21 Day Challenge

I created the 21-day challenge to help  CEO's think through obstacles creatively.  Members commit to a few of the practices and check-in with a daily accountability partner by phone or text. The response has been overwhelmingly positive. Most members complete the 21-day challenge, and many invite themselves to a second round. 

I have updated the challenge in light of current challenges. 

 

You can access a printable version of the challenge here.

You can find references for the practices here. 

Click here for the scientific rationale behind the challenge.

Challenge yourself to one or more of these practices for 21 days. 

Media Matters: 
  • Be deliberate about when you follow the news. Get the information you need to make informed decisions then turn it off. To set a serene tone for the day and to avoid disrupting your sleep, avoid media in the mornings and in the evenings. Do not turn to media out of boredom or fear. 
  • Consume as much inspirational material as you do news and social media.  
Gratitude: 
  • Note a pageful of things that you are grateful for every night and or text three things you are thankful for to your partner. 
  • Morning Connect: as you wake and before the mind starts to troubleshoot, think of five people for whom you are grateful. 
Deliberate Acts of Kindness: 

  • Beautify someone's inbox by writing them an email telling them how they've influenced your life, inspired you, or displayed a characteristic you respect. 
  • Reach out to someone by phone or skype that you wouldn’t usually call. 
  • Adopt a “you first” attitude: yield to others in traffic, open doors for people, pick up trash on the sidewalk, praise everyone who helps you. Look people in the eye, smile and say hello, regardless of their reaction. Always.  
  • Write beautiful anonymous notes to people ( which could include small amounts of money or gifts) and leave it in their mailboxes, cars, or desks.
Give: ​
  • Give positivity. Change your interactions by asking, “how are you and how can I help?”  Gossiping about food hoarding is stressful. Connection heals.  
  • If you need help, ask. This allows others to boost their neurochemistry.
  • Budget gifts to your friends' social media efforts to raise money for those who are struggling. This will connect you to them while helping others.
Meditation/priming: ​
  • Learn to meditate and practice daily. 
  • Set your timer for every 30 or 60 minutes where you stop what you are doing to take five deliberate breaths. Check-in with your mind. 
  • Wim Hof breathing and cold showers improve immunity and clear the mind. 
Nature/body: ​
  • Get outside every day. Get your heart rate up while you are at it.
  • Practice yoga.
  • Laugh. Tell jokes. Trade internet surfing for comedy clips. 
  • Sing and dance. Our species craves this. Go ahead, nobody is watching.
Inquiry: ​
  • Events overwhelm us by bringing up our unquestioned beliefs. "There won’t be enough money," "my kids will suffer,"  and "people shouldn't overreact," are not novel ideas, but long held beliefs. Each thought places us in a spiral of negative thinking as we attempt to mentally troubleshoot our way to a solution. We get "in our heads". Who would we be without all the stories running through our minds? Smart, creative, and ready to help. Questioning our thoughts frees the mind of stress and negativity.