January reset: small challenges to support your money, mind and motivation

January can be a difficult month. After the festive period, many of us feel the pressure of tighter budgets, darker days and a busy academic schedule. With the cost of living continuing to affect many households, this time of year can feel especially challenging.

Instead of setting unrealistic New Year’s resolutions, January can be a chance to focus on small, achievable challenges that support your finances, wellbeing and daily routine. Here are some simple January challenges to choose from designed to help you reset — without adding extra pressure or cost.

Money challenges: small steps that add up

The gradual savings challenge

Saving does not have to mean setting aside large amounts all at once. With 31 days in January, one approach is to save a little more each day.

For example:

10p on 1 January
20p on 2 January
30p on 3 January
Increasing the amount daily until £3.10 on 31 January

By the end of the month, this adds up to just under £50 saved. You can adapt the amounts to suit your budget — the aim is to build a habit that feels manageable.

The no-spend or low-spend challenge

For one week in January, try avoiding non-essential spending such as takeaway coffees, impulse online shopping or unused subscriptions. Many people find this helps them understand where their money goes when they’re paying less attention and identify easy ways to save in the long run.

If you are looking for further financial support, check out the Cost of Living support page.

Challenges to boost your wellbeing

Sometimes we all need a reminder to take care of the basics. Choose one of these wellbeing challenges for four weeks - once you’ve achieved that, you’re well on your way to building a healthy habit. Plus, as a UoB student you have free access to the Wisdom app , which has useful tracking tools to help!

The sleep challenge

After late nights over the holidays, January can be a good time to reset your sleep routine. Sticking to one or more of these rules can significantly improve the quality of your sleep:

Set a bedtime and morning alarm (regular sleeping patterns are key so try to stick to them as often as you can)
No screen time 30-60 minutes before bed
Cut back on caffeine 8 hours before bed (this could mean no coffee from 15:00 onwards if your bedtime is 23:00)

Better sleep can improve concentration, mood and energy levels — all especially important during the academic term.

Dry January

This is a popular challenge for many who indulged in alcohol over the festive season. The premise is simple: no alcohol for a month.

Not only does this have health benefits such as improved liver function, better sleep and hydration, it can also have a positive impact on your finances!

If you’re at all concerned about your relationship with alcohol, or feel like you need support in quitting, UoB’s Better Than Well is a community of students with shared experiences who are here to help.

The hydration challenge

Rather than focusing on cutting things out, January can also be about adding healthier habits in. Drinking enough water can support both physical and mental wellbeing. The NHS recommends drinking 6-8 glasses of fluid every day so why not make this your challenge?

Some simple steps to reach this goal could be:

Drinking a glass of water first thing in the morning
Keeping a water bottle with you throughout the day
Making a conscious effort to drink water during study sessions and between lectures

Try 31 new dishes

After heavier meals over the festive period, many people want to rethink how they eat — but that does not have to mean restriction. Instead, why not use January as an opportunity to try something new?

You could challenge yourself to:

Try a new breakfast idea
Cook a dish from a different cuisine
Experiment with a recipe you have never made before

Over the month, if you do this daily, it could mean trying 31 new dishes, turning cooking at home into something creative, affordable and enjoyable. (There are many healthy recipes to try in the Wisdom app.)

Two + five challenge

Did you know that the NHS recommends five portions of fruit and vegetables each day, but in Australia the recommendation is seven?

See if you can live like a star Australian by eating two portions of fruit and five portions of vegetables each day!

Movement challenges

January does not have to mean intense workout plans. Instead, focus on regular, realistic movement, like one of the following challenges:

A 15-30 minute walk each day
Stretching or doing yoga at home each morning or evening
3-4 gentle workouts a week that fit around your schedule

Consistency matters more than intensity, especially during the winter months. The Wisdom app’s yoga and workout videos are a simple way to get started and keep motivated. UoB Sport & Fitness also offers a free Wellness Service if you need extra support to keep you moving.

If you are finding January particularly difficult or feel that you need extra support with your mental health, help is available. You can explore wellbeing resources, services and support options here.

Academic reset

January can also be a good moment to reset your academic routine. Instead of changing everything at once, try one of the following:

Setting one achievable study goal each week
Creating a simple plan for assignments or revision
Scheduling short, focused study sessions regularly
Reviewing your notes the next day to help you retain the information

Small academic wins can help reduce stress and make the start of term feel more manageable.

Explore Academic Support page for guidance and academic advice.

This new year does not need to be about pressure or perfection. Whether you choose a savings challenge, a sleep reset, trying new meals or simply moving a little more, small changes can make a meaningful difference over time.

Pick one challenge — or mix and match — and take January one day at a time!