13 effective challenges to change for the better

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

An excerpt from Rosana Kasper's book "The Book of Challenges" with programs that will help you form healthy habits and make positive changes in your life.

1. No complaints, gossip or judgments

rules

For the next 30 days, make a commitment not to complain, gossip, or express judgment.

Advice

• During the day, pay attention to the negative things you say or think about. Where were you at that moment and what made you react this way?
• Wear a bracelet or rubber band around your wrist as a reminder of the challenge. Whenever you complain or criticize, put the bracelet on the other wrist. At the end of the day, write down how many times you've done it. Try to reduce this amount the next day.
• Ask family members, friends, or coworkers to point out any complaints, gossip, or judgments you have.

Alternative

There are several variants of this challenge, which is associated with the practice of identifying your own emotions and being aware of your words.

• Practice self-compassion. Live 30 days without criticizing yourself.
• Do not swear, do not grumble, do not criticize your spouse and children. Try to refrain from kicking, yelling, raising your voice, or rolling your eyes. Others will not necessarily change their behavior, but yours will.

2. Laugh more often

rules

It doesn't matter if you chuckle, giggle, yell, or laugh to tears, seek out hilarious, humorous, and funny moments throughout the day. Notice how your mood improves and your stress levels decrease after a month.

Watch a comedy show or comedy show. Listen to a humorous album or podcast, go to a live comedy show, or read books by a humorist writer. And of course, check out Youtube for its incredible arsenal of short, funny videos.

3. Healthy sleep

rules

For the next 30 days, stick to your sleep routine, go to bed at the same time every day. Relax 30-60 minutes before going to bed. Turn off all electronic devices and try to relax your body and mind.

Advice

• Sleep in complete darkness. Due to the circadian rhythms, the presence of light signals the body to reduce the production of melatonin so that sleep is not interrupted. Set aside or cover electronic devices, hang blackout curtains, or sleep with an eye mask.
• Avoid blue light. Too much light before bed is one of the biggest culprits for sleep problems. Limit the use of a tablet, smartphone, TV, computer, timer radio, or other devices that emit blue light before bed. Better yet, remove them from the bedroom altogether.
• Cool the air in the room. The ideal temperature for falling asleep and sleeping is between 18 and 21 ° C.
• Clear your mind. This is a great time to immerse yourself so that the day ends on a positive note.
• Meditate.
• If you can't sleep, get up. If you are unable to sleep 20 minutes after going to bed, get out of bed. Read or take notes in dim light. Hard-to-read fiction is sure to make you fall asleep quickly.
• Track your progress in any way, for example, keep a sleep log or use the sleep tracking app on your smartphone.

4. Record keeping

rules

Write or type in a personal notebook for at least 15 minutes each day (goal is at least one page or 250 words). Write about what you want without editing your thoughts or reasoning. Think of it as a chance to get rid of thoughts and fluttering ideas in your head.

Advice

If you'd like to keep your written challenge more organized, use the following tips:

• Describe your day. What did you do? Where did you go? Who did you talk to?
• Write a letter to yourself in the future.
• Write a letter to someone you love and to whom you are grateful.
• Write down your goals for the next week, month, quarter, and year.
• Write your eulogy. What would you like to tell about your life, how you lived it?
• Work through the problem you are facing or the solution you are currently weighing.
• How would you build your life if you were completely backed by money? What would you spend your time on?
• Make a wish list.
• Make a list of everything (large, medium, or small) that you are grateful for.
• What's your favorite quote or lyric song? What do they mean to you?
• Describe your very first memory in 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 whatever comes to your mind.

5. Keep a gratitude journal

rules

Each day, write down three experiences you have or three things for which you are grateful in life, such as a conversation with a friend, a glass of wine, a beautiful sunset, or a time with your dog. Think about why you are grateful for this.

For gratitude to bear fruit, words and feelings must be appropriate, so be sure to take the time to feel the value of the experience as deeply as you can.

6. No reading, watching or listening to news

rules

For 30 days, do not read, watch or listen to the news.

Advice

• Make it harder for yourself to access news.
• Remove news apps from your smartphone or tablet.
• Turn off all notifications.
• Install a site blocker to block access to your favorite news portals.
• Find other things to do. May they always be at hand. For example, play a game, read a book, solve a crossword puzzle, and the like. Make sure you have books and games, apps and downloads.
• If you want to know what is happening in the world, enter into dialogue and discussion with others. Ask friends, family members, coworkers, and even strangers to tell you the most important news and facts.

7. No shopping

rules

Don't spend money on anything other than groceries, fixed payments (housing or school, utilities), or basic needs. And by the needs should be understood as absolutely necessary, for example, medical services or not so necessary diapers.

No impulsive purchases or rash purchases. No items at a discounted price. No gifts, movies, restaurants, or monthly subscriptions.

Advice

• Bring only cash with you. This will force you to be a conscientious waste man as you only have a limited amount.
• Take lunch from home.
• Before heading to the grocery store, make a shopping list and stick to it.
• Take advantage of the library and free online podcasts.
• Buy used items or get them for free. There are hundreds of sites or social media groups where people within the community buy, sell, and give things away.
• Delete your credit card information in automatic settings on your computer.

8. Progressive digital detoxification

rules

Over the next 30 days, gradually cut yourself off from your digital life. Make progress each week from the previous week. For example, whatever you do in week 1, you will also do in weeks 2, 3, and 4.

Week 1

• Log out of all social media accounts.
• Turn off all alarms and notifications except the alarm.
• Do not use any device during the first and last hour of the day.

Week 2

• Do not use any device in any public place while you are queuing or waiting for something to start.
• If there is a site or application that you are partially dependent on, install a blocker or remove it from your device.

Week 3

• Do not use any device while spending time with your children.
• Define three periods per day when you are allowed to check your email and answer emails, phone calls, and other messages.

Week 4

• Do not keep any devices in the bedroom or bathroom.
• Choose one day a week when you can use your devices freely.

9. Make people around you happy every day

rules

Look for an excuse to please and surprise at least one person every day without expecting anything in return. Focus on kindness and you will see what happens.

Advice

Here are some simple ideas to choose from:

• Smile at a passer-by on the street.
• Ask sincerely, "Hello, how are you?"
• Express your gratitude to the cashier or bus driver.
• Offer help to someone who needs it.
• Compliment the stranger.
• Strike up a casual conversation with the person sitting next to you on the plane.
• Introduce two people to each other who you think have common interests.
• Give a gift to a friend.
• Present flowers to someone who is having a rough day.
• Send a postcard to a relative.

10. Write down 10 ideas every day

rules

Write down at least 10 ideas on a variety of topics each day. At the end of the month, you will have generated over 300 ideas! Try not to stop at ten if you can think of more. Strive to write 20 or 50 ideas. Meditate until your head cracks with ideas, like a ripe watermelon.

Here's where to start

• Titles for the new blog.
• The types of businesses you can start.
• Names for a rock band.
• The places you want to visit.
• What have you learned in the past year.
• The documentaries you want to make.
• What you can do in your city without spending money.
• How to make money elsewhere without quitting your main job.
• How to improve your mood right now.
• Alternative titles for the Star Wars movie.
• Ways to improve sleep quality.
• Plots for the film that will secure him an Oscar.
• The people you want to be your mentors.
• Historical persons you would like to dine with.
• How to improve your favorite restaurant business.
• How to disappear for a month without being found.

11. Prepare a new dish every day

rules

Prepare a new dish every day. Whatever it is, breakfast, lunch, dinner, appetizer or dessert, cook at least one dish a day that you have never cooked before.

Advice

• Reread cookbooks and websites and put together a menu for at least one week. Take notes on ingredients, preparation, and cooking times.
• Force yourself to try complex recipes. Experiment with unusual cooking methods or ingredients you've never tasted before.
• Cook with others. Get your partner or children involved in this activity, or invite friends to take part in your cooking experiment.

12. Read 20 pages a day

rules

Make a commitment to read at least 20 pages each day. In 30 days, you will read 600 pages or two or three books.

Advice

• Leave the book at the head of the bed and read before bed, when it is quiet and free from distractions.
• Start with the most exciting book ever, the one that you will be thrilled to dive into.
• Keep two or three books handy in case the first choice fails. Don't feel obligated to read to the end something that is irrelevant to your life. Just take another book.

13. Train your brain

rules

Do a challenging but challenging brain workout every day for 15–20 minutes. Keep pushing yourself, challenging yourself to take on more difficult tasks.

Advice

• Dual N-Back. This free training game has been designed to empower your mobile intelligence and RAM. It teaches the brain to focus and hold several pieces of information at the same time; gradually the difficulty of the game increases and brings more frustration.
• Crosswords, Sudoku. Track your progress, try to solve puzzles faster, move on to more difficult levels. Don't give up for at least 20 minutes.
• … In addition to the Dual N-Back game, this site offers a range of memory and math games.
• Use brain training apps.

"" By Rosanna Kasper is a collection of 60 ideas for 30-day challenges. All of these challenges are designed to shape healthy habits in many aspects of life - including fitness, nutrition, self-care, mindfulness, productivity, relationships, creativity, and learning.