• Claudia Colvin

The Wake Up and Dance Challenge

Updated: Feb 18

Wake up and dance to 3 songs, every day, for however many days the challenge lasts.

Join the movement of people who choose happy as their morning mood: 3 feel-good songs in just 10 minutes to start your day with a sweat and a smile. Scientific research shows that dancing releases feel-good hormones like serotonin and dopamine, and reduces cortisol, the stress hormone.

In January our challenge was a musical journey through 30 years in 30 days. We started in 1970 on January 4th and travelled our way to 1999 on February 2nd, the last day of the challenge. And then we added an extra 3 days because we didn't want it to end. Then we had Carnival themed challenge and coming up is a Women's Day 3 week celebration. Check our events page to stay updated on future dance challenges.


  • In a virtual room, on zoom. Every weekday, 7.45 - 8am GMT, with no need to dress for the occasion. When we did the challenge in November, most of us were dancing in our pyjamas and bathrobes, with no make up and no filters. Just show up as you are and dance to feel good, not to look good. It's the opposite of an Instagram perfect workout.

  • Offline, in your own time. If zoom dancing isn't for you, you can still join by dancing offline, whenever suits you best. You'll receive a daily email with 3 songs to dance to. This is also how weekend dancing will work. Zoom is only for weekdays.


One morning, 2 minutes after waking up, I accidentally pressed play on Spotify as I was walking to the kitchen. It was In da Club by 50 Cent. I started dancing. Spotify doesn't stop unless you make it, so I kept dancing. 3 songs later, I was sweating, smiling and in a great mood. My mood stayed high all day. So I tried again the next day, and the day after. And it continued to work. After many failed attempts at finding the right morning routine, I'd finally found "the thing" that actually worked. After a successful first trial in November, the Wake Up & Dance Challenge kicks off again in January.

The improved mood results have been long-lasting for me.

How long will they last for you?

Sign up to find out.

Feedback from the November Challenge

I cannot tell you how glad I am that your 30 day challenge email popped into my inbox at the weekend. I have found ‘my thing’. I now start my day with a smile on my face, a skip in my step and a secret that nobody knows about! - B

See you on the dancefloor, in my PJs!


Founder, Nobody's Watching

If you're taking part, I want to hear from you! Are you having a great day afterwards? Any challenges? Tag Nobody's Watching on Facebook or intragram @nobodyswatching.co or share your story by emailing hello@nobodyswatching.co

I won't be recording the morning dancing so here's what a previous online dance party looked like.

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