning.

# data[].attributes.body
For my 30-day challenge, I am committing to studying for at least one hour every single day, regardless of how busy or tired I feel. I chose this challenge because I’ve realized that my biggest weakness is inconsistency—I tend to study more only when exams or deadlines are close, instead of maintaining a steady routine. Over the next 30 days, I want to build discipline by making studying a daily habit rather than something I only do under pressure. I will try to use methods that match my learning style, such as writing notes, using diagrams, and practicing actively instead of just reading. I also plan to track my progress each day so I can hold myself accountable and see how consistent I really am. By the end of the 30 days, my goal is not just to improve my academic performance, but to develop better focus, time management, and a stronger mindset toward learning.

# data[].attributes.body
For my 30-day challenge, I want to stay more focused during my final semester and build better daily habits. Lately, I’ve been getting distracted and not using my time properly, so I want to improve that.

For the next 30 days, I will spend at least 1–2 hours each day focusing only on my studies without distractions. I will also work on my health by staying active for a few minutes daily. I want to bring back my old habit of reading, so I will read for at least 10–15 minutes every day. Along with this, I will try to build my network by connecting more with people in my field.

I will track my progress to stay consistent. By the end of the 30 days, I want to feel more focused, less stressed, and more confident as I finish my final semester.

# data[].attributes.body
my 30-day challenge, I plan to focus on improving my consistency and self-discipline, especially in my studies and daily routine. I have noticed that I often lose focus after work or only study when deadlines are close, so I want to change that habit. For the next 30 days, I will study for at least 1–2 hours every day without distractions, even if I feel tired. I will also work on my physical health by doing at least 20–30 minutes of activity daily, such as walking or light exercise. In addition, I will reduce unnecessary screen time and try to sleep on time so that I can stay productive. I will track my daily progress to make sure I stay consistent and accountable. The goal of this challenge is to build discipline, improve my focus, and create habits that I can continue even after the 30 days are over.

# data[].attributes.body
For my 30 day challenge, I want to focus on my physical health, as this part of my life has been lacking in the last few months, due to how busy life gets.

I used to go for a 30 minute walk every single day last summer, just to get up and moving. I want to do that again, and I believe that setting this goal for a 30 day period would help hold myself responsible and see that I stick to it. Beyond the 30 days, I believe I can continue this habit like before. However, even if I fall off after the 30 days, I would know that at least I did complete my goal.

# data[].attributes.body
For my 30-day challenge, I plan to focus on improving my physical and mental well-being by committing to a daily routine of exercise and mindful habits. Specifically, I will do at least 30 minutes of physical activity each day, such as walking, gym workouts, or stretching. In addition, I will work on reducing screen time before bed and practicing mindfulness or meditation for at least 10 minutes daily.

The goal of this challenge is to build consistency, improve my energy levels, and develop healthier habits that I can maintain even after the 30 days are over.

# data[].attributes.body
For the next 30 days, I want to make small but positive changes in my daily life to become more productive and healthy. I will try to drink more water every day and reduce my screen time, especially at night before sleeping. I also plan to do for a short walk in the evening to stay active and clear my mind.

I will try to learn a few new English words every day to improve my vocabulary. At home, I will help with small tasks without being told. I also want to spend at least 10 minutes daily organizing my notes or planning my next day.

These are simple changes, but I think if I follow them for 30 days, they will help me build better habits and feel more organized and focused.

# data[].attributes.body
For my 30-day challenge, I will practice daily meal planning and healthy cooking. Every day, I will plan at least one balanced meal and prepare it myself, focusing on proper nutrition, portion control, and food safety practices. As a Food Science student, this will help me connect my academic knowledge with real-life habits, improve my cooking skills, and build a consistent healthy routine. I will also track my progress and reflect on any improvements in my eating habits and time management over the 30 days.

# data[].attributes.body
For the next 30 days, I will commit to learning something new every day for at least 30 minutes and applying it in a practical way. Instead of just consuming information, I will focus on actively engaging-taking notes, asking questions, and reflecting on what I learned. I will also track my progress daily to stay consistent and identify patterns in how I learn best. This challenge is meant to push me out of passive habits and build discipline in continuous learning. By the end of 30 days, I aim to develop a stronger habit of learning with intention rather than just completing tasks.

# data[].attributes.body
For my 30-day challenge, I want to work on improving my self-growth mentally and spiritually. Over the past few months, I realized that distractions were preventing me from taking time for myself. Work kept me busy and distracted from spending time with my friends. I usually read books, watch series or dramas, and write something in my journal, like devotional words, during my alone time. This time I will do my best to bring it back. I also found a new hobby that helps my mental and physical health, which is attending yoga class.

# data[].attributes.body
For the next 30 days I want to create a skincare routine before going to sleep and after waking up. I used to have one, but I was so inconsistent back then and eventually quit doing it. Right now the stress is making my hair and skin so oily, shiny and with more pimples. So I want to have a clear skin before the convocation ceremony. I think this activity will benefit me a lot to look better, cleaner and with more confidence.

# data[].attributes.body
For my 30-day challenge, I will focus on reducing distractions and improving my daily focus. I often spend time on my phone without realizing it, so for the next 30 days, I will limit my social media use to a fixed time and avoid using my phone during study or work hours. Instead, I will use that time to complete important tasks, plan my day, or learn something new related to my field.

My goal is to build better discipline and improve my productivity. By the end of 30 days, I want to develop better control over my time, stay more focused, and feel more organized in my daily routine.

# data[].attributes.body
For the next 30 days, I am going to establish and maintain a consistent sleep and wake-up schedule. My goal is to fix my irregular sleep patterns, which have been causing fluctuations in my physical stamina and daily energy levels. By stabilizing my rest, I want to build a more resilient physical foundation and ensure I have steady energy to focus on my final semester and future career.

# data[].attributes.headline
Anvitha Raghavan                                              301361137

# data[].attributes.subject
Anvitha Raghavan                                              301361137

# data[].attributes.body
Next 30 days, I am planning to concentrate more in focusing on maintaining my work life ,academics and physical health. At the moments is it really difficult to focus on both physical health and academics at the same time. Since it is almost end of the semester it is also important to give time for both and plan and execute.

# data[].attributes.body
For my 30-day challenge, I plan to wake up early every day and follow a consistent morning routine. My

focus will be on maintaining discipline and using my mornings more productively. I will use this time for planning my day, studying, or doing light exercise.

My goal is to build a strong and consistent habit that improves my time management and helps me stay focused throughout the day. I believe this challenge will make me feel more organized and motivated.

# data[].attributes.body
Set a daily hydration goal of drinking 8–10 glasses (about 2 liters) of water each day. I will replace sugary drinks like soda and sweetened coffee with water, herbal tea, or infused water to improve energy levels, support focus, and build a lasting healthy habit.

# data[].attributes.body
For the next 30 days, I would like to eat something for breakfast. I usually skip breakfast and have gotten used to it. I want to see what would change in my daily life if I didn’t skip breakfast. I would also like to keep my breakfast healthy by avoiding excessive sugar and processed food.

# data[].attributes.body
For my 30 day challenge, I plan on having a daily routine that I must follow regardless of my school or work schedule. I have observed that I have poor management skills, which often makes me to work under pressure. Having a daily routine will help me to keep track of time and be more productive.

# data[].attributes.body
For my 30-day challenge, I will turn my daily routine into a game-like system. I will treat each task, such as going to the gym, eating healthy meals, and studying, as daily missions to complete and “level up.” This approach will help me stay motivated and make the process more enjoyable. I know it will not be easy, and there may be days when I feel tired or unmotivated. This challenge is about showing up and trying my best instead of being perfect. I want to prove to myself that I can stay consistent and build better habits. I will track my progress and take notes each day to stay accountable and see my improvement.

# data[].attributes.body
What I would like to do for the next 30 days is go for a 15 min run every day. I want to do this because there are a lot of health benefits for doing cardio at all ages and can help you life longer and have a higher quality of life.

# data[].attributes.body
My next 30-day challenge is to level up from basic balance to building a more disciplined and growth-focused routine in both my studies and work. I will aim to study more efficiently by setting clear daily goals, practicing active learning, and reviewing concepts regularly, while continuing to stay focused and responsible during my work shifts. Along with this, I will work on improving my time management, reducing distractions, and taking better care of my physical and mental health through proper sleep and short daily breaks. The goal of this challenge is not just to manage both responsibilities, but to become more confident, productive, and consistent in handling them without stress.

# data[].attributes.body
For my 30 day challenge, I plan to walk at least 10,000 steps every day to improve my physical health and well-being. I will track my progress and share updates throughout the month.

# data[].attributes.body
For the next 30 days, I am going to focus on improving my consistency and productivity in my studies. My goal is to follow a structured daily routine that helps me stay organized and manage my time effectively while handling multiple assignments and responsibilities. I will dedicate specific time each day to review my class material, especially topics related to food safety, quality assurance, and HACCP, to strengthen my understanding.

In addition, I plan to work on minimizing distractions and completing my tasks before deadlines. This approach will help me reduce stress, improve my academic performance, and build better study habits that will benefit me in the future.

# data[].attributes.body
For my 30-day challenge, I plan to read or learn something new related to food quality and safety every day. This will help me improve my knowledge and stay updated in my field. I hope that by the end of the 30 days, I will have developed a stronger habit of continuous learning.

# data[].attributes.body
For the next 30 days, I will avoid added sugar in my diet. I want to become more mindful of my eating habits and improve my self-discipline. This challenge will help me understand how reducing sugar affects my energy, focus, and overall well-being. My goal is to build a healthier habit and stay consistent for the entire 30 days.

# data[].attributes.body
For the next 30 days, I’m committing to improving my physical and mental well-being by incorporating a consistent morning routine. Each day, I’ll start with 10 minutes of light exercise, followed by 5 minutes of deep breathing or meditation. As a student balancing coursework and other responsibilities, I believe this routine will boost my energy levels, focus, and overall mindset throughout the day. It’s a simple way to build healthier habits and create a more positive start to each morning.

# data[].attributes.body
I would like to wake up at 6:00 AM every weekday for the next 30 days and start my mornings with a 20-minute workout. I hope this helps me feel more energized and focused throughout the day. I believe having a consistent routine will keep me more organized and in a better mood. Doing this daily could also help build my self-discipline and make me feel more productive. Overall, I think this goal will have a positive impact on both my physical and mental well-being.

# data[].attributes.body
For the next 30 days, I’ve decided to focus on self-growth by practicing daily gratitude and mindfulness. Each day, I will take 10–15 minutes to reflect and write down three things I’m grateful for, along with one positive intention for the next day. As an international student balancing academics, work, and life away from home, I believe this practice will help me stay grounded, reduce stress, and maintain a positive outlook. It’s a small but meaningful step toward improving my mental well-being and staying connected with what truly matters.

# data[].attributes.body
Participated in a 30-day personal development challenge aimed at fostering consistent growth in a targeted area e.g., mindfulness, productivity, physical health, or learning a new skill. Documented progress regularly, reflected on challenges and successes, and evaluated the overall impact of habit formation on personal and academic development.

# data[].attributes.body
For the next 30 days, I plan to spend at least 15 minutes each day alone without distractions—no phone, no music, no screens. I want to use this time to reflect, clear my mind, and reconnect with myself. I believe learning to be comfortable in solitude is important for personal growth and mental clarity. I'm excited to see how this challenge will help me feel more grounded and self-aware.

# data[].attributes.body
For my 30-day challenge, I plan to actively look for a job and stay consistent with going to the gym. My goal is to apply to new job opportunities every week and work out at least 3–4 times per week to build both my career and personal health.

# data[].attributes.body
For my 30-day challenge, I plan to dedicate 15 minutes every day to mindfulness meditation to improve focus and reduce stress. By setting aside this time each day, I aim to cultivate a sense of calm and clarity that will enhance my overall well-being and productivity. I will track my progress using a journal to reflect on how I feel before and after each session. This challenge will help me build a consistent habit of prioritizing mental health and self-care

# data[].attributes.body
For the next 30 days, I will challenge myself to read for at least 20 minutes every day—whether it’s a book, article, or something related to my personal interests or studies. I want to build a habit of mindful reading to expand my knowledge and improve focus. Looking forward to seeing what others are working on!

# data[].attributes.body
My decision to take on a 30-day challenge to be on time comes from a desire to build better discipline and improve my daily routine. I will start by identifying where I usually waste time and adjust my schedule accordingly. Simple actions like setting my clock five minutes ahead and preparing things the night before will help me stay on track. I plan to wake up at a fixed time every day and avoid hitting the snooze button. By staying consistent with these small habits, I believe punctuality will become a natural part of my life.

# data[].attributes.body
For the next 30 days, I’m going to focus on improving my physical and mental wellness to better support my academic success and personal growth. My goal is to develop a consistent morning and evening routine that includes 15 minutes of light exercise, 10 minutes of mindfulness or journaling, and a screen-free wind-down before bed. I’ll also track my water intake and try to get at least 7-8 hours of sleep each night. This challenge will help me feel more energized, reduce stress, and stay focused throughout the day. By creating healthy habits, I hope to build a stronger foundation for both school and life.

# data[].attributes.body
For my 30-day challenge, I’m going to read at least 15 pages of a personal development book every morning. I’ve been meaning to dive into self-improvement books, and I think this will help me start each day with a positive mindset and new ideas. By the end of the 30 days, I’m aiming to have finished at least one book and be able to apply some of the insights to my daily life.

Excited to see how this goes, and I can’t wait to hear about everyone else’s challenges!

# data[].attributes.body
For the next 30 days, I plan to improve my mental clarity and reduce screen fatigue by incorporating a daily 10-minute mindfulness or guided breathing session before bed. I often feel mentally drained from juggling tasks and screen time, and I believe a consistent wind-down routine will help me sleep better and feel more refreshed. I’ll be using a timer and journaling short reflections each night to track how it impacts my sleep and mood. My goal is to reduce nighttime anxiety and create a habit that supports long-term emotional well-being. I’m excited to see how this small change can help me stay more balanced during busy weeks!

# data[].attributes.body
Over the next 30 days, I will focus on improving my health by establishing a consistent exercise routine, eating a balanced diet, and prioritizing sleep. I will commit to exercising for 30-60 minutes each day, incorporating a mix of cardio, strength training, and flexibility exercises. My meals will include more whole foods, such as vegetables, lean proteins, and whole grains, while minimizing processed foods and sugary snacks. I will ensure I stay hydrated by drinking 2-3 liters of water daily. Additionally, I will focus on getting 7-8 hours of quality sleep each night by maintaining a regular sleep schedule, going to bed and waking up at the same time each day. Lastly, I will practice mindfulness through meditation or journaling for 10-15 minutes daily to reduce stress and stay focused on my health goals

# data[].attributes.body
For the next 30 days, I’m challenging myself to completely stay off social media after 9 PM every night. Lately, I’ve noticed how much time I spend scrolling before bed, which often leads to poor sleep and feeling tired the next day. By cutting off social media in the evenings, I’m hoping to create a healthier nighttime routine ;maybe replace that time with reading, journaling, or just relaxing without a screen.

This challenge is all about improving my focus, sleep quality, and overall mental well-being. Excited (and a little nervous) to see how it goes! Let me know if you’ve tried something similar or want to join me!

# data[].attributes.body
For the next 30 days, I'm going to focus on improving my time management skills while juggling multiple assignments and projects. My goal is to create a detailed schedule to help me stay on top of everything, ensuring I meet all deadlines, including my HACCP Plan Assignment and other lab work. I'll also set aside time each day to dive deeper into food science topics, especially related to food safety and processing, to boost my knowledge and overall academic performance. This plan will help me stay organized and productive, which will not only improve my grades but also my skills for the future.

# data[].attributes.body
For the next 30 days, I plan to start each morning with a 20-minute brisk walk to boost my energy and mental clarity throughout the day. I often find myself feeling sluggish in the mornings, especially when I jump straight into work or studies. By making time for a short walk, I hope to create a more mindful and productive start to my day. I will be tracking my progress through a fitness app and keeping a log to stay consistent. My goal is to complete this challenge five times a week and build a habit that I can continue even after the 30 days are over. I'm looking forward to seeing how this simple change can impact my focus and mood.

# data[].attributes.body
For the next 30 days, I am committing to starting each day with a healthy breakfast that includes a good source of protein and fiber. As a food science student, I want to better understand how consistent and nutritious eating habits impact my energy levels, focus, and overall well-being. I’ll be documenting how I feel each day to reflect on the connection between diet and productivity—turning this challenge into both a personal and academic learning experience.

# data[].attributes.body
For my 30-day challenge, I plan to focus on improving my time management skills. I often find myself struggling to balance academic work, personal projects, and self-care, so I'm going to dedicate time each day to plan out my tasks, prioritize them, and track my progress. I’ll be using a combination of a digital planner and physical to-do lists to stay organized and accountable. I’m hoping this will not only improve my productivity but also help me maintain a healthier work-life balance.

# data[].attributes.body
For the next 30 days, I am planning to focus on building a healthy and balanced lifestyle. I will include regular workouts to stay active and improve my physical health. I also want to take better care of my skin as part of my daily self-care routine. Along with this, I aim to focus on my inner growth — staying positive, motivated, and working towards my goals in life and in the food industry. This challenge will help me stay consistent, develop good habits, and prepare myself both personally and professionally for a better future.

# data[].attributes.body
For my 30-day challenge, I plan to focus on enhancing both my personal discipline and professional development. Each day, I will dedicate 30 minutes to reading or reviewing scientific literature, news articles, or regulatory updates related to biotechnology, food safety, or environmental sustainability. As a student in the field, I believe that staying updated on current trends and breakthroughs is crucial for developing a strong foundation for my future career. I will also keep a daily journal to summarize my learnings and reflect on how they relate to my coursework and long-term goals.

In addition to this academic focus, I will work on building a consistent morning routine to improve my time management and mental well-being. This includes waking up by 7:00 AM, limiting screen time in the morning, doing 15 minutes of stretching or light exercise, and staying hydrated throughout the day. By the end of the 30 days, I hope to feel more balanced, confident, and prepared—both mentally and professionally. This challenge is not only about personal growth but also about building lifelong habits that align with my values of continuous learning and self-improvement. I’m excited to take on this journey and reflect on my progress.

# data[].attributes.body
For my 30-day challenge, I am committing to a healthier and more disciplined daily routine by waking up early every morning and starting my day with at least 30 minutes of physical exercise. This could include a brisk walk, yoga, stretching, or a light home workout depending on the day. I’ve realized that staying physically active not only improves overall health but also greatly enhances mental clarity, focus, and productivity, especially important as we juggle assignments, labs, and group projects in FST-326.

In addition to exercise, I will make a conscious effort to eat a balanced breakfast and reduce unnecessary screen time in the mornings. My goal is to use this quiet time for self-reflection, organizing my to-do list for the day, and even revisiting course notes or reading food safety updates when possible.

By the end of this 30-day challenge, I hope to establish a consistent morning routine that sets a positive tone for the rest of the day. I also plan to document my progress in a personal journal to track how this habit affects my mood, academic performance, and overall well-being.

# data[].attributes.body
For the next 30 days, I aim to reduce my daily phone screen time to improve my focus and overall well-being. Specifically, I want to limit my phone use to a maximum of 2 hours per day. I will measure my progress using built-in screen time tracking apps. This goal is attainable by setting app limits, turning off non-essential notifications, and creating phone-free zones during meals and before bed. Reducing screen time is relevant to my desire to be more present and productive throughout the day. By the end of the 30 days, I want to consistently stay within the 2-hour limit and feel less dependent on my phone.

# data[].attributes.body
For my 30-day challenge, I plan to improve my sleep schedule by going to bed and waking up at the same time every day. I will aim to get at least 8 hours of sleep each night by creating a relaxing bedtime routine, limiting screen time before bed, and tracking my sleep habits. My goal is to feel more rested and energized throughout the day. Excited to see how this helps me stay more focused and productive!

# data[].attributes.body
For my 30-day challenge, I want to focus on improving my time management and self-care because my course is coming to an end this month. I plan to balance my time properly between completing assignments, taking care of my health, and preparing for my future career. I want to start eating a more healthy diet, do some simple exercises daily, and take enough rest without feeling stressed. I will also spend time updating my resume and actively searching for a job in my field of study. My goal is to stay positive, organized, and take small steps every day towards a better routine and future.

# data[].attributes.body
For the next 30 days, I’m committing to building a more balanced and intentional lifestyle. Each day, I will aim to sleep by 11 PM and wake up by 7 AM to restore a healthy sleep rhythm. I’ll start each morning with a focused task without distractions, whether it's studying, working, or making progress on a personal growth. To support my energy and well-being, I’ll eat at least one healthy, balanced meal a day and drink 2000mL of water. I’ll also tidy up my room daily to create a clean and calming environment. Each week will have a mini-focus: in Week 1, I’ll work on resetting my routine by cutting screen time before bed and clearing my space. Week 2, I will be making to-do lists and follow them everyday to build focus. By Week 3, I will get used to tidying up my room daily to maintain it organized. By Week 4, I shall evaluate my progress and acknowledge the changes I’ve made. By the end of this challenge iI hope I can build a structured life, stay grounded, and feel well both physically and mentally.

# data[].attributes.body
For the next 30 days, I am committing to improving both my physical health and my reading habit through two specific and manageable actions. I will start by eliminating added sugar from my diet to support better energy levels and overall wellness. To keep this measurable, I’ll track my daily intake and aim for zero grams of added sugar each day, making healthier swaps like fruits or whole foods when cravings hit. At the same time, I will nurture my mental health and personal growth by reading at least five pages of a book that genuinely interests me every night before going to sleep. This small, consistent habit is realistic and easy to incorporate into my routine, no matter how busy the day has been. By keeping both goals specific, actionable, and time-bound within a 30-day period, I will be able to reflect on my progress at the end of the month and assess the positive impact these small but meaningful changes have made on my daily life.

# data[].attributes.body
For my next 30-day challenge, I am willing to create a simple, consistent exercise and sleep routine aimed at improving both physical health and overall well-being. in terms of execution, I will set a fixed wake-up and bedtime to regulate my circadian rhythm, targeting at least 7–8 hours of quality sleep each night. For exercise, I will commit to 60-75 minutes daily, incorporating strength training, cardio, and flexibility workouts to keep things balanced and engaging. I will track my progress using a journal or app, stay hydrated, and adjust the intensity based on how I feel. Staying consistent and mindful will be key to turning these habits into a sustainable lifestyle.

# data[].attributes.body
Christadi Edvina Vinoth (301378681)
For the next 30 days, I plan to dedicate at least 20 minutes a day to improving my English-speaking skills, especially for professional conversations. I’ll be using tools like podcasts, shadowing techniques, and speaking in front of a mirror to build confidence and fluency. I will also engage in short English dialogues with peers or mentors to practice real-life interactions. This challenge will support both my personal growth and my future role in food quality assurance.

# data[].attributes.body
For my 30-day challenge, I am dedicating myself to improving my English language proficiency in preparation for an upcoming language test. Over the next month, I plan to consistently work on all four key language skills; reading, writing, listening, and speaking, to build both my confidence and performance.

Each day, I will set aside at least one hour to engage in focused practice. This will include reading articles and short stories to enhance my vocabulary and comprehension, writing short essays or journal entries to improve my grammar and clarity, listening to podcasts and mock test recordings to develop better auditory understanding, and speaking practice through language exchange platforms or recording myself for self-evaluation.

To keep track of my progress, I will maintain a small log of daily activities and note any improvements or challenges I experience along the way. I’ll also take weekly mock tests to evaluate my development and adjust my strategy if needed.

# data[].attributes.body
30-Day Challenge: I want to concentrate on eating mindfully and drinking plenty of water over the next thirty days. I'll keep note of how much water I drink each day and choose foods wisely by include more fruits, veggies, and whole grains in my meals. In addition to enhancing my physical well-being, this challenge will help me maintain a closer relationship with the food I consume, which is in line with my love of food science!

---

# data[].attributes.body
for the next 30 days, i am challenging myself to reinvent some aspects of my identity. by trying new and unique thing that i am afraid to try. for instance, i am afraid waters thus i never learned to swim. this is something i want to change. in addition, i want to try going on a backpacking trip through Canada. i also want to be more skillful thus i want to try my hands in learning some French.

# data[].attributes.body
I am excited to learn new skills within the next 30 days. I have decided to pursue my childhood dream of learning how to play the piano. I believe now is the perfect time, and it’s never too late to challenge myself and begin this new journey. To support my goal, my husband generously bought me an electric keyboard to get started, and he is eager to help me along the way. His encouragement and support mean a lot to me, and I am truly motivated to make the most of this opportunity to grow and explore something both fun and meaningful.

# data[].attributes.body
For the next 30 days, I’m going to practice intentional digital minimalism, that means setting clear boundaries around screen time—especially outside of work. I’ll be limiting social media to just 15 minutes a day, turning off non-essential notifications, and carving out at least an hour a day for offline activities like reading, journaling, walking, or learning a new skill (maybe calligraphy or cooking something new each week). The goal is to create more mental space, reduce the constant noise, and reconnect with deeper, more focused thought.

At the end of each day, I’ll reflect for a few minutes on how it felt—what I noticed, what was hard, and what surprised me.

# data[].attributes.body
For the next 30 days, I’m challenging myself to do a no phone challenge each evening one hour with zero screens, replaced by either journaling, walking, or reading something unrelated to school or work. I want to rebuild a more intentional relationship with my time and reduce passive scrolling. Hoping this also helps with focus and sleep!

Let’s see how much clarity I can gain from a little digital silence.

# data[].attributes.body
Prioritize your rest by committing to 7–9 hours of quality sleep each night for the next 30 days. Good sleep boosts your mood, focus, memory, and overall well-being. Each day, follow a simple bedtime routine, limit screen time before bed, and aim to go to sleep and wake up at the same time. Track your progress and notice how consistent sleep transforms your energy and mindset. Small changes in your sleep habits can lead to big improvements in your daily life!

# data[].attributes.body
For my 30-day challenge, I plan to start going to the gym regularly and follow a strict, healthy diet. I have been meaning to take my fitness and health seriously, and this challenge feels like the perfect opportunity to stay committed. I want to build strength, improve my stamina, and develop healthier eating habits. My plan is to work out at least 4–5 times a week, focusing on both cardio and strength training.

Along with that, I will be cutting down on processed foods and sugar, drinking more water, and eating more balanced meals with fruits, vegetables, protein, and whole grains.

Sticking to a healthy routine for 30 days will help me feel more energetic, focused, and motivated. I am excited to see where this journey takes me, both physically and mentally!

# data[].attributes.body
I will spend 30 minutes each day reviewing what I’ve learned and making sure I understand the important concepts. I will also update my resume and research potential internships or job opportunities that align with my future goals. This challenge will help me finish the semester strong and start preparing for my career. I’ll keep track of my progress by setting small goals each week. By staying organized and proactive, I hope to be ready for the next steps in my career.

# data[].attributes.body
I'm setting a goal for myself to cut back on non-essential screen time for the next 30 days by using social media for no more than 30 minutes each day. To keep myself on track, I'll establish daily app limits and utilize screen time tracking apps to keep an eye on how much time I spend on each app. More time for worthwhile offline pursuits like reading, working out, or spending time with family is the aim. I think this will enhance my ability to concentrate, the quality of my sleep, and my general wellbeing. By the end of the challenge, I want to have established a long-term, healthy digital routine.

# data[].attributes.body
During my 30-day challenge, I want to journal and practice mindfulness for at least 20 minutes per day. I've seen that I frequently forget to pause and think because of my obligations to my job, education, and personal life. I intend to increase my self-awareness, decrease stress, and sharpen my attention with this challenge. I will either write about my views and experiences, practice breathing techniques, or meditate every day. I think this will keep me centred during hectic times and help me cultivate a healthier mentality. I can't wait to see how this daily routine affects my mental health in the coming month.

# data[].attributes.body
For my 30-day challenge, I plan to dedicate at least 15 minutes a day to mindfulness. Life is so busy, and I've realized how important it is to pause, reflect, and be present. My goal is to improve my mental clarity, reduce stress, and become more aware of my emotions and thoughts. I will take this time each day, whether in the morning or before bed, to reflect on what I've learned or felt throughout the day.

I'm excited to take this on and see how it positively impacts my mindset!

# data[].attributes.body
For the next 30 days, I challenge myself to wake up at 6:30 AM every weekday to start my mornings with a calm routine that includes stretching, journaling, and a healthy breakfast. My goal is to improve my focus, energy levels, and overall mindset by creating a consistent and peaceful start to the day. I’ll track my progress using a habit tracker and reflect weekly on how it’s affecting my productivity and mood. 🌞✨

# data[].attributes.body
For the next 30 days, I’m taking on a full-body and mind reset. My challenge is to hit the gym at least 4 times a week, stick to a muscle-gain meal plan, and cut down my screen time to under 3 hours a day (excluding school and work, of course).

My main goal is to build muscle, boost my energy, and spend less time scrolling and more time moving. I’m hoping that by the end of this, I’ll feel stronger, not just physically, but mentally too. Let’s see what 30 days of discipline can do!

# data[].attributes.body
For my 30-day challenge, I plan to work out for 30 minutes every day. I’m aiming to improve my fitness and energy levels by focusing on a mix of strength training, cardio, and flexibility exercises. My goal is to build a consistent routine and feel stronger and more energized by the end of the month!

# data[].attributes.body
For my 30-day challenge, I plan to practice mindfulness every day by taking 10 minutes each morning to meditate or journal. My goal is to reduce stress, stay focused, and become more self-aware during my daily routine. I'm excited to see how this small habit can create a big impact over time!

# data[].attributes.body
For my 30-day challenge, I will apply to at least one job every day and spend time improving my resume, cover letters, and interview skills. My goal is to stay consistent, motivated, and positive in my job search. I’ll also take time each day to research companies and learn something new that can help me in my career. This challenge will help me stay focused, build confidence, and hopefully bring me closer to finding the right opportunity.

# data[].attributes.body
For the next 30 days, I will dedicate 30 minutes each day to expanding my knowledge in food safety and quality assurance. I plan to use this time to read industry articles, review HACCP guidelines, and watch educational videos related to food microbiology and auditing. My goal is to build a stronger foundation for my future career and develop a consistent habit of professional learning.

# data[].attributes.body
For the next 30 days, I commit to listening to at least one self-development podcast every single day.

Whether it's about mindset, habits, confidence, or productivity, I want to use this time to sharpen my thinking and expand my perspective. I will set aside 20–30 minutes daily—during my commute, a walk, or while winding down—to complete this challenge intentionally.

# data[].attributes.body
For my 30 day challenge, I plan to apply at least 1-2 jobs a day, after this semester so I can get into the workforce as soon as I can. I plan on doing this as I have had a hard time gaining the confidence and motivation to apply for jobs in the past.

# data[].attributes.body
For my 30-day challenge, I plan to walk for 30 minutes every day, either in the morning or evening. I want to use this time to improve my physical health and clear my mind after long study hours. This habit will help me stay more focused in class and feel more energetic throughout the day. I’m also hoping it becomes a long-term part of my lifestyle.

# data[].attributes.body
For my 30-day challenge, I plan to walk for 30 minutes every day, either in the morning or evening. I want to use this time to improve my physical health and clear my mind after long study hours. This habit will help me stay more focused in class and feel more energetic throughout the day. I’m also hoping it becomes a long-term part of my lifestyle.

# data[].attributes.body
For my 30-day challenge, I plan to spend at least 15 minutes every day reading a non-fiction book or article to help grow my knowledge and improve my focus. I want to build a habit of learning something new each day and make reading a regular part of my routine.

# data[].attributes.body
I’ve decided to take on a 30-day challenge that’s simple but powerful:
"Spend 20 minutes outside every day—completely unplugged."

That means no phone, no music, just me and the environment—whether it’s a walk in nature, sitting on a park bench, or watching the sunset. I realized I spend so much time indoors, especially with screens, that I’ve started to feel disconnected from the world around me. This challenge is my way of reconnecting—mentally and physically—and giving my brain the space to breathe. I’m excited to see how this shift in routine improves my focus, creativity, and overall mindset.

Thank You

# data[].attributes.body
I want to get up early every morning for at least 20 minutes to read something enlightening or motivational for the next 30 days. My objective is to start each day by nourishing my mind and creating a happy atmosphere, whether it be through reading, writing, or listening to a podcast. To sharpen my focus and mentality, I wish to develop a regular practice of deliberate learning and introspection.

# data[].attributes.body
For my 30-day challenge, I plan to dedicate at least 30 minutes each day to learning or doing something that contributes to my personal or professional growth. This could include reading a book, listening to a podcast, exploring a new topic, practicing a skill, journaling, or even trying something creative like drawing or cooking a new recipe. The goal is to step out of my usual routine, stay curious, and build a habit of consistent growth and self-improvement. I want to use this challenge to better understand myself, explore my interests, and stay mentally active. By the end of the 30 days, I hope to feel more inspired, confident, and motivated to keep learning beyond the challenge.

# data[].attributes.body
For the next 30 days, I am committing to listening to one educational podcast or TED Talk every day to broaden my understanding of global issues and personal development. This will help me build a daily habit of focused learning and reflection outside of the classroom environment.

# data[].attributes.body
30-Day Challenge:
For the next 30 days, I will commit to reviewing one topic or concept related to food science or food safety every day for at least 20 minutes. This could include watching a video, reading an article, or summarizing class notes. My goal is to strengthen my foundational knowledge and prepare better for upcoming assessments and my future career in food technology. 💪📚

# data[].attributes.body
My 30-day challenge concentrates on creating two primary changes in my lifestyle that aim to enhance my health through daily water consumption of 2 liters and daily screen reduction by at least 1 hour. Drinking sufficient water each day is something which I seldom remember although I understand it substantially affects my body's energy and digestion while maintaining healthy skin. Logging my daily water consumption will help me establish an enduring water-drinking practice. Decreasing screen time proves vital because I noticed that eliminates my ability to concentrate and causes both my sleep cycle to suffer and my mind to lose clarity. I will allocate the extra time to read and journal as well as walking for better productivity alongside stress reduction and personal recharging. The physical and mental health improvements from my upcoming changes make me excited about the future month.

# data[].attributes.body
For my 30-day bulking challenge, I’m focusing on gaining muscle mass through a combination of a high-calorie, protein-rich diet and a consistent workout routine. I’ll be aiming to consume around 2,800 calories per day with plenty of protein to fuel muscle growth, while hitting the gym 4-5 times a week with a mix of upper and lower body exercises. Along with regular rest and recovery, I’ll track my progress by monitoring my weight, strength, and measurements to ensure I’m building muscle effectively. The goal is to increase my overall muscle mass, improve my strength, and set the foundation for continued progress beyond this challenge.

4o mini

# data[].attributes.body
For the next 30 days, I’m challenging myself to eat clean, colorful, and nourishing vegetarian meals. I want to explore homemade recipes, reduce junk food, and fall in love with food that fuels my body and lifts my mood. Each plate will be a little act of self-love, filled with freshness and flavor. Here’s to glowing skin, happy guts, and a healthier me—one bite at a time!

# data[].attributes.body
For my 30-day challenge, I’m going to focus on limiting my phone and social media use to just 1 hour a day. I’ve realized that I often get distracted by scrolling, especially when I should be studying or relaxing in a meaningful way. Since college life can already be overwhelming, I want to create more time for things that actually help me feel productive and calm—like reading, going for a walk, or just spending time with friends in person. This challenge is my way of setting boundaries and becoming more present in my day-to-day life.

# data[].attributes.body
For my 30-day challenge, I plan to go to the gym every day or at least stay physically active for 30 minutes. My goal is to build a consistent fitness routine, increase my energy, and take better care of my physical and mental health. Even on busy days, I’ll commit to doing something active like stretching or a quick home workout. I’m excited to push myself and see what progress I can make in 30 days!

# data[].attributes.body
For the next 30 days, I plan to read a different article on science or technology every day to broaden my knowledge and keep up with the latest industry trends. As a food technologist, I recognize that continuous learning is vital, so this challenge will allow me to dive into new research, innovations, and regulatory updates that can enhance my expertise. I'll take detailed notes on the main insights and reflect on how they relate to practical aspects of food production and safety. By the end of this period, my goal is to establish a habit of staying well-informed and sharpening my critical thinking skills in my field. This commitment to lifelong learning will not only further my professional development, but also enable me to contribute more effectively to advancements in the food industry.

# data[].attributes.body
For my 30-day challenge, I’m doing a “Buy Nothing New” Eco-Challenge — which means I won’t be buying anything unnecessary or impulse-driven for the next 30 days. That includes fast fashion, random snacks I don’t need, gadgets I’ll barely use, or yet another water bottle just because it’s cute

Instead, I’ll focus on: Reusing what I already have
Borrowing or upcycling when I need something
Making DIY alternatives for things like cleaners or skincare
Shopping local and plastic-free if I have to buy something
Journaling each day about what I skipped & how I felt

The goal is to cut down waste, be more intentional with spending, and show some love to Mother Earth and my wallet at the same time.