XP TRACKERHow to start a cold shower habit
You don't need an ice bath or a five-minute plunge. Finish your normal warm shower with a few seconds of cold water, and add a little each week. That's the whole method.
Safety first. If you have a heart condition, high blood pressure, Raynaud's, are pregnant, or have any health concern, talk to a doctor before you try cold showers. Stop if you feel dizzy, numb or unwell. This guide is about building a habit, not medical advice.
Why bother
People report that a cold finish wakes them up and leaves them alert for a while afterwards. The research on bigger health claims is still thin and mixed, so we won't sell you any. The main reason to do it is simpler: it's a small, safe, daily dose of something you don't want to do. You feel the urge to turn the tap back to warm, and you don't. Do that every morning and you get practice at feeling discomfort without obeying it.
That's also the reason behind the Cold Finish quest in XP Tracker: "Discomfort can be felt without being obeyed."
The method: finish cold
Don't start your shower cold. Take your normal warm shower, then turn it colder for the last few seconds. Your body is already warm, and the end of the shower comes with a built-in finish line.
- Week 1: 10 seconds. Turn it cold enough to feel a little uncomfortable. Count down out loud.
- Week 2: 20 seconds. Same temperature, a bit longer.
- Week 3: 30 seconds. If it feels easy, turn it a notch colder.
- After that: add 10 to 15 seconds a week until you reach a time you're happy with. One or two minutes is plenty.
On a bad day, do 5 seconds. A tiny version still counts and keeps the habit alive.
How to get through the first seconds
- Breathe out slowly. The cold makes you gasp and breathe fast. Make your exhale long and steady instead.
- Count down. Ten, nine, eight. A countdown gives you an end you can see.
- Start with your legs and arms. Then your back, then your chest. Face and head last, or skip them.
- Don't negotiate. Decide the time before you get in the shower. Once you're under the water, the voice in your head will bargain.
Make it stick
Tie the habit to something you already do. "After I rinse the shampoo, I turn the tap to cold" works better than "I'll take cold showers".
Track it. A tick on a calendar is enough. If you like games, make it a daily quest with a timer and a bit of XP, so the hardest 30 seconds of your morning count for something.
Expect it to stay a little uncomfortable. It gets easier, but it doesn't become nice. That's fine. The discomfort is what you're practising with.
The quest in XP Tracker
Cold Finish is one of the daily quests in every class. It has a built-in timer, and you set the time with a slider, so you can start at a few seconds.
Common questions people stall on
What if my shower doesn't get very cold?
Use the coldest setting you have and stay a bit longer. Tap water in summer may only be cool. It still counts.
What if I miss a day?
Do it the next day at the length you were at. If you've been away for a week or more, drop back a step. Our guide on getting back on track covers restarts.
Should I build up to ice baths?
You don't need to. A short cold finish every morning is a complete habit on its own.
Questions people ask
How long should a cold shower be for a beginner?
Start with 10 to 15 seconds at the end of a warm shower. Add 5 to 10 seconds a week if it feels fine. You don't need to go past a minute or two.
Is it better to take cold showers in the morning or at night?
Most people prefer mornings because the cold wakes them up. Some find it makes falling asleep harder at night. Try both and keep the one you'll repeat.
Who should not take cold showers?
If you have a heart condition, high blood pressure, Raynaud's, are pregnant, or have any other health concern, ask a doctor before you start. Stop if you feel dizzy, numb or unwell.
Do I have to make the water as cold as it goes?
No. Turn it to cold enough to feel a little uncomfortable. As weeks go by, you can go colder or longer. The habit is the point, not the temperature.
Start your journey
Pick a class, do the day's quests, and watch your hero level up with you.
Start free on iPhone and Android.
Scan to install Point your phone camera at the code. iPhone opens the App Store, Android opens Google Play.