🌟 Join Us for 30 Days of Change – Starting June 1st! 🌿

This June, Hyde County Family & Consumer Sciences invites YOU to join our 30 Days of Change challenge—a month-long journey of small, meaningful actions that support a healthier, happier lifestyle.

Each day of the week follows a theme, like:

✨ Mental Health Reset Sundays
💧 Micro Habit Mondays
💪 Physical Health Tuesdays
🚫 Break a Bad Habit Wednesdays
🆕 Try Something New Thursdays
🎨 Creative Fridays
🧹 Clean Something Saturdays

These daily prompts are designed to be simple, flexible, and impactful. Whether you’re looking to boost your mood, build better habits, or just have a little fun—this challenge is for you!

📥 Download the printable calendar here
✅ Check in daily, share your progress, or tag us using #30DaysOfChange #HydeFCS

Day 1 (Mental Health Reset) Kick off with a calming walk outdoors. Take a moment to breathe, stretch your legs, and reset for the week ahead.

Day 2 (Micro Habits) Add one extra glass of water to your day to boost hydration, energy, and overall wellness.

Day 3 (Physical Health) Today’s task is simple: turn up the volume and move your body to a song that makes you smile!

Day 4 (Break a Bad Habit) Swap those sugary sips for refreshing, naturally flavored water and feel the difference. Your body (and your teeth!) will thank you!

How to Make (General Steps):

1. Place your chosen ingredients into a pitcher or a large jar.
2. Add cold filtered water to fill the pitcher.
3. For immediate (light) flavor, let it sit for 30 minutes at room temperature or in the fridge.
4. For stronger flavor, refrigerate for 2-4 hours, or even overnight for ingredients like apple, cinnamon, or ginger.
5. Strain out the fruits and herbs if you prefer to avoid pulp or if you want to prevent bitterness (especially with citrus rinds after extended steeping).
6. Serve over ice and enjoy!

Experiment with different combinations to find your favorites! Enjoy staying hydrated naturally!

1. Cucumber Mint:
   • 1/2 Cucumber, thinly sliced
   • A handful of fresh mint leaves (gently bruised)
   • Water
2. Strawberry Basil:
   • 1 cup of strawberries (sliced)
   • 4-5 fresh basil leaves (gently torn)
   • Water
3. Cherry Lime:
   • 1/2 cup pitted cherries (halved)
   • 1/2 lime (thinly sliced)
   • Water

Day 5 (Try Something New)Today’s challenge is all about giving your brain a healthy workout. Whether it’s a jigsaw puzzle, crossword, Sudoku, or even a riddle—puzzles help improve focus, memory, and problem-solving skills.

Day 6 (Get Creative) Today’s challenge is all about cleaning smarter and greener! Making your own cleaning products can save money, reduce chemical exposure, and cut down on waste—plus it’s super simple.

1. All-Purpose Cleaner

   • 1 cup white vinegar

   • 1 cup water

   • Optional: 10 drops of lemon or lavender essential oil

2. Glass & Mirror Spray

   • 2 cups water

   • 2 tablespoons white vinegar

   • 2 tablespoons rubbing alcohol

3. Lemon-Salt Scrub (for sinks & tubs)

   • 1/2 lemon

   • Sprinkle of salt

   • Scrub and rinse—smells amazing!

Day 7 (Clean Something) Today’s task is small but mighty—take a few minutes to clean out your purse, bag, or wallet. Toss the old receipts, organize those loyalty cards, and maybe even rediscover a gift card or cash you forgot you had!

Day 8 (Mental Health Reset) Take a moment today to pause and breathe. Just 5 minutes of deep, mindful breathing can help reduce stress, lower blood pressure, and improve your focus.

Day 9 (Micro Habits) Today’s micro habit is all about movement in the middle of your day! Whether you’re working at a desk, running errands, or relaxing at home—taking a minute to stretch every hour helps reduce tension, improve circulation, and boost your energy.

Day 10 (Physical Healthy) Today’s challenge is all about exploring tasty, nutritious dishes—because nourishing yourself can be delicious! Here are a few meal ideas to inspire your kitchen creativity:

1. Grilled Corn Salad with Cilantro Vinaigrette
2. Cheesy Black Bean & Quinoa Skillet Casserole
3. One Pot Chicken and Vegetables Skillet

Day 11 (Bad Habits) Today, we’re powering down the screens and picking up something a little more mindful—a good book, magazine, or even a newspaper. Swapping just one hour of screen time can help reduce eye strain, improve sleep, and give your brain a different kind of stimulation.

Day 12 (Try Something New) Sometimes the smallest changes bring a fresh perspective. Today, try switching up your routine by taking a new or more scenic route—even if it adds just a few extra minutes.

Day 13 (Get Creative) Today’s simple act of kindness can make someone’s entire week. Whether it’s a handwritten note, a postcard, or a homemade card, taking a moment to say “I’m thinking of you” can create a meaningful connection.

Day 14 (Clean Something) Today’s task is short, sweet, and oh-so-satisfying—choose one drawer and give it a quick tidy! Whether it’s the junk drawer, a kitchen drawer, or your nightstand, this small step can create a big sense of calm and order.

Day 15 (Mental Reset) Take a break from the scroll today and give your mind some quiet time to rest and recharge. Unplugging for just one hour can reduce stress, improve focus, and help you reconnect with the world around you.

Day 16 (Micro Habits) Today’s small habit has big benefits: slow down and eat a meal with full attention.Mindful eating can help improve digestion, prevent overeating, and bring more enjoyment to your meals. It’s not just about what you eat—it’s how you eat it.

Day 17 (Physical Health ) It doesn’t take much to feel a boost in energy, mood, and overall health—just 15 minutes of walking can make a big difference! Whether it’s before breakfast, during lunch, or after dinner, a short walk helps clear your mind, get your heart moving, and lift your spirits.

Day 18 (Bad Habits) Today’s challenge is all about letting go of what no longer serves you—whether that’s a bag of stale chips in the pantry, expired junk in the fridge, or even a negative habit that’s been hanging around too long.

Day 19 (Try Something New) Today’s challenge is to learn something new just for the fun of it! Whether it’s a short article, a blog post, or a few pages from a nonfiction book, take 10–15 minutes to explore a topic you’ve never looked into before.

Day 20 (Get Creative) Today’s challenge adds a little flavor to your kitchen—literally! Making your own DIY spice blend is a fun, budget-friendly way to control ingredients, cut down on sodium, and explore new tastes.

Day 21 (Clean Something) Today’s task is to give your ride a little love—clear out the clutter, toss the trash, and wipe down the surfaces. Whether you drive daily or just now and then, a cleaner car can make your day feel more organized and peaceful.

Day 22 (Mental Reset) Today’s challenge is all about creating space for peace. Take a few moments to listen to calming music—whether it’s instrumental, nature sounds, soft jazz, or your favorite relaxing playlist.

Day 23 (Micro Habits) A small shift in your bedtime can lead to big benefits for your health and energy. Just 15 extra minutes of sleep can improve focus, support your immune system, and help you feel more refreshed tomorrow.

Day 24 (Physical Health) Today’s goal is simple but powerful: choose water all day long—no sugary drinks, sodas, or sweetened teas. Just clean, hydrating H₂O!

Day 25 (Bad Habits) Today’s challenge is about self-awareness and growth. Take a few quiet minutes to think about a habit—big or small—that’s no longer serving you.

Day 26 (Try Something New) Try cooking a dish from a culture that’s new to you! Exploring global flavors not only builds cooking skills, but also deepens your appreciation for the people, history, and traditions behind the meal.

• Here are a few ideas to get inspired:
  🍛 India: Chickpea curry (Chana Masala)
  🥟 China: Steamed dumplings or vegetable stir-fry
  🌮 Mexico: Chicken tinga tacos or elote (street corn)
  🥘 Morocco: Couscous with roasted vegetables and chickpeas
  🇰🇷 Korea: Bibimbap (rice bowl with veggies, egg, and sauce)
  🍝 Italy: Eggplant Parmesan or homemade gnocchi

Day 27 (Get Creative) Music has the power to shift your mindset, lift your spirits, and fuel your motivation—and today’s challenge is to create your own playlist of songs that inspire and empower you!

Day 28 (Clean Something) Today’s challenge is to pick just one spot—a shelf, drawer, corner, or cabinet—and give it a fresh start! Decluttering even a small space can help reduce stress, improve focus, and bring a sense of accomplishment.

Day 29 (Mental Reset) Sometimes the simplest gesture can mean the most. Today’s challenge is to reach out to someone you care about with a quick call or text. No agenda, no reason—just to check in and let them know you’re thinking of them.

Day 30 (Micro Habits) Today marks the final day of our 30 Days of Change Challenge, and we’re finishing strong with one more small, smart habit: prep a healthy snack to fuel your body and celebrate your progress.

• Here are a few quick ideas to inspire your prep:
  🥒 Veggies and hummus
  🍎 Apple slices with peanut butter
  🥚 Hard-boiled eggs
  🧀 Cheese cubes and whole grain crackers
  🍓 Yogurt with berries
  🥜 DIY trail mix