21-day Challenge Mindset

The body achieves - what the mind believes

This challenge is all about reconnecting and looking after yourself mentally & physically. We all get carried away with life sometimes, and the daily stress builds, sometimes unnoticed - until we reach a point where it has a physical impact, and we are forced through ill health to step back.

Self-care is not “woke”, selfish, lazy, or any of the other labels placed upon it, it is a vital component of our well-being mentally & physically, and the well being of those we support & look after - I always remember seeing a family out for a summer cycle Mum, Dad & 3 kids - the kids all wearing the best possible safety cycling helmets, and bright clothing to be seen, Mum & Dad on the other hand, dark clothes and minus the cycling helmets, the tragedy of losing a child in a cycling accident unbearable, however for the children the tragedy of losing both parents in a cycling accident, their whole world is gone.

We as parents & carers spend so much time and effort nurturing a safe environment for our children and those we care for, that we neglect ourselves, not only in terms of physical protection, but also mental protection.

And women in particular sacrifice their own health needs ahead of those they care for.

So, please do consider within this challenge - finding time for you, because you are really important in fact vital in the lives of those you love & care for.

21 Day Challenge Ideas for reconnecting

in addition to increasing exercise & perhaps giving more thought towards the food you eat, perhaps give some of those ideas a try.

Community

– Compliment a stranger
– Try a different random act of kindness each day
– Ask “how are you?” to 3 people each day, and listen to the response
– Make an effort to meet someone new each day 

Learning & Productivity

– Try a new skill or offer to teach someone a skill you process
– Book a course in person or online (could be just an afternoon)

- Have a good clear out of your wardrobe etc.
– Make a “to do” list every day
– Set goals, but be realistic (see SMART GOAL setting)

 

Relationships

– Connect: Call, text, or email someone you’ve been meaning to catch up with
– Get a meal or coffee with a different person each day


– Call family members and relatives
– Do something kind for a friend each day

 

Relaxation, Reflection, Mindfulness

– Get a full night’s sleep (at least 7-8 hours!)
– Meditate
– Spend 1 hour per day completely alone
– Do an activity each day that you enjoy- read for pleasure, knit, play an instrument
– Write in a journal
– Write down 3 things you are grateful for

 

Sustainability

– Be aware of the waste you create- BYO mug, utensils, grocery bag, etc.
– Make the effort to put waste in the correct bin
– Unplug devices when not in use
– Drink tap water, not bottled water
– Reduce your water usage- take shorter showers, turn off the faucet when not in use

 

Unplugging

– Make an effort to eat every meal without looking at your phone
– Set a specific daily time limit for social media, or try giving it up entirely
– Look up- put your phone away when you’re walking to/from places
– Avoid phone & laptop screens for 30 minutes before bed
– When you do a fun activity, just enjoy the moment and resist the urge to take & post a picture

The 4 Best Ways to Get Motivated

  • We can say that motivation is the driving force behind your actions and your general willingness to do something.

    For example, you want some fresh air that drives you to go outside. Or you feel thirsty, which makes you reach out for a bottle of water.

    Let's now say you have a goal to lose 10kg/22lbs or run half a marathon. You need more than just the desire to do this. It would help if you had something that causes you to act and start, which will keep you working even when you face obstacles.

    So, this is where we need to trigger our motivation.

  • A curious thing about motivation is that it often comes after you start taking action. So, not before, which many of us probably would prefer.

    It is why we can't just sit around and wait for motivation to come to knock on the door because motivation is often the result of action and not its cause.

    That's why scheduling your motivation is one of the best triggers.

  • Scheduling is what professionals do. For example, they plan and schedule when and how to prepare for an upcoming race or match.

    You give your goals a time and a place to live by making a schedule. And it's much more likely that you follow through.

    For example, if you want to eat more vegetables but don't feel motivated to buy and cook vegetables, a simple schedule will help.

    Mark a day where you look up new recipes with vegetables.

    Mark the days you need to shop for vegetables.

    Mark the days when you want to include vegetables in your meals.

    Hang the schedule on your fridge or where you quickly see it

    Now you don't have to wait for motivation to strike. You have the motivation in front of you, so there is a much greater chance you follow the schedule. text goes here

  • A great way to start your motivation is to make a start ritual. This ritual has to be so easy that you can't say no to it. Meaning you shouldn't need to be already motivated to start your ritual. It has to be so easy that you can do it at any time without problems.

    For example, if you want to join a yoga class, your start-ritual could be preparing your yoga mat and clothes. Or, if you're going to go for a power walk, your start ritual could be filling your bottle with water.

    Both of these rituals are so easy to do, you can't say no.

    You know now that motivation typically comes after starting. Therefore, your motivation ritual needs to be amazingly easy to begin. And once you have done your start ritual, you will find it easier to sign up and drive to the gym to join that yoga class.

  • Some things are just more manageable when you are two.

    When we have someone who believes in us and supports us, goals can be easier to achieve.

    Find yourself a goal buddy that has the same goal as you. Together you can set up days where you, for example, meditate together if your goal is to improve your memory and concentration. Maybe you arrange dinner dates where you share information and try out new recipes rich in protein because your goal is to enhance your knowledge about protein.

    Having a goal buddy keeps you accountable to your goals because they can encourage you during the process. And also, when you have someone that counts on you to meet them at 06.00 am in the gym, you are more likely to pack your training bag and go.

  • We all like rewards, and it is part of our nature to feel good after achieving something. And if we get a reward for doing it – well, then even better.

    You can trigger your motivation by offering yourself a reward if you finish your task or goal. The prize can be anything, as long as you enjoy it and look forward to it.

    Suppose your goal is to eat vegetables, but you find them very boring to eat. Then you can tell yourself:

    "If I eat a portion of veggies for dinner two nights in a row, I will reward myself with ……….."

    Or your goal is to start running, but you always find excuses not to do it. Then you can tell yourself.

    "If I run today after work, I will go check out that new shop in town on Friday."

    The reward itself is not the most crucial part here; it is what thinking of the reward does to your body.

    "I want to go to the cinema and see that new movie, so I will make myself a healthy breakfast at home for the next four days instead of buying it at the petrol station."

    Thinking of the reward triggers your body to act, which starts your motivation.

A Final Boost

In the book The War of Art, the author Steven Pressfield writes,

"At some point, the pain of not doing it becomes greater than the pain of doing it."

It is easier to take action and feel awkward in the yoga class than to keep sitting feeling bad about yourself in front of the TV.

And it is easier to feel strange while eating your homemade vegetable soap at work than to feel disappointed while stepping on your weight scale.

So, don't think "I do it tomorrow" instead think "Finish out today and quit tomorrow"

(But of course, you don't quit tomorrow, because tomorrow you will think about the same line again).