Challenge-Vorlagen

Fertige Pläne, die du mit einem Tipp startest und vor dem Beginn anpassen kannst.

Karriere
A steady job search
Turn a big search into a steady routine: get your materials ready first, then reach out and apply a little each week.
Aufgaben
List ten roles or companies you like: Einmal
Improve one part of your CV or work samples: 2 Mal pro Woche
Apply for a role or follow up on an application: 3 Mal pro Woche
und 2 weitere Aufgaben
- 56 Tage
- Neu
Kreativität
Write a little every day
Write 200 words a day about anything. Keep it light and do not edit as you go: the habit matters more than the words.
Aufgaben
Write 200 words: Jeden Tag
Read your best lines aloud or share them with a friend: 1 Mal pro Woche
- 30 Tage
- Neu
Finanzen
A 30-day savings sprint
Put a small amount aside every day and watch it add up. Decide what you are saving for, note what you spend and review each week. Choose amounts that suit your own budget.
Aufgaben
Decide what you are saving for: Einmal
Put a small amount aside today: Jeden Tag
Note what you spent today: Jeden Tag
und 1 weitere Aufgabe
- 30 Tage
- Neu
Fitness
Couch to 5K
Go from walking to running 5 kilometres in eight weeks, with three short sessions a week and rest days in between. Start gently and go at your own pace.
Aufgaben
Walk briskly and jog in short bursts for 20 minutes: 3 Mal pro Woche
Jog for 3 to 5 minutes at a time with walking breaks, 25 minutes in all: 3 Mal pro Woche
Run or jog for 20 to 30 minutes without stopping: 3 Mal pro Woche
und 1 weitere Aufgabe
- 56 Tage
- Neu
Fitness
Strength basics
Learn a few simple bodyweight moves and build up gradually, with rest days in between. Go slowly, keep good form, and ease off if something does not feel right.
Aufgaben
Bodyweight session: squats, wall push-ups and a plank, taken slowly: 2 Mal pro Woche
Bodyweight session: three rounds of squats, push-ups and a plank: 3 Mal pro Woche
Strength session of your choice, with good form: 3 Mal pro Woche
und 1 weitere Aufgabe
- 56 Tage
- Neu
Fitness
10,000 steps a day
Build up to 10,000 steps a day in small stages: 6,000 in the first week, 8,000 in the second, then 10,000. Walk to the shop, take a call on foot, go around the block.
Aufgaben
Walk 6,000 steps: Jeden Tag
Walk 8,000 steps: Jeden Tag
Walk 10,000 steps: Jeden Tag
- 28 Tage
- Neu
Gesundheit
An alcohol-free month
Take a month off alcohol and see how your days feel. Plan drink-free evenings and write down what you notice. If you drink heavily or regularly, talk to a health professional before you stop.
Aufgaben
Stay alcohol-free today: Jeden Tag
Enjoy a drink-free evening with a friend or a hobby: 2 Mal pro Woche
Write down one thing you noticed about your day: 1 Mal pro Woche
- 31 Tage
- Neu
Gesundheit
30 days without added sugar
Cut back on added sugar for a month, one day at a time. Week one is about noticing where sugar hides, then you swap in snacks you enjoy. This is general encouragement, not medical advice.
Aufgaben
Skip added sugar today: Jeden Tag
Read one food label: Jeden Tag
Swap one sugary snack for something you enjoy: 3 Mal pro Woche
und 1 weitere Aufgabe
- 30 Tage
- Neu
Lernen
Learn a language, a little every day
Small daily practice beats big occasional sessions. Begin with first words, move on to short sentences and finish with your first conversations.
Aufgaben
Study for 10 minutes and say five new words aloud: Jeden Tag
Study for 15 minutes and say three full sentences aloud: Jeden Tag
Practise a short conversation or write a paragraph: 5 Mal pro Woche
und 1 weitere Aufgabe
- 56 Tage
- Neu
Lernen
Read 20 pages a day
A small daily reading habit that adds up to a few books. Read in bed, on the train or on your lunch break.
Aufgaben
Read 20 pages: Jeden Tag
Write one line about what you are reading: 1 Mal pro Woche
- 30 Tage
- Neu
Lifestyle
A calm morning routine
Start your day on your own terms. First build two anchors, getting up and making your bed, then add a short plan for the day and a phone-free start.
Aufgaben
Get up at your chosen time: Jeden Tag
Make your bed: Jeden Tag
Write your top three tasks for the day: Werktags
und 1 weitere Aufgabe
- 21 Tage
- Neu
Achtsamkeit
A daily meditation habit
Start with five quiet minutes and build up to ten. Sit comfortably, breathe, and gently bring your attention back when it wanders.
Aufgaben
Meditate for 5 minutes: Jeden Tag
Meditate for 10 minutes: Jeden Tag
- 28 Tage
- Neu