Effective 13 Challenge to help change for the better
Books / / December 19, 2019
1. No complaints, gossip or convictions
rules
In undertakes not to complain for the next 30 days, do not gossip and do not express condemnation.
Tips
- During the day, pay attention to the negative things that you say or think about that. Where were you at that moment, and what made you react that way?
- Wear a wrist strap or pharmacy eraser as a reminder Challenge. Every time you complain or criticizeWear a bracelet to the other wrist. At the end of the day write down how many times you do it. The next day, try to reduce this number.
- Ask family members, friends or colleagues point you to your complaints, gossip or censure.
Alternative
There are several variants of this Challenge, which is associated with the practice of the definition of one's own emotions and awareness of his own words.
- Practice compassion for yourself. Live 30 days without criticizing themselves.
- Do not swear, do not nag, do not criticize the spouse and children. Try to resist the kicking, yelling, raising your voice or the rolling of eyes. Behavior of others does not necessarily change, but your - yes.
2. laugh often
rules
No matter hem you giggle, scream or laugh to tears, seek out cheerful, humorous and funny moments during the day. Note How to improve your mood in a month, and reduce stress.
Look sitcom or appearance comic artists of the genre. Listen humorous album, or podcast, go to a live comedy show or read books Humorist writer. And, of course, refer to Youtube with his incredible arsenal of short funny videos.
3. Healthy sleep
rules
Over the next 30 days stick to sleep, go to bed at the same time each day. You need to relax for 30-60 minutes before going to bed. Turn off all electronic devices and try to bring the body and mind into a relaxed state.
Tips
- Sleep in complete darkness. Due to the presence of diurnal rhythms of light gives the body a signal to reduce the production of melatonin to sleep is not interrupted. Postpone or close the electronic device, hang blackout curtains or sleep with an eye mask.
- Avoid the blue light. Too bright light before bedtime - one of the biggest culprits of sleep problems. Limit the use of the tablet before going to bed, a smartphone, a TV, a computer, a radio receiver with a timer or other device emitting blue light. And best of all, remove it from the bedroom.
- Cool air in the room. The ideal temperature for sleep and sleep - between 18 and 21 ° C.
- Clear the mind. This is the perfect time to immerse yourself in that day ended on a positive note.
- Meditate.
- If you can not fall asleepStand. If you can not fall asleep within 20 minutes after being laid, get out of bed. Read or take notes in the dim light. Difficult to perceive literature surely make you fall asleep quickly.
- Celebrate your progress in any way, for example, keep a sleep log or use the sleep tracking app on the smartphone.
4. keeping records
rules
everyday write or print from a private notebook at least 15 minutes (target - a minimum of one page or 250 words). Write about what you want without editing your thinking or reasoning. Think of it as a chance to get rid of the thoughts and ideas of the fluttering in my head.
Tips
If you prefer to make a written Challenge more organized, try these tips:
- Describe your day. What did you do? Where to go? You talk to anyone?
- Write a letter to yourself in the future.
- Write a letter to someone you love and who are grateful.
- Write down your goals for the next week, month, quarter and year.
- Write the eulogy. What would you like to tell us about his life, how do you live it?
- Work through the problem faced by, or a solution that is now weighed.
- How would you have built your life, if you were fully provided with money? What would you spend your time?
- Make a list of desires.
- Make a list of all (large, medium or small), for which you are grateful.
- What is your favorite quote or song lyric? What do they mean to you?
- Describe your most first memory as much detail as you can.
- Write a long apology.
- Describe what makes you smile.
- Try to write in a pure stream of consciousness. Write everything that comes to your mind.
5. Keep a diary Thanks
rules
Every day, write down three of their experiences or three things for which you are grateful for life, such as a conversation with a friend, a glass of wine, a beautiful sunset, sitting with the dog. Think about why you are thankful for it.
Thanks to paid off, words and feelings should be appropriate, therefore, need to allocate time for it to feel the value of this experience as deeply as you can.
6. No reading, watching or listening to news
rules
The do not read for 30 days, do not look and do not listen to the news.
Tips
- Complicate their access to news.
- Remove news apps from your smartphone or tablet.
- Turn off all notifications.
- Install the lock sites to block access to your favorite news portals.
- Find other things that you can do. Let them always at hand. For example, play a game, read a book, solve crossword puzzles and the like. Make sure that you have books and games, and downloaded apps podcasts.
- If you want to know what's going on in the world, to engage in dialogue and discussion with others. Ask friends, family members, employees, and even strangers to retell you the most important news and facts.
7. no shopping
rules
Do not spend money on anything other than foodstuffs, fixed payments (for housing or school, utilities) or basic needs. And under the requirements necessary to understand the absolutely necessary, such as health services or are not so necessary diapers.
any impulsive acquisitions or unwise purchases. No goods at a discounted price. No gifts, movies, restaurants, or monthly subscriptions.
Tips
- Bring cash only. This will force you to be conscious spender, because you only have a limited amount.
- Take lunch from home.
- Before heading to the grocery store, make a shopping list and stick to it.
- Use the library and free online podcasts.
- Buy second-hand things or get them for free. There are hundreds of sites and groups in social networks, where people in the community to buy, sell and give things.
- Remove the credit card details in the automatic settings on the computer.
8. Progressive Digital detox
rules
Over the next 30 days, gradually switch off themselves from the digital life. Every week make progress compared with the previous one. For example, everything that you do in week 1, you'll be doing in week 2, 3 and 4.
week 1
- Exit all accounts in social networks.
- Turn off all alarms and notifications, except the alarm.
- Do not use any devices in the first and last hour of the day.
week 2
- Do not use any devices in any public place, while standing in line or waiting for the beginning of something.
- If you have a website or application from which you are partially dependent, set the lock or delete them from your device.
week 3
- Do not use any devices, spending time with their children.
- Identify three periods of the day when you are allowed to check e-mail and reply to emails, phone calls and other communications.
week 4
- Do not hold any units in the bedroom and bathroom.
- Choose one day a week when you can use the device freely.
9. Every day raduyte others
rules
Every day looking for a reason to rejoice and to surprise at least one person, without expecting anything in return. Focus on kindness, and you'll see what happens.
Tips
Here are some simple ideas to choose from:
- Smile at people on the street.
- I ask sincerely: "Hi, how are you?"
- Express appreciation to the cashier or the bus driver.
- Offer help to those who need it.
- Make a compliment to a stranger.
- Tie a casual conversation with the person sitting next to you on the plane.
- Imagine each other two people who, in your opinion, have common interests.
- Give a gift to a friend.
- Presented flowers to someone who turned out to be a heavy day.
- Send a greeting card to a relative.
10. Every day, write down 10 ideas
rules
Every day, write down at least 10 ideas on various topics. By the end of the month you have generated more than 300 ideas! Try not to stop at ten, if you get to come up with more. Strive to write 20 or 50 ideas. Meditate until your head will not crack from the ideas, like a ripe watermelon.
That is to get you started
- The names for the new blog.
- types of businesses that you can open.
- Names for a rock band.
- Places you want to visit.
- What have you learned in the past year.
- Documentary films that you want to remove.
- Things to do in their city, without spending any money.
- How to make money in other places, not dismissing the main work.
- How to improve your mood right now.
- Alternative names for the film "Star Wars."
- Ways to improve the quality of sleep.
- Scenes for the film, which will provide him "Oscar".
- The people you want to see their mentors.
- Historical person with whom you would like to dine.
- How to improve business at your favorite restaurant.
- How to disappear for a month, so that you will not find.
11. Every day, cook a new dish
rules
Cook a new dish every day. Whatever it was, breakfast, lunch, dinner, snack or dessert, cook on the day at least one dish that you have never cooked.
Tips
- Re-read the cookbooks and websites and make a menu for at least one week. Make notes on ingredients, preparation and cooking time.
- Force yourself to try complicated recipes. Experiment with unusual ways of cooking or ingredients that you've never tried.
- Cook with the others. Involve your partner or children in this activity, or invite friends to participate in their culinary experiments.
12. Read 20 pages a day
rules
Every day he must read at least 20 pages. After 30 days you read 600 pages, or two or three books.
Tips
- Leave a book by the head of the bed and read before going to sleep, when it's quiet and nothing distracts you.
- Start with the most exciting book, with the one in which you will plunge with delight.
- Keep on hand two or three books, in case the first choice would be a failure. Do not feel obligated to finish until the end of something that has nothing to do with your life. Just take another book.
13. Train your brain
rules
Every day spend 15-20 minutes a difficult but exciting workout for the brain. Continue to motivate yourself, challenge yourself to take on more difficult tasks.
Tips
- Dual N-Back. This free training game was designed to expand the capabilities of mobile intelligence and memory. It teaches the brain to focus and maintain multiple pieces of information; gradually increases the complexity of the game and brings more disappointment.
- Crosswords, Sudoku. Track your progress, try to solve the puzzle faster move to more complex levels. Do not give up at least 20 minutes.
- Brainscale.net. In addition to the Dual N-Back game on this site offers a number of games on memorization and math games.
- Use the app to train your brain.
«book Challenge"Rosanna Casper - is a collection of 60 ideas for a 30-day Challenge. All these Challenge created in order to form good habits in many aspects of life - including fitness, nutrition, personal care, awareness, productivity, relationships, creativity and training.
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