Breaking Habits & Building Connection during the RISE 21-Day Crave Challenge

As we step into 2025, I kicked off the year with one of my favorite traditions: the RISE 21-Day Crave Challenge. This challenge has been my reset button for over six years—a time to pause, reflect, and intentionally replace an unhealthy craving or habit with something healthier and more fulfilling. It’s been a journey of unlearning old patterns, relearning new ones, and embracing growth, one small but intentional step at a time.

This year, I made two powerful changes, and as always, the experience left me with new insights about myself and the life I’m creating.

Student doing the 21-day challenge

The Power of 21 Days

There’s a reason why 21 days is the sweet spot for this challenge. Research shows that it takes about three weeks to create a new habit. While the science varies, the idea is simple: consistency over time rewires the brain. For me, these 21 days are a chance to lean into discipline and self-awareness, not in a rigid or punishing way, but as an act of self-love.

I’ve quit smoking cigarettes through this challenge. I’ve started meditating. I’ve built a daily gratitude habit. Each year, it’s a reminder that change is possible when we show up for ourselves daily, even in small, simple ways.

This time, my focus wasn’t on adding something new but on eliminating what wasn’t serving me.

Letting Go of the Morning News

Over the last year or so, I noticed that my morning routine revolved around coffee and catching the news. It seemed harmless enough, but I began noticing how it shaped my daily mindset. Headlines filled with negativity and chaos were the first thing entering my mind, along with the jolt of caffeine; it had left me feeling heavy and anxious before I could set a positive tone for the day.

So, for this year’s challenge, I let it go. Instead of turning on the news, I spent mornings with Aidyn. We cuddle, read books, watch a relaxing show, or enjoy a quiet moment together. I also had a chance to get up earlier than anyone to write my book or catch up on some reading. It’s such a slight shift, but it’s been life-changing. I feel calmer, more connected, and genuinely happier. It’s a reminder that how we start our day matters—it sets the tone for everything that follows.

What I’ve Learned This Time Around

Every year, this challenge teaches me something new. This year, I learned that what we consume—whether it’s media, food, or thoughts—profoundly impacts our lives. Letting go of the morning news gave me space to connect with what truly matters: my son and a peaceful start to the day. Most importantly, this challenge reminds me that small, intentional changes can lead to significant transformations over time.

Join the Challenge

If you’re craving a change or simply looking to reset, I invite you to try the RISE 21-Day Crave Challenge yourself. What’s one unhealthy habit or craving you can replace with something better? It doesn’t have to be drastic—just intentional. Small steps add up, whether it’s putting down your phone, adding a 10-minute walk to your day, or swapping soda for water.

Let’s RISE TOGETHER this new year. Here’s to 21 days of growth, connection, and becoming the best version of ourselves.

What’s a craving or habit you want to shift? Share your thoughts below—I’d love to hear what you’re working on!