Challenging Yourself to Take Control: 4 Week & 10 Week Challenges

Whether you are dealing with PTSD, depression, or anxiety, there is a lot of evidence to support the benefits of physical activity and exercise. We understand that having the desire, drive, and energy to exercise is often difficult especially when feeling lethargic and down. We can’t take the first step for you, that has to be on you. However, we can offer you support along the way. If you’re ready to take that first step and make a commitment to yourself then step up to the 4-Week Challenge. If you already have a background in sports and you want to take the next step after completing the 4-Week Challenge then take a look at the 10-Week Challenge which not only increases your commitment each week but also ends with you accomplishing a task such as a race or climbing a difficult trail. It is about believing in yourself, setting a goal and persevering until you get there.

Step 1

Make a commitment to yourself. Scroll down to download a .pdf version of the Operation RSF Bond. This is a commitment that you are making to invest in yourself and your well-being. If you are taking the 4-Week Challenge you are committing to 4-Weeks of effort, for 45 minutes a day, 3 days a week. If you are taking the 10-Week Challenge you are committing to 10 weeks, 45-60 minutes a day, 4-5 days a week and you’re setting a goal to accomplish a race or physically challenging event. Carry that commitment form, with your signature, wherever you go. When you are struggling with desire, drive, or energy, re-read the form and remember why you started.

Step 2

Find a program or find a gym. In our resource section, there are a number of programs available to you (all free). They all have different focuses so you can choose one that interests you. Find one that fits you and includes movements that you enjoy. Doing exercises that you enjoy will help you on days that you are lacking motivation. If there are no local gyms listed on the map below near you, reach out to one about the program and ask if they would partner.

Step 3

Get connected: Follow us on social media and get connected to either get the support and accountability you need or help support and keep others accountable. Share about your workouts, your testimony, or just get connected. You can also join our STRAVA group which allows you to track your workouts and the workouts of other Operation RSF group members while connecting through the board.


Step 4

Spread the word. If the 4-Week challenge helped you, don’t stop there, keep going and maintain this new habit by stepping up to the 10-Week Challenge or joining a local gym or active group. Spread the word about the 4-Week and 10-Week challenges and Operation RSF to friends, family, or gyms in order to help others to find more positivity through exercise.
After completing the 4-Week or 10-Week Challenges please take a moment to fill out the survey in the link below (Approx. 4 minutes). The survey collects no personally identifiable information and the responses will only be used to help us develop better programs to support you.

4-Week Challenge Packet


10-Week Challenge Packet


Daily Training Log



I struggle with PTSD, major depressive disorder, and anxiety… In the summer of 2019 I came across Operation RSF on a veteran podcast where Tyler was speaking about the organization. I reached out and immediately felt the support and encouragement I needed in order to stay in the fight. Honestly the fight for my life at this point. I had no desire to live. Operation RSF helped me in realizing the vital piece of the puzzle that movement is. I now turn to movement instead of addictive substances. I look to my accountability partners that I met through RSF for support and tough love when I know I need it. The 4 week program and a willingness to really try was what got me started on this journey. I am forever grateful for RSF and the humans behind the operation. This practice had led to so many positive changes in my life and mindset. Forever growing. Forever grateful. Always forward.

I couldn’t sleep and struggled with intrusive thoughts. There were no partners in my area so I reached out to RSF directly. I was surprised when they emailed me back quickly and worked to find an accountability partner in my area for me and then checked in on my progress over the following few months. I saw a change in my daytime symptoms but still had sleep issues, I kept putting in effort and finally started to sleep. I have been able to start in person therapy again thanks to the support from RSF, the challenges, and my accountability partner.

Not sure where to start or how to get connected?

Fill out the form below, and we will help you start your journey!

If you have any questions or concerns, share them here.

Gaining Accountability

Find a gym, coach, or mental health professional who has partnered with Operation RSF and has committed to helping you stay focused and accountable during your 4-Week Challenge.

​Don’t see a local gym? Tell them about us and have them become a partner! We will continue to add gyms, programs, and therapists who support Operation RSF to the map and our resources page.