TODAY, take on one of “Today’s Challenges”. Once you make a choice, write it down on a piece of paper and keep that paper in your pocket all day as a reminder.
I’ve also included an optional “Bonus Challenge” if you’re feeling especially motivated today.
Pick one of the following challenges to take on today, check it off once you’ve accomplished it.
- [ ] Track how often you crave your negative habit. Find the pattern and identify what purpose it serves
- [ ] Take 3 deep breaths before you eat, go to the washroom, or go to sleep
- [ ] Be mindful of your thoughts. Catch yourself saying negative or harmful comments and replace them with positive mantras
- [ ] Go to sleep between 10-11pm
- [ ] Work with a pencil placed horizontally in between your teeth to replicate a smile expression release dopamine
- [ ] Don’t use any electronics or stimulants 30 minutes before bed
- [ ] Start a gratitude journal
Bonus Challenge (optional): Sit and be still
Start each morning this week with 5 minutes of sitting and being still. Let your thoughts flow freely in and out of your mind. Don’t fixate or manipulate your thoughts. Just be still.
The first step of being mindful is taking a moment to be still. Find your center-point of balance. Be an observer and acknowledge where your current mental and emotional state is. Each day will be different.
Remove any judgments, emotions, attachments, or self-criticism during this exercise. Just be.
You might be surprised how difficult this is. So start off slow. Start with 1 minute for the first sitting, then move to 2 minutes. However long you can manage to sit, get in the habit of starting your day off grounded and centered.
You have control over yourself, and this is very powerful. Don’t give your energy away, but rather maintain control, balance and self-awareness.
Try ending your session with a specific intention for the day, write it down and carry it with you.
Have you been filling out your Diet and Lifestyle Diary?
Flip back to Day 1 and make sure you track at least 2 weekdays and 1 weekend. Notice any patterns so far?