Make life better in 30 days: Thirty-day challenges feel doable you can do almost anything for 30 days. You can also use a 30-day challenge as an experiment. If it enhances your life, you’ll create momentum that motivates you to create more positive change. If, however, you decide your challenge isn’t helpful–perhaps waking up 30 minutes earlier reduces your productivity–you’ll at least know you gave it your best effort for one month.
1. Plan your day.
By taking just 5-10 minutes each morning (or the night before) to strategically plan out your day, you’ll be able to get significantly more out of your day. Planning your day is one of the most important things you can do every day. As Brian Tracy says, “Every minute you spend planning saves 10 minutes in execution.”
Meditation is a mental exercise that trains attention and awareness. Its purpose is often to curb reactivity to one’s thoughts and feelings, which, though they may be disturbing and upsetting and hijack attention from moment to moment, are invariably fleeting.
Just meditate for 10 minutes in the early morning and fill the whole day with enthusiasm.
3. Exercise/ workout
The exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
Whether people engage in light exercises, such as going for a walk, or high-intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind. Tips for morning exercise.
4. Remember everything happened today before going to bed.
Each night before bed, take five minutes to reflect. Jot down in a journal (writing here is important) a few things that went particularly well, and then write down a few things you’d like to do differently tomorrow.
Without reflection, you have no real direction as to where to head next. Five minutes before bed is all you need
5. Have a cold shower.
Cold showers are any showers with a water temperature below 70°F. They may have health benefits. Water therapy (also called hydrotherapy) has been used for centuries to take advantage of our body’s tendency to adapt to harsher conditions. As a result, our bodies become more resistant to stress.
Cold showers are not the main source of treatment for any condition, but they may help improve symptom relief and general well-being. Check out the benefits of a cold shower.
6. Read and read.
It may feel hard to find 20 minutes each day to read with your child, but the cost of not doing this is far too great. Children who read for just 20 minutes per day see 1.8 million words each year and have scores on standardized tests in the 90th percentile (because they have experienced so many words!). Compare this with the child who is reading for just 1 minute per day, they only see 8000 words each year and have scored in the 10th percentile on standardized tests.
A small amount of reading each day makes an incredible difference! (Nagy and Herman, 1987)