Project 50 Challenge | Making Positive Change - MYPROTEIN™ (2025)

You may have heard of Project 50 by now. The new trend is taking social media by storm and inspiring millions. So what exactly is it, and how do you start? Here we’ll break down The Project 50 Challenge and everything you need to know about it.

What is Project 50 Challenge?

The Project 50 Challenge is a commitment to changing your life in 50 days. This involves the addition of positive habits to your daily routine, and positive general changes to your life, maintaining consistency with both for 50 days. There are 7 central rules to the Project 50 Challenge.

Project 50 Challenge Rules

1.Wake up before 8 AM

For every day of the challenge, you must wake up before 8 AM. But, you also have to get at least 6 hours of sleep a night and maintain a consistent sleep schedule. This first rule makes perfect sense, as many studies have detailed the positive benefits of going to sleep and waking up early. One relatively recent study published in the Harvard Men’s Health Watch demonstrated that those with a genetic predisposition to rise earlier in the morning were 23% less likely to develop depression. (1)

2. Do your morning routine: 1 hour no distraction

Having a morning routine can be quite beneficial for many. It is an opportunity to have time to yourself before your responsibilities of the day begin. Some things you can do in a morning routine include meditation, drinking a cup of coffee or tea, reading, spending quality time with family or pets, journaling, and drinking water. Having water at the beginning of the day is a great way to ensure you stay hydrated and develop the habit of hydrating yourself. Using a thermos or reusable water bottle is an easy way to remind yourself to keep drinking.

3. Exercise for 1 hour

Exercising for 1 hour a day is vital for the Project 50 challenge. Exercise has a multitude of benefits, for both mental and physical health. There is no specific exercise routine you must follow for Project 50. The only rule is that you must consistently perform some kind of physical activity for 1 hour each day. As we all know around here, exercise is super important for mental health. Physical activity can calm anxiety, improve feelings of depression, and make you happier by releasing endorphins. You can go to the gym for this step or do an at-home workout, whatever works best for you. Some great options are Pilates, yoga, dance, swimming, and sports. To make working out more fun, try getting some nice exercise clothes. Having a good workout outfit can help boost that motivation and will let you feel your best while moving.

4. Read 10 pages a day

Reading has many great benefits for the mind and has been shown to improve things like memory, concentration, and stress. (2)Reading is a great way to unwind while learning new things and advancing your knowledge. For this part of the challenge, you can read anything, books, articles, or even blogs (like this one), as long as you’re consistent. Some great motivational books are How to Win Friends and Influence People and The 7 Habits of Highly Effective People.

5. Dedicate 1 hour towards developing a new skill

This task in the Project 50 challenge will allow you to feel accomplished during the day and in the long term as you see your skills advance. This is a great opportunity to learn something new that you’ve always had an interest in. For this task, pick a skill that is enjoyable for you to learn. You don’t want something that you think you should be learning, you want to choose something you actually want to learn. This way your passion will shine through and you’ll stay motivated to keep at it. Some examples are painting, playing an instrument, or speaking a new language.

6. Follow a healthy diet

Eating healthy is vital to your overall well-being. What many might not know is that unhealthy food actually affects your mood. Diets high in refined sugars have been linked to impaired brain function and even depression. (3)So it’s super important to eat right so you can feel your best.

Check out some healthy breakfast recipes here:

7. Track your daily progress in a journal

Finally, the last step of the challenge is to track your progress in a journal. Writing things down will help you organize your thoughts and hold you accountable. Being able to read your progress will also help motivate you to keep going. And with all of your success recorded, you can look back at a job well done.

How do I participate in Project 50 challenge?

The Project 50 challenge is open to all. To participate, simply begin your challenge and record your progress. You can join the Project 50 community on social media by posting videos and updates from your challenge with the hashtag #Project50. You can record your progress in a journal, by checking off a to-do list, or on your phone or computer if you like.

How did the Project 50 challenge start?

The Project 50 challenge originated on social media platforms like TikTok, Instagram, and YouTube. No one is totally sure who the original creator of the challenge is, but in the present day, Project 50 is gaining popularity through people sharing their stories online and inspiring others to participate.

What are the benefits of Project 50 challenge?

• Improves mental health
• Improves physical health
• Improves focus
• Gaining new knowledge
• Learning self-discipline
• Practicing time management
• Learning positive habits
• Gaining self confidence
• Having a sense of accomplishment

Take Home Message

Whether you are young or old, the Project 50 challenge can enhance your life and teach you new things about yourself. Many are getting inspired and sharing their progress with the Project 50 community. If you’re looking to change up your lifestyle and become the best version of yourself, Project 50 is a great first step to take. Good luck!