The 30-Day Good Day Challenge • Free
One small step a day. Thirty good days.
Pick one goal, and we’ll send you a quick daily tip, recipe, workout or GDGH TV moment to keep you going. Start any day, do it with your family, and share your wins along the way.
✓ Free to join, start any day
✓ One short message a day for 30 days
✓ Get featured on Good Day, Good Health! and GDGH TV
Join the challenge
Takes 30 seconds. Your first tip arrives today.
We never sell your information. You can stop the messages at any time.
How it works
Four steps to thirty good days
01
Join & pick a goal
Sign up in 30 seconds and choose what you want to work on.
02
Get a daily nudge
One short tip, recipe, workout or GDGH TV clip a day, by email (and text if you like).
03
Check in & share
On days 7, 15 and 30 we’ll ask how it’s going. Share a win and inspire someone else.
04
Celebrate
Finish all 30 days and get your Good Day Challenge certificate. Then pick a new goal!
Pick your goal
Five ways to have a better day
Choose one when you join. You can start another challenge whenever you finish.
🏃 Move More
Easy ways to add movement to every day, at home or on the go, for every age and ability.
🥗 Eat Better
Simple swaps, quick recipes and nutrition tips that never feel like a diet.
🧘 Stress Less
Two-minute calm-downs, breathing, gratitude and ways to protect your peace.
😴 Sleep Better
Better evenings, better mornings: small habits for deeper, more restful sleep.
👪 Family Health
Do it together: family meals, active play and healthy habits for every generation.
Why join
Rewards for every good day
🏅 Your finisher certificate
Complete all 30 days and download your Good Day Challenge certificate to print and share.
🎥 Get featured
The most inspiring stories are featured on Good Day, Good Health! and GDGH TV.
🎁 Monthly prize drawings
Finishers may be entered into monthly drawings from our partners. Details and official rules are posted each month.
Businesses: sponsor a month of the Good Day Challenge and put your brand in front of motivated, health-minded families.
Become a sponsor →Share your story
Your win could inspire someone else
Tell us how your challenge is going. Big or small, every good day counts, and your story could be featured on our site or on GDGH TV.
Not sure what to write? Try:
• What made you want to start?
• What’s one change you’ve noticed?
• What would you tell someone just starting?
Challenge FAQ
Does it cost anything?
No. The Good Day Challenge is completely free.
When does it start?
Whenever you join! Your Day 1 tip arrives right after you sign up, and you get one message a day for 30 days.
Can I do it with my family?
Yes, and we love that. Choose “Family Health” as your goal or tell us you’re doing it with family, and each person is welcome to sign up too.
How do I stop the messages?
Click “unsubscribe” at the bottom of any email, or reply STOP to any text. You can rejoin any time.
Can I change my goal or do another challenge?
Absolutely. When you finish, just sign up again and pick a new goal.
Is this medical advice?
No. The challenge shares general healthy-living tips. Talk with your doctor before starting a new exercise or eating plan, especially if you have a health condition.
Content from the Good Day Challenge is for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.