Free health challenges
Join a free steps, sleep, no-sugar or no-alcohol challenge from the web, track it in the TempoLife app, and climb a public leaderboard.
Pick a challenge, join in seconds, and let the app keep score. A clear goal and a public leaderboard turn good intentions into a streak you can actually see — and it is all free.
Choose your challenge
10,000 steps a day
The classic. Hit five figures on your step count, every day.
8 hours of sleep
Give yourself a proper sleep window every night for a month.
No added sugar for 30 days
Cut the added sugar. Keep the fruit. See how you feel.
Drink more water
Build a simple hydration habit that sticks past the challenge.
Walk every day
A daily walk of any length. The streak is the point.
30 days no alcohol
A month off the drink. Sleep, mood and wallet usually thank you.
Strength 3× a week
Three short strength sessions a week for a month.
Vegetables every meal
Get a vegetable onto every plate for two weeks.
How a challenge works
| Step | What happens |
|---|---|
| 1. Pick one | Choose the challenge that fixes your weakest link right now. |
| 2. Join free | Create a free account and tap join — it takes seconds. |
| 3. Let the app track it | Steps, sleep and habits are counted automatically as you go. |
| 4. Climb the leaderboard | See your streak and where you rank, and keep the chain alive. |
Source: TempoLife challenges. General wellbeing goals, not medical advice; check with a doctor before big changes. · checked 2026-09-04
Frequently asked questions
Are the challenges free?
Completely. Every challenge is free to join with a free TempoLife account, which is also what tracks your progress and places you on the leaderboard.
Do I have to use the app?
The app is how your progress is counted automatically — steps, sleep and the rest — and how you appear on the leaderboard. You can follow any challenge by hand, but the app makes it effortless.
Can I do more than one at once?
You can, but one at a time is usually more successful. Pick the challenge that fixes your weakest link first, then stack another once it sticks.
Join a challenge free today
Create a free TempoLife account, pick a challenge, and start your streak in the next two minutes.