Six challenges to get out of your comfort zone

Self-improvement is all the rage these days.

From elaborate lockdown cooking to fitness goals, striving to be the best version of yourself is where it's at.

But growing as a person isn't just about achieving something in particular (and showing it off on social media!). Sometimes it's nice to just test your perseverance and ability to do things you've not done before.

Writer Ben Aldridge has helped us create six challenges so you can try to get out of your comfort zone. How many can you tick off the list? And if you have attempted or completed some of these before, what did you learn about yourself in the process?

Picture of a young woman jumping with her warms wide open and smiling. — Image caption,
Mmm, that feeling of ticking something off your challenge list!

1. Take a cold shower

What: Take an entirely cold shower.

Why: This is tough, but allows you to test your self-control and ability to overcome mental resistance to discomfort. Can you spend more than a minute in the cold water? Time yourself and see.

How: Turn the cold tap on and jump in! Make sure you have some blankets and or towels to hand to warm up quickly afterwards.

2. Learn a new skill

What: Learn a new skill. Here are a few suggestions, but feel free to branch out: learn to fold an origami crane; whistle with two fingers; juggle three balls; spin a pen (yes, pen-spinning is a thing.)

Why: Learning a new skill can help you become more patient, deal with frustrations and difficulties, and test your brain in a fun way.

How: It's easy: think of something you've always wanted to learn, and learn it! If you're stuck for ideas, check out this A to Z of fun things to do without leaving the house.

3. Run the beep test

What: The beep test is a physical test that can determine fitness levels. It involves running between two cones while slowly increasing your speed. There is also a version of this test for wheelchair users.

Why: When you push your body, you also push your mind. Physical activity is a great way to test your mindset.

How: Measure 20 metres apart and mark the distance with two cones (two t-shirts or something similar work well). Download a beep test app for your phone - there are plenty of free ones, but do ask for permission to download one if you're under 14 - and follow the instructions. See if you can beat your record each time you complete the challenge. Remember to mark your course on firm, level ground to avoid slips, trips and falls.

4. Social media fasting

What: Spend 24 hours without using social media.

Why: Social media can be all-consuming, and having a break from it can be good for us. You might find not scrolling through your favourite app a bit difficult, so dealing with that in itself is a great challenge. You're also likely to have more time on your hands, so why not use it to write a letter to one of your friends? Or you could even double-up on your allocated challenge time and complete another of the tasks on your list. The possibilities are endless.

How: Don’t use any social media apps or platforms for a 24-hour period. It’s pretty straightforward but, as social media is now such a bit part of our lives, it might feel a little weird at first. If you like the idea, you could also document your experience in a diary or journal. This is a great way to reflect on the parts of this challenge that you found difficult. You might also get some inspiration for your next social updates!

5. Meditate

What: Meditation is an exercise that involves sitting still and attempting to slow down all the thoughts in your head. There will be a lot of them, but that’s normal.

Why: Meditation has a long list of associated health benefits. In particular, it can help us feel calmer in the face of stress and anxiety. This can be very handy when, for example, dealing with exam nerves and school stress. It’s also a great way to get to know how busy our thoughts can be - when we realise this, we begin to appreciate how important it is to learn how to settle our minds.

How: Sit in a quiet place where you won’t get distracted, and set a timer for 10 minutes. Now pay attention to your breathing. Focus on breathing in and then breathing out. Every time you get distracted and start thinking about something else, bring your attention back to the breath. Repeat this until the timer rings. Using a guided meditation app can help you bring an added focus to the experience, and can be really helpful if you find yourself getting distracted. There are plenty of free meditation apps out there - remember to ask permission to download one if you're under 14.

6. Bonus challenge

What: Create your personal list of challenges that would really test you. You can have a lot of fun with this and create a 'bucket list' of things that you would like to learn, do and achieve.

Why: You might actually get a bit hooked to the feeling of challenging yourself. Before you know it, you’ll have collected a series of interesting skills and fun experiences. You will also learn so much about yourself and what scares you, makes you tick, laugh and so on.

How: Get a piece of paper and start writing. Make your challenge list as big and ambitious as possible! Make sure you stay safe, and remember: it's totally OK not to complete a challenge, and you're only doing this for yourself.