---
title: "Science Challenges & Habits | Harder"
meta:
description: "Explore science challenges and habit trackers on Harder. Build curiosity, stay consistent, and turn learning into daily action."
"og:description": "Explore science challenges and habit trackers on Harder. Build curiosity, stay consistent, and turn learning into daily action."
"og:title": "Science Challenges & Habits"
---
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# **Science**
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[**Back to School: The Best Challenges to Start This Semester (and Why Now Is the Perfect Time)**
A new semester is one of the most powerful moments to start a habit - the 'fresh start effect' is real. Here are the best back-to-school challenges to start now, backed by science.](https://harder.pro/blog/back-to-school-challenges-fresh-start.html)
[**Alcohol: Why 'Less Is Better' Became the New Science**
The science on alcohol flipped: major health bodies now say there's no safe level. Here's what changed, why the 'red wine is healthy' idea collapsed, and why a Dry January reset works.](https://harder.pro/blog/alcohol-no-safe-level-dry-january-science.html)
[**Sugar and Candy: Not Poison, But Most of Us Would Feel Better With Less**
Sugar isn't evil, but most people eat far more added sugar than they realize. Here's the science on sugary drinks, the myths (hyperactivity, addiction), and why your taste buds reset in weeks.](https://harder.pro/blog/added-sugar-candy-what-the-science-says.html)
[**Tea: The Calm-Alertness Habit (and the Great Matcha Squeeze of 2025)**
Tea is gently caffeinated, ritual-friendly and linked to a longer life. Here's the real science on green and black tea, the L-theanine calm-alertness effect, and the caveats worth knowing.](https://harder.pro/blog/tea-green-black-matcha-science.html)
[**Coffee: The Daily Habit That's Probably Fine (and Might Even Be Good for You)**
Coffee is one of the most-studied things you can drink, and the science is reassuring. Here's what the research says about the benefits, the safe dose, timing, and the myths worth retiring.](https://harder.pro/blog/coffee-caffeine-what-the-science-says.html)
[**The Science of Streaks: Why Tracking Your Progress Actually Works**
Tracking your progress is one of the most powerful behaviour-change tools ever measured. Here's the science of self-monitoring, streaks, and why 'don't break the chain' really works.](https://harder.pro/blog/why-tracking-your-progress-works.html)
[**How to Get Your First Pull-Up (Even If You Can't Do One Now)**
Only about 5% of women can do a strict pull-up - but it's a skill you build, not a gift you're born with. Here's the science-backed progression from dead hangs to your first rep.](https://harder.pro/blog/how-to-get-your-first-pull-up.html)
[**The 30-Day Push-Up Challenge: What the Science Says (and How to Actually Get Strong)**
A 30-day push-up challenge needs zero equipment and delivers surprising benefits - from a famous Harvard heart-health finding to real strength gains. Here's the science, and how to do it right.](https://harder.pro/blog/30-day-pushup-challenge-science.html)
[**The Century Ride: How to Train Your Way to 100 Miles**
Riding 100 miles is cycling's classic rite of passage - and one of the most achievable big goals in endurance sport. Here's how to train for a century on the aerobic base you're already building.](https://harder.pro/blog/century-ride-how-to-train-100-miles.html)