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40 daily challenge ideas for friend groups

By the Quota team · Updated

Short answer: Good group challenges are daily, quick, and easy to prove with a photo or a few seconds of video. Fitness ideas include pushups, a plank or a 2 km run; mind ideas include reading 10 pages or journaling; skill ideas include instrument or language practice. Pick one the whole group can do, and let each person set their own number.

Fitness

  • 50 pushups (film the last reps)
  • 100 squats
  • A 1-minute plank (film the last seconds)
  • Run or walk 2 km (photo of the app)
  • 10,000 steps (screenshot of the step count)
  • 20 pull-ups
  • 50 burpees
  • 10 minutes of stretching
  • A 20-minute bike ride
  • One swim session

Mind

  • Read 10 pages (photo of the page number)
  • Journal one page
  • 10 minutes of meditation
  • Write 300 words
  • One crossword or sudoku
  • No phone for the first hour of the day
  • Write down three things you're grateful for
  • Listen to one podcast episode and note one idea
  • Learn and write down one new word
  • Draw something, anything

Skills

  • 15 minutes of instrument practice (10-second clip)
  • One language lesson
  • Code for 30 minutes
  • Practise a card trick or juggling
  • One photo you're proud of
  • Cook something new
  • Sketch for 15 minutes
  • Practise handwriting or calligraphy
  • Learn one chess opening line
  • Type-speed practice for 10 minutes

Health and home

  • Drink 2 litres of water
  • Cold shower (keep the clip decent)
  • In bed by 11pm
  • Make your bed
  • A home-cooked meal
  • Eat a piece of fruit
  • Tidy one area for 10 minutes
  • Go outside for 20 minutes
  • Floss
  • No sugary drinks

Picking the right one for your group

Choose something everyone can do from wherever they are. If abilities vary, keep the activity shared and let each person set their own number. For variety, keep a main daily goal and add a short challenge on top for a week now and then, which is what a challenge wheel is for.

In Quota. Any of these can be a quota, as long as you can show it in a photo or a clip of up to ten seconds. Start a group and pick one tonight.

Questions

What are good daily challenges for a group of friends?

Quick, provable goals everyone can do anywhere: pushups, a plank, a short run, reading 10 pages, journaling, instrument practice, drinking 2 litres of water.

How do you make a group challenge fair for different fitness levels?

Keep the activity the same and let each person choose their own number.

How long should a group challenge last?

Thirty days is a common length. Many groups then keep a smaller version as an ongoing daily goal.

Keep your goal with friends.

Quota is a free app for a daily goal with your group: proof before midnight, and a streak you keep together.

Get the app

Related guides

30-day pushup challenge for friendsA simple 30-day pushup plan you can do with friends at any level, with daily numbers, form tips and how to keep each other honest.How the challenge wheel works in QuotaAdd variety on top of a daily goal: everyone in the group spins a wheel on a schedule to land on a challenge and how many days to do it.How to pick a daily goal you will actually keepChoose a daily goal that survives bad days: make it specific, small enough for your worst day, easy to prove, and tied to something you already care about.