30 Challenges For 30 Days Of Growth
SCIENTISTS HAVE SUGGESTED that, with a little willpower, it takes roughly thirty days for a person to form a new habit. As with mastering anything new, the act of starting and getting beyond the preliminary stage where everything feels awkward is 80 percent of the battle. This is precisely why it’s important to make small, positive changes every day over the course of at least a thirty-day period.
And when you start small, you won’t need a lot of motivation, either. The simple act of getting started and doing something will give you the momentum you need, and soon you’ll find yourself in an upward spiral of changes—one building on the other. When I started doing this in my life, I was so excited about it that I started a blog to share it with the world.
Below you will find thirty challenges to be accomplished over the course of thirty days. If carried out diligently, each of them has the potential to create a new positive habit in your life. Yes, there is some slight overlap between a few of them. And no, you don‟t have to attempt them all at once. Pick two to five and commit the next thirty days, wholeheartedly, to successfully completing the challenge. Then, once you feel comfortable with these habits, challenge yourself with a few more the following month.
1. Use words that encourage happiness.
Typically, when I ask someone, “How are you?” they reply, “I'm fine” or “I'm OK.” But one lazy Monday afternoon recently a new colleague of mine replied, “Oh, I am fabulous!” It made me smile, so I asked him what was making him feel so fabulous and he said, “I'm healthy, my family is healthy, and we live in a free country. So I don’t have any reason not to be happy.” The difference was simply his attitude and his choice of words. He wasn’t necessarily any better off than anyone else, but he seemed twenty times happier. Spend the next thirty days using words that encourage a smile.
2. Try one new thing every day.
Variety truly is the spice of life. You can see or do something a million times, but you can only see or do it for the first time once. As a result, first-time experiences often leave reflective marks in our minds for the rest of our lives. Make an effort to try something new every day for the next thirty days. It can be a whole new activity or just a small experience, such as talking to a stranger. Once you get the ball rolling, many of these new experiences will open doors to life-changing opportunities.
3. Perform one selfless act every day.
In life, you get what you put in. When you make a positive impact on someone else’s life, you also make a positive impact on your own life. Do something that’s greater than you, something that helps someone else be happy or suffer less. I promise, it will be an extremely rewarding experience. One you’ll likely remember forever. Obviously your options here are limitless, but if you’re looking to assist an ordinary person in need without leaving your chair, check out the GoFundMe website.
4. Learn and practice one new skill every day.
Self-reliance is a vital key to living a healthy, productive life. To be self-reliant, one must master a basic set of skills, more or less making them a jack-of-all-trades. Contrary to what you may have learned in school, a jack-of-all-trades is far better equipped to deal with life than a specialized master of only one. And besides, learning new skills is fun.
5. Teach someone something new every day.
We all have natural strengths and talents that can dramatically help those around us. What comes easy for you is no doubt challenging for others. We tend to take these gifts for granted, often hardly noticing what we have to offer, and thus we rarely share them with others. Inner happiness and zeal come from using these inherent gifts on a routine basis. What do people thank you for? What do people routinely ask for your help with? Most people’s passions and talents help others in one way or another. Perhaps for you it’s painting, teaching math, cooking a good meal, or leading an exercise class. For the next thirty days, devote some time each day to sharing your talents and expertise.
6. Dedicate an hour a day to something you’re passionate about.
Take part in something you passionately believe in. This could be anything. Some people take an active role in their city council, some find refuge in religious faith, some join social clubs supporting causes they believe in, and others find passion in their hobbies. In each case the psychological outcome is the same. They engage themselves in something they strongly believe in. This engagement brings happiness and meaning into their lives.
7. Treat everyone nicely, even those who are rude to you.
Being nice to someone you dislike doesn't mean you're fake. It means you're mature enough to control your emotions. Treat everyone with kindness and respect, even those who are rude to you—not because they're nice, but because you are. Do this for thirty days and I guarantee you’ll see the rudeness around you dissipate.
8. Concentrate on being positive at all times.
The real winners in life cultivate optimism. They have the ability to manufacture their own happiness and drive. No matter what the situation, the successful diva is the woman who will always find a way to put an optimistic spin on it. She knows failure only as an opportunity to grow and learn a new lesson from life. People who think optimistically see the world as a place packed with endless opportunities, especially in trying times. Try to spend the next thirty days looking at the bright side of things.
9. Address and acknowledge the lesson in inconvenient situations.
it’s important to remember that everything is a life lesson. Everyone you meet, everything you encounter—they’re all part of the learning experience we call “life.” Never forget to acknowledge the lesson, especially when things don’t go your way. If you don’t get a job you wanted or a relationship doesn’t work, it only means something better is out there waiting. And the lesson you just learned is the first step toward it. Over the next thirty days, keep a written log of all the lessons life has taught you.
10. Pay attention and enjoy your life as it happens.
When I watched the Academy Awards recently, I realized that most of the speeches actors and actresses make when they accept an award go something like this: “This means so much so me. My whole life has been leading up to this moment” But the truth is, our whole lives have been leading up to every moment. Think about that for a second. Every single thing you’ve gone through in life, every high, every low, and everything in between, has led you to this moment right now. Ask yourself this: How much of life are you actually living? If you’re like most people, the answer is likely: “Not enough.” The key is to concentrate a little less on doing and a little more on being. Remember, right now is the only moment guaranteed to you. Right now is life. Spend the next thirty days living in the now, for real.
11. Get rid of one thing a day for thirty days.
We have so much clutter surrounding us at any given moment (at the office, in our cars, in our homes) and we’ve become so accustomed to it that we no longer notice how it affects us. If you start cleaning up some of this external clutter, a lot of internal clutter will disappear as well. Choose one needless item every day and get rid of it. it’s that simple. It might be difficult at first, so expect some resistance. But after some time you will begin to learn to let go of your pack rat tendencies and your mind will thank you for your efforts.
12. Create something brand-new in thirty days or less.
Creation is a process like none other. Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness. There is no substitute for it. The only caveat is that it must be related to something you actually care about. If you are creating financial plans for clients all day and you hate it, that doesn’t really count. But if you can find something you love, and create something related to it, it will make all the difference in your life. If you haven’t created something in a while just for the sake of creating, do so. Take the next thirty days and let your creativity run wild.
13. Don't tell a single lie for thirty days.
With all the seemingly innocent white lies that trickle out of us, this is way harder than it sounds. But you can do it. Stop deceiving yourself and others, speak from the heart, speak the whole truth.
14. Wake up thirty minutes early every morning.
Get up thirty minutes earlier than usual so you don’t have to rush around like a maniac. Those thirty minutes will help you avoid speeding tickets, tardiness, and other stressors. Give it a legitimate try for thirty days straight and see how it impacts your life.
15. Ditch three bad habits for thirty days.
Do you eat too much fast food? Do you play too many video games? Do you argue with your siblings? You know some of your bad habits. Pick three and quit doing them for thirty days. Period.
16. Watch less than thirty minutes of TV every day.
Entertain yourself with real-world experiences. Great memories are the product of interesting life experiences. So turn off the television (or the computer if that’s how you watch your TV programs) and get outdoors. Interact with the world, appreciate nature, take notice of the simple pleasures life has to offer and just watch as life unfolds in front of you.
17. Define one long-term goal and work on it for an hour every day.
Break your goal down into bite-sized pieces and focus on achieving one piece at a time. It really is all about taking baby steps, and taking the first step is often the hardest. Spend an hour every day for the next thirty days working toward something you’ve always wanted to accomplish. Take a small dream and make it a reality.
18. Read one chapter of a good book every day.
With the Web’s endless stream of informative, easy-to-skim textual snippets and collaborative written works, people are spending more and more time reading online. Nevertheless, the Web cannot replace the authoritative wisdom from certain classic books that have delivered (or will deliver) profound ideas around the globe for generations. Books open doors, in your mind and in your life. Read an online book list and find a good book to grab at the library today. Then spend the next thirty days reading at least one chapter a day until you reach the end.
19. Every morning, watch or read something that inspires you.
Sometimes all you need is a little pep talk. For the next thirty days, before you eat breakfast or leave the house, watch a motivational video or read something (quotation, blog post, short story) that inspires you.
20. Do something every day after lunch that makes you laugh.
Watch a funny video clip on YouTube, read your favourite comic strip, or find a good joke online. A good chuckle stimulates the mind and can give you a renewed level of energy. The best time for this laugh is during the lull in the mid-afternoon, when you need it most.
21. Go alcohol- and drug-free for thirty days.
This challenge depends on your individual circumstance. If you are a heavy user of alcohol or a particular drug, it is not recommended that you quit cold turkey. You need to see a physician and ease off of the substance slowly. But if you are a casual user, quit right now for thirty days.
22. Exercise for thirty minutes every day for thirty days.
Your health is your life. Don’t let it go. Eat right, exercise, and get an annual physical check-up.
23. Get uncomfortable and face a fear every day.
With a strategy of continuous small steps into uncomfortable territory, we are often able to sidestep the biggest barrier to positive change: fear. Sometimes we’re afraid we’ll fail. Sometimes we’re subconsciously afraid we’ll succeed and then we’d have to deal with all the disruption (growth) and change that follows success. And other times it’s our fear of rejection or simply our fear of looking like a fool. The best way to defeat fear is to stare it down. Connect to your fear, feel it in your body, realize it, and steadily address it. Greet it by name if you have to: “Welcome, fear.” Fear can be a guiding friend if you learn how to swallow it, and listen to it only when it serves its true purpose of warning you when you are in danger. Spend an hour every day for the next thirty days addressing a fear that is holding you back.
24. Cook one new, healthful recipe every day.
Cooking is fun, challenges your mind, and if done correctly, provides vital nutrients to your body. Win-win-win. How to Cook Everything by Mark Bittman is a great tool for this challenge. Packed with nine hundred pages of simple instructions on how to cook everything you could ever dream of eating, it’s pretty much the greatest cookbook ever written. Prepare one new, healthful recipe every day for the next thirty days.
25. Spend ten minutes every evening reflecting on what went well.
For the next thirty days, spend ten minutes every evening pondering the small successes that occurred during the course of the day. This process of positive reflection will remind you of all the tiny blessings in your life, and help you to celebrate your personal growth.
26. Have a conversation every day with someone you rarely speak to.
People are interesting creatures, and no two people are exactly alike. Interacting with different people will open your mind to fascinating ideas and perspectives. So for the next thirty days, strike up a conversation with someone you rarely speak to, or someone you’ve never met before. Find out what makes them tick.
27. Pay down debt and don't create any new debt for thirty days.
Live well below your means. Don’t buy stuff you don’t need. Sleep on big purchases. Create a budget and savings plan and stick to them. For the next thirty days, pay for things in cash and micromanage every cent you make and spend.
28. Let go of one relationship that constantly hurts you.
Keep people in your life who truly love you, motivate you, encourage you, enhance you, and make you happy. If you know people who do none of these things, let them go and make room for new positive relationships. Over the next thirty days, if relevant to your situation, gradually let go of one person in your life who has been continuously hurting you and holding you back.
29. Publicly forgive someone who deserves another chance.
Sometimes good relationships end abruptly because of big egos and arguments based on isolated incidents. If there's someone in your life who truly deserves another chance, give it to them. If you need to apologize too, do it. Over the next thirty days, give your story together a new chapter.
30. Document every day with one photograph and one paragraph.
For thirty days, bring a camera with you wherever you go. Do your best to take one photograph that represents a standout experience from each day. Then, before you go to bed each night, write one paragraph in a notebook or journal that highlights your day. If you do it all digitally, you can unite your daily photograph and paragraph in one digital space (like a personal blog), which can be easily reviewed in the future. Many moons from now these old photos and journal entries will ignite your recollection of interesting memories you would have otherwise forgotten.
AS YOU PROGRESS through these challenges, remember that personal growth is a slow, steady process. It can't be rushed. You need to work on it gradually every day. There is ample time for you to be who you want to be in life. Don’t settle for less than what you think you deserve, or less than you know you can be. Despite the struggles you’ll face along the way, never give up on yourself. You’re braver than you believe, stronger than you seem, smarter than you think, and twice as capable as you have ever imagined.