Benefits of habit “Take cold showers”

✓ Increases alertness
✓ Improves immunity and circulation
✓ Relieves depressions
✓ Eases stress
✓ Stimulates muscle soreness and recovery

First step:

✓ Take lukewarm showers for 1 week


1. Start by taking lukewarm shower every morning this week. It can be just a little bit colder than you’re used to.
2. Next week, decrease the temperature of the shower a little bit more and take it every day.
3. Keep decreasing the temperature until you take cold showers only.

Helpful tips to make it a habit:

✓ Same time is key. Simply substituting your usual morning shower routine with cold showers is a good way to do it every day.
✓ Trigger your mind. A good way to remind yourself of the new habit is to hang a loofa or some other shower-related item on the cold side of your tap. You can use cold-related colors, like blue or white, to help with triggering your brain. That way, you will have a helpful physical reminder to use the cold water instead.
✓ Let the app help. Just a bit after your alarm, set the reminder of this app to help you remember it’s cold shower day.
✓ Reward yourself. Once you’ve gone a full week taking cold showers only, reward yourself with a trip to a SPA and use your newly acquired cold tolerance to swim longer or dip into colder jacuzzi.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ It’s important to distract yourself. It’s no secret that cold showers are not pleasant, until you get used to them. Try distracting yourself by singing in the shower, playing your favorite music or even dancing (carefully to not slip!) while you take that shower. It will become easier once you get used to it.
✓ Reduction. If you can’t take the cold shower immediately, try reducing the heat. First make it lukewarm and then slowly turn that handle to the cold side, step by step. Don’t push yourself too hard. You might actually catch a cold.
✓ Willpower. It’s all there and the most important thing. Hype yourself up, think how good you will feel after the cold shower and do it. No more excuses!