Group challenge template
30-Day Cold Shower
For 30 days, finish every shower with at least 30 seconds of cold water.
The rule is simple: for 30 days, every shower ends with at least 30 seconds of fully cold water.
It is uncomfortable, and that is the whole exercise: thirty seconds of doing something you don't want to do, every day. After a week or two the hard part is the moment before you turn the handle, not the water.
The rules
- Every shower ends with at least 30 seconds of fully cold water.
- Keep the water cold for the full 30 seconds.
- If you want more of a challenge, work up to fully cold showers. 30 seconds is the minimum.
- Check in once a day after you have done it.
If you have a heart condition or any other medical reason to avoid cold exposure, talk to a doctor first.
Why do it with a group
A cold shower is the easiest thing in the world to skip. Nobody is in the bathroom with you, and the warm water feels fine. On a shared board, each day you either checked in or you didn't, and your group can see which.
It also makes a good first group challenge. It takes 30 days, needs no equipment, and fits into any schedule.
Run 30-Day Cold Shower on the board
Create the challenge in about a minute, start on your own or invite your group with a link, and check in once a day. Everyone in the challenge can see who has checked in.
Start 30-Day Cold ShowerQuestions
Does the cold part have to be at the end?
Finishing cold is the usual convention. Start warm, end with at least 30 seconds of cold, then step out.
What if I skip a shower day entirely?
Decide as a group before Day 1 and write it in the challenge description. Most groups treat a day without a shower as a day without a check-in.
What are the benefits?
You'll see a lot of claims online, so keep expectations modest. The benefit you can count on is a month of doing something unpleasant on purpose, every day, and finding out it was fine.