Diets, magazines, and even Instagram posts can bombard women with unrealistic and harmful fitness expectations. Even if the diet is healthy, diving in headfirst doesn’t always work. So how can people change their bodies and minds for the better over the long-term?

Weight loss blogger Arielle’s The Goal 30 challenge may be the key to a lasting lifestyle shift. The rules are simple: Set 30 non-scale related goals for yourself and complete them in 30 days. Give yourself a variety, from easy goals like cooking a new recipe to tougher ones like going days without sugar. Start your #TheGoal30 with some of these suggestions. There’s nothing more satisfying than checking off items from a list!

1. Exercise before work

2. Spend at least 15 minutes outside every day

3. Read a book that’s been sitting on your shelf

4. Write encouraging letters to three people

5. Get a new water bottle and use it

6. Go three days in a row without sugar

7. Take a friend to a workout class

8. Try a new fitness app

9. Make your own no-sugar salad dressing

10. Only eat foods with no ingredients listed for a day

11. Order something healthy when dining out

12. Take a 12-hour technology break

13. Meal plan for a week

14. Get eight hours of sleep for five days in a row

15. Go one day without social media

16. Make a new workout playlist

17. No alcohol for the month

18. Have a treat and don’t feel guilty about it

19. Walk somewhere you usually drive

20. Learn a beginner hip-hop dance routine

21. Take pictures of your favorite things and places to create a photo album

22. Buy a dress that you feel beautiful in

23. Stretch in the morning and before you go to bed

24. Rearrange your furniture

25. Go without caffeine for a week

26. Drink only water for three days

27. Track or journal your meals for a week

28. Walk at least 10,000 steps every day

29. Spend an afternoon at the spa

30. Add a vegetable to every meal for five days

31. Cook a new recipe

32. Invite friends you haven’t seen recently to go to a concert

33. Get a new planner and use it to map your progress

34. Plant and care for flowers or herbs

35. Go vegan for a day

36. Keep a journal for the entire month

37. Write a list of things you love about yourself

38. Socialize without food

39. Do a random act of kindness

40. Grill something you’ve never tried before

41. Meal prep an entire week

42. Brown bag lunch for a week

43. Watercolor paint your favorite view in nature

44. Join an intramural sports team

45. Donate clothes that don’t fit anymore

46. Clean out your car

47. If you get fast food, pay for the car behind you in the drive-through

48. Volunteer at a local animal shelter

49. Start a book club

50. Eat breakfast every day