Completing challenges: Building mental and physical strength

Challenges are as much a part of life as the air we breathe. While some challenges are inevitable, some we take on voluntarily – but why?

Challenges can be demanding, mentally and physically exhausting, and sometimes even overwhelming, whether at work, in our free time, or in daily life. Yet, they are key to personal growth. Fitness challenges, in particular, are a fantastic way to push our limits while strengthening both our body and mind.

Let's explore how challenges help us grow mentally and emotionally, what happens in our brains during this process, and why taking on challenges with others is so rewarding.

The feeling of reaching a goal is indescribable. It not only fills us with pride but also boosts our confidence. Let’s take a closer look at how exactly challenges make us feel so unstoppable. Taking on challenges can help with the following:

• Strengthen your self-efficacy: believing in your ability to accomplish tasks is one of the most important psychological factors we strengthen through challenges. Every time you complete a challenge, you prove to yourself what you’re capable of. What’s more, studies show that individuals with high self-efficacy are happier and less susceptible to stress.¹
• Boost your self-image: using fitness as an example, the changes you see from consistent training aren’t just physical – they also impact how you feel. Improvements like better endurance, more defined muscles, or higher energy levels from a healthier lifestyle are clear signs that your hard work is paying off – and that gives you a powerful sense of accomplishment and confidence.
• Build resilience: challenges rarely come without obstacles. Perhaps you have hit a plateau or are injured, it happens. These hard moments teach us resilience – the ability to bounce back – which helps not just in sports but in all areas of life.²

If you’ve ever had that, “Wow, I did it!” moment – that was your brain rewarding you with a healthy dose of dopamine. This neurotransmitter is central to our reward system.

Why dopamine is so motivating

Small rewards, such as a “like” on social networks or a piece of chocolate, provide quick dopamine hits. The problem? These effects don’t last long. Things like fitness challenges, on the other hand, offer sustainable rewards because they are tied to effort and real progress.³

Why long-term rewards are more satisfying

Research shows that achieving long-term goals, like completing a tough challenge or physical activity, triggers a much more profound dopamine response compared to instant gratification. Your brain (and dopamine levels) celebrates your success with you – and that motivates you to keep going.

How training can turn into a series of small victories

The more consistent you are in your workouts, the more your brain rewards you. The best part? Even small steps forward can evoke positive emotions and help you stay committed.

That means you can use each training session to get that feel-good dopamine release and work towards your goals at the same time – win-win!

Having a clear structure makes all the difference between success and frustration, especially when it comes to fitness challenges. Planning and goal-setting are essential. Here are some expert tips in mind when creating your own challenge:

• Specific goals are everything: Set realistic, time-bound, and measurable goals, namely SMART goals. This gives you direction and helps you track progress. Bonus – each small success feels like a win and keeps you motivated.
• Embrace the power of patience: The ability to delay gratification for a bigger goal is a crucial skill. Research shows that children who learn this early on tend to be more successful later in life – as demonstrated in the famous study by psychologist Walter Mischel.⁴
• Reward yourself effectively: Small rewards after a workout like a healthy meal, a relaxing bath, or an episode of your favorite show can work wonders. They reinforce positive habits and make the process more enjoyable.

Taking on a challenge alone is impressive. But doing it with others isn’t just more fun – it also has psychological benefits and can even elevate your success.

How? First, it keeps you accountable. In a group, you’re less likely to give up. Your team motivates you and helps you stay on track, even when the going gets tough.

It also fosters a sense of belonging. Shared experiences build connections and studies show that social bonds not only improve our well-being and mental health but also lead to healthier, longer lives.⁵

What’s more, group motivation can push you to achieve more than you would flying solo. When others in your group make progress, it pushes you to give it your all as well. The best part? Celebrating successes together makes them even more meaningful.

Challenges offer an excellent opportunity to practice mindfulness. Why? Because they force you to focus on the moment – especially during physically tough tasks or an intense workout.

Here are some ways challenges contribute to mindfulness:

• They can help you achieve a flow state: the flow state, or what we often call “being in the zone”, is where you lose track of time and immerse yourself completely in a task. Usually, this happens when you're doing something that contributes to your challenge, like exercising during a fitness challenge. And when you achieve this state, it not only feels amazing but also boosts productivity and satisfaction.⁶
• Reduces stress: By concentrating on your breath or movement, you can reduce stress through mindfulness training. This is especially helpful during a tough workout, helping to clear your mind and fully enjoy the moment.⁷

Challenges, like a fitness challenge, offer so many benefits that go beyond just physical training. They help boost our confidence, build resilience, and give us the chance to push our limits and discover our full potential.

At the same time, challenges allow us to connect with others, live more mindfully, and highlight the importance of continuous growth for long-term success.

Challenges are the perfect opportunity to not only get fitter or develop new skills but also to strengthen your mind. And with the right mindset, you can achieve far more than you ever thought possible.