Looking to lose weight? Tone up? Get a ripped bikini body? Whatever you’re aiming for, a 30-day fitness challenge is a great way to jumpstart yourself on the path to better health. If you give yourself the chance to stick to a change (or multiple changes) for an entire month, you will most definitely see results. However, many people make the mistake of trying to change too many things so they get overwhelmed and discouraged. Others hardly make any changes, and while baby steps are good, they can also be discouraged at the 30-day mark because the results are minimal.

That’s why the trick is finding a balance between quantity and difficulty. You need to make changes that you’re comfortable with sticking to and able to stick to, but you also need to avoid overwhelming yourself by trying to quit everything cold turkey and change overnight. Easing yourself into changes is often the best way to go. So, here’s three examples of some 30-day challenges you should consider taking on.

1 Clean Up Your Diet

In this challenge, you’ll cut a new weakness out each week. You need to start by identifying unhealthy dietary habits you have and then deciding the one that will be easiest to cut out or at least cut back. For instance, if you drink multiple cups of coffee in a day, consider cutting it to one or two in the first week. In the second week, you could continue cutting coffee and/or focus on cutting down on something else while maintaining your minimal coffee intake. The idea is to cut back on unhealthy eating habits gradually throughout the whole month. By the end, you’ll crave less of what you don’t need.

2 Get More Active

With this challenge, you’re going to gradually add physical activity into your daily routine. If your goal is to be more physically active overall, try to make small changes. Like parking farther from the door, walking to work, or jogging around the neighborhood. Figure out one or more activities that you can realistically stick to and then decide how often you need to do them.

3 Try a Spot Tone Challenge

While you can’t spot reduce, you can spot tone! That means working a particular muscle group will cause it to firm up and look super sharp. That’s what makes 30-day squat challenges so popular. Try one, adding more squats to your routine each day until 30 days are up. You’re bound to have a bigger, tighter bottom by the end of it!