12 30-Day Challenges for 2013
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12 30-Day Challenges for 2013



Original blog post http://bit.ly/Wlbucs Willpower is the foundation of most of your achievements. So I decided to put the two together and selected 12 habits I would like to have and are general ...

Original blog post http://bit.ly/Wlbucs Willpower is the foundation of most of your achievements. So I decided to put the two together and selected 12 habits I would like to have and are general enough for others to try.



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12 30-Day Challenges for 2013 Presentation Transcript

  • 1. 12 30-Day Challenges for 2013 How to develop new habits and improve yourself in the next 12 months Priit Kallas, fixwillpower.com
  • 2. WillpowerWillpower is the foundation of your achievements. Ittakes 10,000 hours to master something. For this youneed willpower.Fortunately willpower is like a muscle, if you train it it willget stronger. It takes on average 66 days to make ahabit automatic, but you get really big increases in thefirst 30 days. I put the two together and selected 12habits I would like to have and are general enough forothers to try.Every 30 days you will start a new willpower challengeand by the end of the 30 day period you will evaluate ifyou want to continue with the forming of this habit or youwill drop it and treat it just as a willpower exercise.I strongly suggest you select challenges you want tokeep. You will be more motivated by that.Read the full blog post
  • 3. Become an early riserSet your alarm 3 minutes earlierevery day. By the end of the 30days you will be waking up 90minutes earlier. You need 7-8hour of sleep so adjust yourbedtime accordingly.
  • 4. Exercise dailyBeginners: Start with10 minute walks. Add justone minute every day and you will get to40 minute walks by the end of the challenge.Others: Add 40 minute walk to your rest days.
  • 5. MeditateStart with the 5 minutesessions and bring themup to 10 or 15 minutes bythe end of the 30 daychallenge.[More in the blog post]
  • 6. No distractionsPhone in silent mode.Answer the phone if youdon’t have any otherimportant business at hand.Don’t answer a phone whenyou are talking withsomeone. Disable emailnotifications. Set 2 or 3times in a day to work withemail. Empty email everyday. Turn off instantmessaging or use do notdisturb mode.
  • 7. Beginners: set your goal at 1,000characters, this should take you 20-45minutes (with time to think).Others: set a goal to increase thevolume and consistency. Write every day
  • 8. Come up with 30 ideas.Start with the topics for theentire challenge. Consider Generatethat it will take most of us 1to 2 hours to come up with IDEAS30 ideas on any topic.
  • 9. Talk tostrangersGet rid of the socialawkwardness that mayhold you back. Ask fordirections or time. Moveon to practical stuff.Cachier in the store,fellow commuter insubway, stranger at theparty or in school.Ask attractive membersof the opposite sex forphone numbers.
  • 10. Saythank you Say specific „thank you“ to 3 people. Engage them and say what are you thanking them for in a few words. Thank people who are not directly responsible for your well being.
  • 11. No negative thoughts No negative thoughts or complaining about anything. Avoid the urge to go all negative about things that do not turn out as you expected. Take a deep breath and find the positive angle. Make a Pavlov’s dog out of yourself. Every time you catch yourself having a negative thought pinch yourself (hard) in some place you really don’t like it.
  • 12. No TV ornewsFind other things to do.Read a book, write or fix aWikipedia article, take anonline course to learn a newskill, spend time with yourloved ones other than on thecouch watching TV.No news sites, no checkingFacebook every 5 minutes, noaimless surfing either.
  • 13. Be gratefulExpress gratitude for 5things in your life. Take 10minutes before you go tosleep to write down whatmade you happy. Write ashort sentence and thenreflect on it for a minute ortwo.Acknowledging the goodthings that happen to youand being grateful willincrease your overallhappiness and goalachievement.
  • 14. TeachCreate a course and run through it in 30 days or someoneteach something new every day. Teach your kids,fiends, neighbours kids, co-workers, girlfriend. It can be as simple asteaching children to count or you might want to help out with thatquantum teleportation stuff your friend’s really not getting.
  • 15. No months. You dont have to start on first day of every month.Start whenever you like it and keep it up for at least 30 days. The A few rulesbest time to start is... (wait for it)... NOW!Less than 12 challenges. You don’t have to do them all, pickone or three. You may try the 66 day period that the researchsuggests and take 5 challenges per year.Not only for the 30 days. Pick a challenge that you wouldreally like to become your automatic habit. It will be much morerewarding this way. After the 30 day period evaluate your progressand make a decision to keep on or move to a new challenge.Don’t start two challenges at the same time. This isgoing to set you up for failure. Try one challenge for 30 days and ifit becomes automatic enough the start a new one.Missing a day. Don’t beat yourself up. Don’t drop the challenge!One day doesn’t mean much (but don’t make it every other day).Illness. If you have health problems during the challenge thenput the challenge on hold. Willpower and immune system competefor resources. Stop the challenge and restart when you get better.
  • 16. Thank you for the images:1 Untitled by elBidule 1 Climbing in Red Rocks silhouette by Carl A2 Pillars of stone by Jonas Hansel 2 Frog by Lawrence Whittemore3 Bringing Home Worms by Jeff Kubina 3 Dotted background by Bram Janssens4 Leaving the scene by Hindrik Sijens5 Meditating Hornet by Justin Hogue6 The Hierarchy of Digital Distractions by David McCandless7 Writing Apparatus by Kaushik Narasimhan8 Dreamgrow Light Bulb by Peep Ploom9 Woman with headphones listening to music by Jeffrey Chen10 Thank You! by Vern Hart11 Gracie today by John Curley12 TV and your brain: Turin street art by Mermaid9913 Happy valentines day - pink gerbera with a heart of chocolate! by Vanessa Pike-Russell14 Bounty Hunting School - Language Course by Stéfa
  • 17. Start now! Priit Kallas, FixWillpower.com, fix@kallas.biz