One of the greatest American health book authors, Tara Parker-Pope, has written that in her 20-year career, she has consulted with various experts on how to live well. According to her, everything she has learned can be summarized in four simple words.

Move. Eat. Refresh. Connect.

Science is clear. If you move your body a little every day, you will be much better off than if you remain sedentary. If you nourish your body with good food (not processed or high-sugar foods), you will feel better. If you allow your mind to rest and refresh from time to time, you will feel better. And if you regularly connect with loved ones and friends, both old and new, you will be happier and healthier.

These four words—movement, nutrition, refreshment, and social connection—are the guiding principles of The 30-Day Challenge, a program by The New York Times that helps you build healthy habits for your body, mind, and soul through a daily challenge. Each task is science-based, and over time, these new habits will profoundly improve your life.

Each challenge takes only a few minutes. Here are some of them:

The Chocolate Meditation Challenge

Nourish your body and mind with this mindful eating exercise. Choose a piece of high-quality chocolate. If you don’t like chocolate, select a fruit or another bite-sized food. Then, follow this meditation technique recommended by Dr. Michelle May, founder of AmIHungry, which teaches mindful eating. Sit in a place where you won’t be disturbed.

As you unwrap the chocolate, listen to the sounds and notice the aroma. Take a small bite, then pause. Pay attention to the taste and texture of the chocolate in your mouth. As you begin to chew, observe how the shape, flavor, and aroma change. Savor the moment. Once you’ve fully experienced the bite, swallow it and take note of how long the flavor lingers. Repeat slowly until the chocolate or fruit is finished.

Why should you do this? Because studies show that mindful eating encourages healthier food choices.

The One-Minute Task Challenge

Clear your mind and home from unnecessary clutter with this simple refreshing challenge that can be done anytime during the day. Your goal is to complete as many tasks as possible in one minute or less, then identify tasks that may take five minutes and repeat the one-minute challenge. Use your phone or a timer. Here’s what you can do in one minute:

• Make your bed.
• Take clothes out of the washing machine and place them in a basket.
• Throw away scattered papers on the table.
• Wipe down the kitchen counter.
• Place remote controls near the TV.
• Hang up your coat.
• Make a quick to-do list for later.
• Clean the bathroom sink.

Completing these small, annoying tasks makes us feel calmer and more organized.

The “How Are We Doing?” Challenge

When there are no obvious issues in a relationship, we often leave it on autopilot. To do this challenge, take a quiet moment in the morning or evening with your partner, close friend, or someone who matters to you. Ask each other, “How are we doing?”

Take a moment to reflect on what has made you happy in your relationship lately. Do you have special memories you want to discuss? Are there happy or sad moments you wish you had talked about, sought help for, or shared your feelings about? This simple act will encourage a deeper reflection on your relationship—what is working well and what might need improvement.

The goal of each challenge is to highlight small discoveries on how to live healthier simply by performing a few easy tasks.