Firstly, you’re doing great, just as you are. Now let’s challenge ourselves - just a little bit - since we all have a thing or two we’d like to implement into our lives or a shift we’re keen to make. It can be daunting to think about introducing a new routine or habit into our busy lives, so let’s keep it simple - 7 days. I think we can agree one week is a commitment you can make to yourself.
Step 1: Choose Your Challenge
You may have a fitness goal, want to learn something new, add something into your routine, devote more time to a certain aspect of your life, etc. Take a few moments to sit with yourself and choose your goal. The best rule here is to keep it simple. If you want to shed weight, for example, resist the urge to choose a number of pounds to lose and instead pick one thing you can do consistently for 7 days that will get you on the path - like making a breakfast smoothie instead of your normal bacon egg and cheese on a croissant.
It’s important to stick to the same thing every day. You can change it up after the week is over based on your experience (we got you covered in Step 3).
Step 2: Record Your Results
Whether you journal or make a devoted note in your phone, record all 7 days, twice daily. Make a note on when and how you implemented your new habit and then once again at night to consider how it impacted your day. Resist the urge to simply record (i.e. “meditated for 20 minutes at 7am”) and really note if and how this changed anything about your day and how you felt.
If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude. - Colin Powell
Step 3: Reflect and Recalibrate
After the week is over, go back through your notes and make time to reflect on how you did day to day and how you feel at the end of the week. Was it challenging or easy? Did you want to quit? Did you learn something, about yourself or otherwise? How did your change impact a larger goal? If you saw and felt improvements, keep going for another week or consider extending to a 21 day challenge (it’s said to take 21 days to make a habit) or do 4 weeks of different 7 day challenges.
It may seem simple, but the small changes we make add up to the person we become. An ocean starts with a single drop of water.
Let us know which challenge you choose for yourself and how it goes in the comments!