Well...we are already 4 days into 2015...which likely means you are on Day 4 of that 30-day challenge (or 60 or 90) that you signed up for at the end of 2014. You know the challenges I'm talking about right? The 30-Day Squat Challenges...the 60-Day Clean Eating Challenge...the 30-Day Workout Challenge...there are a bunch of them out there with accompanying social media hashtags. To be honest with you, I really like these challenges; they're all really motivating, and encourage you to do something beneficial for you mind and/or body. The one thing about these challenges, however, is that they often have an expiration date. As I accepted a few invites for challenges, I decided that I would do my best to incorporate the challenges' objectives into my daily life extending past the stated time limit. And then I started thinking that I could take other every day occurrences and turn them into a challenge that would inevitably become a habit. Since science has taught us that it generally takes 21 days to formulate a habit, I have put together a list of seven 21-day challenges that you may be interested in completing. The goal is to do the challenge for 21 days so that it becomes a habit going forward. As an extra bonus, I have included a suggested hashtag...just in case you need it for the social mediaverse! ;)
|My skin savior!!!|
2. The Create a To-Do-List at the Start of Your Day Challenge - In my experience, creating a to-do list at the beginning of each day has helped me to be more productive and efficient at work and at home. Maybe it's a psychological thing, but making these lists give me focus for the day and allows me to get more things accomplished. Without it, I tend to lose time trying to figure out what I am going to do next. Plus, I'm one of those folks who revel in crossing things off their list. But in all seriousness, creating a daily to do list is a great way to maximize your day, which may give you more time to do those other things that you never get to. That being said, during the work week take a moment before starting work to jot down (on a notepad, phone, computer, etc.) the tasks you plan to complete each day...and then execute! On the days when you are not working, do the same thing. Make it a habit! #MaximizeYourDay
3. The Drink 8 Glasses a Day Challenge - How many of you resolved in 2015 to lose weight? To eat clean? To get healthier? Well, drinking at least 8 glasses of water each day is one of those things that can help you accomplish each of these goals. I won't go into the statistics and all the scientific reasons why you should drink more water, but I don't think I need to...you've heard them all before and know you need to hydrate. So drink up! #8GlassesADay
4. The Make Your Own Meals Challenge - One of the things that I intend to do this year is save more money. One way to save money is to minimize the amount of money you spend consuming food and drinks outside of your home. For 21 days, make all of your meals at home...breakfast, lunch, and dinner (coffee, too!). You'd be amazed at how much you will save. Don't believe me? Take my personal story as an example. I went to the supermarket and spent $80 on groceries for a 1-week period (for my entire household). I made my meals for the week...even my coffee. The following week, I consumed more than half of my meals outside of my home (mostly breakfast, lunch, and coffee). I spent about $100 for that week...and I probably gained 5 pounds...I was shocked! Need more convincing? If you purchase Starbucks coffee and a pastry each day during a 5-day work week, you've spent about $40 for the week. A $5 deli sandwich each day for lunch will run you $25. Convinced? Do yourself a favor and try this challenge. Plan your meals at the beginning of each week, hit the supermarket for the things you need, and start saving. And as a welcomed side-effect, you may lose some weight by making your own meals if you choose healthy options. Try it! #MakeYourMeals
5. The Walk 10,000 Steps Per Day Challenge - By now we pretty much know that 10,000 daily steps is the number to reach. We also know that there are many ways to get to this goal: parking in the spot furthest away from your destination...taking the stairs instead of the elevator...taking random walks around the office...running or jogging...you've got choices! Over the next 21 days, grab your pedometer or step tracker of choice, and make an effort to take 210,000 steps. #210Kin21
6. The Do Something Nice For Someone Else Challenge - As of late, there has been a lot of discord in various parts of the country. In the midst of all of it, I hold on to the belief that there is still good in the world. In an effort to keep my hope in humanity alive, I like to initiate random acts of kindness. In fact, I try to do it every day...buying coffee for the person standing behind me in line at the Starbucks...putting change in someone else's parking meter if it is about to expire...holding the door open for the FedEx man who comes to the office and always has a ton of packages...sending a random text to a friend who may be having a difficult day...there are plenty of "be nice" options everywhere. For the next 21 days, make an effort to do something nice for someone else each day. Contribute to the #TheresGoodInTheWorld challenge...and then keep it going! Need some inspiration? Check out this post from BuzzFeed...or this one!
7. The 5 Minute Meditation Challenge - Last year, Russell Simmons released a book entitled "Success Through Stillness: Meditation Made Simple." One of my colleagues purchased the book, and I had a chance to check it out. In his book, Russell discusses the role meditation and stillness has played in his success. I haven't had a chance to finish the book, but I've started doing a bit of meditation in the mornings before I start my work day. Most times I only have 5 minutes to spare, but in that time I sit very still and quietly, my door and my eyes closed, and I meditate. It calms me, and gets me ready to start my work day. When my alarm sounds, I open my eyes and my door, and I get to work on my to-do list. Over the next 21 days, I encourage you to spend at least 5 minutes each day for meditation, not just the work day. Find a nice quiet place, set your alarm, and go! I also encourage you to read Russell's book! #BeStill
So, what do you think? While I am half joking about these challenges, I think that these are all things that we should incorporate into our daily lives. If making them a challenge increases the likelihood of you doing them, then why not! Remember, it takes 3-weeks to form a habit, so 21 days is the key. Maybe on day 22, it will become a regular part of your day. Have a fantastic work week!