My SIDCHA (Self-Imposed Daily Challenging Healthy Activity)

In my never-ending quest to become a better version of myself, I love reading about the morning routines and habits of successful, happy people. I try to take what I can, adapt it to fit my life and leave the rest behind. When I stumbled on this post by Joshua Spodek last December, something about his self-improvement framework clicked for me.

It's pretty simple. In order to actually develop a new habit that will stick, find an activity that fits into a SIDCHA:

Self-Imposed: You have to choose to do it.
Daily: You try to make it happen... Every. Single. Say. (He says "you don't have to do it daily, but daily makes it harder to forget.")
Challenging: It should be something that's slightly out of your comfort zone. So, it can't be listening to a podcast or brushing your teeth.
Healthy: It has to improve your health or well-being.
Activity: It should be a physical activity, so writing and meditation count but thinking about your goals doesn't.

I decided to implement my own SIDCHA on January 2: a one-minute plank. I've always struggled with planks in barre classes ("How is everyone else so relaxed 45 seconds in?!") and wanted to get better at them. Planks strengthen your core, arms, and butt. They also improve posture and balance, which can only be a good thing. It fit the SIDCHA criteria, plus it would only take 60 seconds – so I really had no excuse to not make this happen every day.

So, what's the report card now that I'm 38 days in?

I haven't missed a day! I feel pretty proud of this. Unlike other big fitness goals, this one is so simple and the bar for making it happen every day is pretty low. I just have to make sure I don't forget to do it. One way to do this is by logging my daily plank in my Way of Life app every night.
It's still hard. I'm surprised it hasn't gotten that much easier to hold for a 60-second plank after doing it for more than a month. I'm hoping it gets easier in a few weeks, and maybe I can increase the time at that point.
It's made me more mentally tough. Just the daily practice of my plank makes me feel slightly more badass. Even if my workout doesn't go well that day or I'm feeling off, I can squeeze in the plank. I love this feeling.

I'm looking forward to continuing my one-minute plank this year, and possibly adding more SIDCHAs to my life in time (here are a few ideas). Would you try a SIDCHA?

(Illustration via Regina Bautista.)