This is the primer post for the many 30 day challenges I’ll post on this blog. Simply stated, doing a 30 day challenge puts you in a zone of practice and focus for getting started with any change you want to make in your life. They’re great for experimenting and trying new things, and, beyond that, they help you get committed, once you decide to go long term with a change you’re sure of.
With any 30 day challenge posted here, you can start whenever you’re ready. There’s no set start date. If you want to share your experiences along the way, you can post updates in the comments. I’ll reply, and you can reply to each other, if you like. The more idea sharing the better (just check out the comments at the end of this post!). Of course, if you’re more comfortable following along quietly, feel free. That works too.
WHY
Make sure you know your WHY. You can do a 30 day challenge for a lot of reasons. They are what you make them. A 30 day challenge can be:
- A chance to experiment or just have fun trying something new;
- A way to test out the 4 M principles this blog is based on;
- An opportunity to practice the process of change; or
- A fast-track to getting committed to the the behavior mod of your choice.
Wild success. That’s what I’ve had over the years, quietly doing these these challenges on my own. Here’s a short list of lasting changes I’ve made in 30 days:
- Changed how I think;
- Renewed how I eat, sleep, and work out;
- Skyrocketed my productivity;
- Restarted things I’d let slide; and
- Eliminated all things addictive (e.g. sugar, coffee, chocolate, alchohol, and carbs my body doesn’t need) (which sounds pretty radical, but it’s given me a lovely sense of equilibrium).
WHAT
You can think of a 30 day challenge as the ultimate practice zone. It’s your sweet spot - the point just beyond your present ability, where you stretch yourself to improve. It’s where your best learning occurs. And it’s where we humans feel happiest.
If you want a good way to practice changing things about yourself, 30 day challenges are the way to go. Start with a small challenge and work your way up to something bigger. The more you hang out in your sweet spot, the more you’ll grow to like it. Which means you’ll go there more. The more you go, the better you’ll get at changing things about yourself you want to change. Awesome, don’t you think?
HOW
With any 30 day challenge, you can apply the 4 M principles this blog is based on. With any challenge, feel free to do any of these things:
- Join in, on whatever start date makes sense for you.
- Modify the challenge in whatever way meets your needs and interests.
- Choose a completely different challenge to do.
- Change the time frame: If 30 days seems daunting, start with a 7 day challenge and decide over the course of it whether to to extend it to 30 days.
Over to you!
What’s your take on 30 day challenges? Have you ever done one, or something similar? Have any suggestions for future challenges? See you in the comments.
30 DAY CHALLENGES: THE MENU
30 Day Challenge: Challenge Your Assumptions
30 Day Challenge: Think, Create, Measure!
30 Day Challenge: Restart, Rework!
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I drank energy drink heavily 2+/day for 8 years through architecture school and as being an entrepreneur. I have 5 days left on my 30 day challenge without an energy drink.
Josh:
Thank you for writing. Well done on your 30 day challenge!! It’s a great way to subtract something from your life or add something in.
I don’t know much about energy drinks. How do they make you feel? What made you decide to do this challenge?
What a lot of quick fixes there are out there (energy drinks, Starbucks everywhere, etc.). We can become reliant before we know it sometimes. There is great value in knowing how to stop doing something we don’t want to do anymore. and then going about it.
If you have a chance, it would be great if you’d share some thoughts and details about how you’ve gone about your challenge and how you’ve felt along the way.
Thanks so much, Josh!
Susan
Hi Susan,
I loved your post. I usualy read Tony Robbins, Jim Rohn, etc… And I realised that there is some techniques to make some kinds of change in our lives. And you are sharing with us one right way to do changes in life.
Thank you,
PS: I feel challenged to start the “30 day challenge”, maybe starting workout !:-)
Gazolla:
Welcome. So glad you liked the post and that it makes you feel challenged.
Starting a work out routine is a perfect application for a 30 day challenge. I hope you’ll make a plan and get started!
It will be great if you’ll post updates, here in the comments. The energy is great and it’s really working to keep everyone going.
Hope to see a lot of you here, Gazolla!
Susan
P.S. Changing an existing work out routine is another thing that fits well with a 30 day challenge. It’s what I’m doing as part of Option #3 in this post (i.e. since my intake includes fewer carbs, I’ve changed my workouts from long bike rides to short periods of intense sprinting).
In the past, I’ve hated any kind of timed challenge. It feels like a recipe for failure to me. But, I just hopped in one mid-way, approached it as my own (without needing to achieve anything specific or answer to anyone else for progress, etc.) and got quite a bit out of it.
So much, in fact, that I was just thinking this morning that it would be good to find something else to approach this way. Cue Twitter and someone’s RT of you and we have perfect timing. The notebook challenge reminded me that I need to get a new one… The Thinking Challenge is where I’ll be – mostly for the exercise of writing these things out (in the new notebook).
Here’s to slowing things down and seeing where it takes me. Thanks!
Lynne:
Thanks for your good thoughts. I know certain frameworks work for some than others, so I can see how a timed challenge might not be for everyone. I’ve had huge success with them, though, so I want to make them a part of my blog.
One thing that’s never worked well for me is telling people I’m doing a challenge. I’m most comfortable working privately, but, I figure, 30 day challenges are all about what isn’t comfortable, so I’m giving this a try.
Very cool that you’ll do the Thinking Challenge and notebook about it.
Yes, here’s to slowing down. Stay in touch, and post your thoughts and anything else you’d like to share along the way!
Thanks, Lynne. Glad you’re a part of this.
Susan
Hi Lynne,
I like how your thoughts come through in what you wrote. I love writing down stuff so much, sometimes I forget to say things out loud!
I design communication programs & projects to help everyone in an organization get what their leadership teams mean, so that’s a lot of scribblings, maps, point of views, opinions & experiences. I came across notebooks of masters through Susan & Luke Williams’s twitter discussion, and I thought of recording my notebook scribbles because many models & projects that people experience have materialised from my scribbles. I take pictures of them & keep them in my mindmap folder. Not sure yet what I’ll do with them, but thoughts of “From..>>..To” showcases are in my head.
If you don’t mind me sharing my pen-to-paper brain dump ways, here’s what I wrote in my blog about it http://fazk.wordpress.com/2011/06/27/im-pregnant/
Here’s wishing you “write away!”
faz
Susan & Faz ~ Thank you both for your replies. Today was a successful start. I found an older notebook that still had a few blank pages. It was one that I had, apparently, used quite a bit last fall. That was a time when I was making a very significant, life-changing decision. A decision that required changing mindsets for sure. I think I’ll spend tomorrow going through it and evaluating where things stand now compared to then.
Susan – I am also inclined to keep private what I’m doing in terms of personal challenges. But, I liked the tone on your blog and am willing to give a bit of openness about it a shot.
Faz – Love your notebook pic! I’ve found that I can determine what my frame of mind was at particular times by looking back at notebooks/journals and not only reading the words, but paying attention to how they look. Was my writing hurried? Did I embellish with doodles, arrows, bolding, etc.? It’s a multi-faceted snapshot into my brain.
I’ve not used it much for professional stuff, though. My work doesn’t lend itself to creative thinking. But, if it did, I think it would be very interesting to see the difference in work related scribblings vs. personal ones.
Lynne:
Thanks for writing It’s great to hear you’ve started!
How good that you found an old notebook to give you a snapshot into what was happening with you before. I think comparing different times in our lives can lend a lot of insight, so it’s great you have notes to help with the process.
In terms of privacy and sharing, please feel free to strike whatever balance is best for you. I love hearing from you, and I can see Faz does as well. Both of you have such good energy. I It’s a privilege to have you here on my blog.
Carry on, Lynne. Looking forward to hearing more from you.
Susan
Happy to hear from you, Lynne.
Thanks for your comment on my picture! I looked at it again just now & I realised that none of them were work-related *chuckles* Clockwise, from top far left, the scribbles were my thoughts from:
1. a talk on imagined communities that I listened to (I needed to prove to myself that I didn’t need a master’s degree to understand what the speaker was talking about)
2. a one-day TEDxKlangValley event with the theme “Back to Basics” weaved through each of the 8 talks
3. a one-day design conference that I attended with the purpose of finding out what do designers talk about
4. (This would be the bottom far left) my ideal process of how hospital customers (they say patients I say customers) would experience the hospital, after one day of accompanying my ill friend.
When you said that you could determine your frame of mind when looking at your notebooks, I feel it too & you echoed my sentiments exactly about them being snapshots of our brains. For me, writing things down keep me sane. I have another picture of my journals here: http://fazk.wordpress.com/2011/07/12/when-you-cant-tell-any-other-human-being/
I really love how you’re sharing your thoughts on Susan’s blog. Here’s to an insightful time for all of us.
Thanks!
faz
Ladies, Day Two found me referring back to the notebook I found yesterday within a blog post today. Timing. http://www.restorelight.com/2011/07/24/connectedness/ More gratitude for having been reminded of it via your blog, Susan.
Faz, I enjoyed your post. I especially relate to not being able to imagine trashing old journals – even the really boring ones (and there are some really boring ones – when I was younger and tried to sound a certain way… even to myself.)
Susan, your consistent communication of sincere grace and encouragement to those who comment within your blog is lovely.
Lynne:
So good to hear from you. Really good of you to share that post. It’s beautifully written and thought out. These words should be asked over and over:
“How can we shift that in ourselves? How can we arrange the world in our mental view so that we see our fellow planet dwellers as we see ourselves – with hopes and dreams and families and friends and the right to a future unencumbered by fear? How do we grow to understand our connectedness in a world that still insists upon separating us into “us versus them” groups? ”
It is my good fortune to have readers like you, Lynne. Keep on with all your good thinking and writing. As always, I look forward to seeing more of what you’d like to share.
Susan
I’m in, too — this looks like it might be fun. I don’t know if I am going to make a serious life change — kudos to Ulla for taking what looks like it is going to be a big step.
I’m not sure whether this would qualify as one of the behavior changes, but my issue is a back log of things that need to get done at work — things on a to do list that never get done. So, my challenge to myself is going to be to get one thing done every day and crossed off my list. There are enough things to easily make this a 30 day challenge (even a 30 working day challenge).
Hope every one has great success on their challenges!!!
Tom:
What a great idea. It’s a perfect fit for a 30 day challenge. Getting one thing done each day from a long back log is bigger thing than you might think. I hope you’ll leave lots of comments on what it feels like to do them and get crossed off your list.
It’s not just what gets done. A huge part of it is how it makes us feel. It can bring a lot of self confidence, and with that, the inclination to take on other challenges as well.
I look forward to reading about your progress and feelings along the way.
WAY TO GO, TOM !!!
Susan
Gosh Susan – this to me is like a “when the student is ready, the teacher will appear” moment!
I just started my own 30day journey today, Thurs 21 July 2011. I will:
1. Take a photograph every day,
2. Write a journal entry every day,
3. Write down a question every day,
4. Use simple, short words when I write and talk, at least once a day.
I wrote about this & my purpose of starting this challenge on my blog: http://bit.ly/rs6cyj
I’m keeping track of my journey on twitter too, with hashtags: #30day & #word / #question / #photo for each item. For eg. “#30day Day1 #question: What can I do in my own home today to reduce, reuse & recycle?”
This is also part of my journaling (no. 2) & I’ll also do weekly recaps on my blog.
I’m looking forward to the process & what I’ll learn from this challenge!
I love how you position the challenge as the ultimate practice zone. Let’s go for it.
Hugs,
faz
Faz:
Your efforts rock! It seems like you’ve done these sorts of challenges before – am I right? Because you’re doing several at a time, which was something I became able to do after I’d done a few challenges individually. Has that been your experience, or something different?
How great that you’re recording, and in 3 different ways, no less: 1) in your journal; 2) on your blog; and 3) on Twitter. Recording makes all the difference, because it makes what we’re doing seem so tangible.
You’re right – the exact things to look forward to is the process and the learning. It is indeed the ultimate practice zone.
So psyched you’re here !!!
Susan
I’ve done similar mini-challenges before, but I’ve never documented my progress. I’m aware of what I learned at the end of it, yes- now, what I want to experience is the journey. This may sound crazy but I really want to taste each thought related to the 4 items as it blooms on my mindmap!
The items on my list are linked together. They form the foundation of key habits that I want & need to build. I couldn’t separate those 4 even if I tried
I can be rather soft with my own personal recording deadlines. I needed to create a climate that’s encouraging me to really explore the next 30 days without being hampered by the thought that I need to sit down at the end of each day & document. Twitter’s a godsend here. Hashtags help me automate my recording process. These tags are already used often: #30day, #photo, #word & #question, so I won’t need to remember any complex formula!
Adding the Day1, Day2…Day30 countdown will make it fun for me to get through the things on my list. It will also be simple for me to line stuff up later for recap & learning. Others searching for similar tags on twitter will also see the updates on their timeline & if that adds more meaning to their time, I’m glad & grateful.
Thanks to you Susan for creating this space on your blog for us to get together on our challenges. This is part of the climate that supports successful completion AND meaningful learning.
Here’s to great days ahead to all of us,
faz.
Faz:
I love what you’ve written here. I’m so interested to see what your thoughts and discoveries will be.
What you wrote about wanting to “taste each thought,” is beautiful, really. So are strong efforts to form, as you put it, “the foundation of key habits.” And so is “creat[ing] a climate that’s encouraging.” All well said. That’s just what these challenges do.
I love your Twitter hashtag ideas. I’ve not done much with them, so I look forward to learning from you about that way of recording.
There’s already a very supportive vibe here, and I’m so glad you’re a part of it!!
Susan
I’m in, too. Not sure what my challenge will be yet, but I’m going to start either Monday or over the weekend. Hopefully, a team approach will make it more fun to work on — I certainly do not want to be the one who gives up first! T1G
Type 1:
Great to have you aboard! I’m sure you’ll come up with a challenge. It’ doesn’t have to be anything terribly daunting. Easing into the process is a good idea. It builds self confidence for harder challenges in the future.
So to start out, you might pick something fun, like taking one photo each day that’s special to you in some way, or learning a new vocabulary word each day. It’s how Matt Cutts started out (see my reply to your last comment).
You could even choose something really mundane, like getting into the habit of taking your vitamins and supplements consistently. That’s one I’m doing now, because I had lost consistency. It doesn’t sound terribly exciting, but it is to me, because it’s making me feel better and better each day.
So glad you’re a part of this!
Susan
This is great – I am in. Its perfect timing for me in the early dog days of summer. I am particularly interested in mindset challenges – finding myself in Flow more, etc. and challenges that might help me discover ‘the next path’ for me in life.
Barb:
I’m so glad you’re in! Mindset and flow (as you might have gathered) are huge interests of mine. So you’ve come to the right place. Tune in tomorrow. Glad to have you here!!
Susan
You write that you stopped drinking – where can I read more about that? I’ve tried your search-function, but it doesn’t seem to work.
Ulla:
Welcome and thanks for writing!
I stopped drinking wine about a year ago. (Wine was the only thing I drank.) I stopped because it was interfering with my sleep and mental clarity. It also increased my appetite. None of that was good. But I didn’t want to give up wine because I liked it. I liked having it with dinner, I liked sharing it with friends, I liked learning about it and the different countries and regions it comes from, and I liked the beautiful glasses it’s often served in. I liked interesting wine shops. And I liked the taste too, as well as the feeling of relaxation it brought.
To stop, I realized I had to learn to stop liking those things. I figured that if I could get myself to not like them, then I wouldn’t need willpower. After all, we don’t need willpower not to do things we don’t like.
One day I was in a store and I happened to see a book called The Easy Way to Stop Drinking. I paged through it and saw right away that it’s all about making you not like it anymore. I bought the book. Before I finished it, my whole perception was changed – because of the way it’s written and phrased – it’s so persuasive that I actually stopped liking and wanting something I had liked and wanted before. Sounds too good to be true, but that’s really what happened.
Here’s what you might try:
1) Figure out what kind of mindset you’re in: The important thing is that you believe from the outset that you can change things about yourself through your own efforts. This means having a growth mindset. It’s the opposite of the fixed mindset (the belief that the way you are is the way you always have to be). Mindset is the first principle in the model this blog is based on. Be sure you’re familiar with the model. It applies to any change you choose to make. Read this summary and this post.
2) Practice the growth mindset: A lot of people don’t think in a growth mindset, especially when it comes the prospect of doing something difficult. If you’re not in a growth mindset, switch into one. I suggest doing a 30 day challenge just for that. All you have to do is know about the 2 mindsets and practice switching your thought process from fixed to growth. You’ll catch yourself thinking fixed thoughts and you’ll translate them into growth thoughts. That’s all you do, over and over. It’s a thinking exercise that works beautifully.
3) Start changing things about yourself. Start small. Change something about yourself that’s easier than giving up something you really like. Then progress to gradually harder changes.
4) When you’re ready, buy the book. Do exactly what it says. Don’t think your situation is special in some way, or that what the author writes somehow doesn’t apply to you. Just be open to accepting what he says as true (because, as I think you’ll see, it is true).
How do these things sound to you? Please let me know how else I can help.
Susan
Hi Susan,
Thank you so much for your long and painstaking answer. I think I have the right mindset already – I’ve changed a lot of things over the years and definitely consider myself a work in progress. I haven’t been able to kick the drinking, though, but I drink less than I did years ago. I’ll definitely buy the book – it’s for alcoholics, right?
Ulla:
It’s good that you’re in the mindset for change and that you’ve changed things about yourself already. Hold fast to the confidence those things bring.
Unlike some changes, dealing with something like alcohol means you’re dealing with an addictive drug. I’m not sure when someone crosses over the line from merely enjoying alcohol to being “addicted” to it. Nor do I know the definition of “alcoholic.” And I don’t think it’s necessary to know those things. Labels like those are red herrings, I think. They’re distracting. So why bring them into the picture?
As I see it, all you need to know are these things: 1) that you want to subtract alcohol from your life; 2) that you can; and 3) there’s a way to do it.
Allen Carr (the author of the book I recommend) takes the not-liking-it-anymore approach. What he writes is so persuasive that reading it makes you stop liking it. So you don’t want to anymore. End of story. No willpower necessary. It’s not about you – it’s about the thing, and he shows you how to dismiss the thing.
As he emphasizes, this is the complete opposite of other methods, which rely on things like willpower, discipline, finding strength in others, etc. That’s the hard way, he says, and his is the “easy way.” Hence the title of his book. I think he’s right.
I’ll share one quick story with you. Soon after I stopped drinking wine, I actually found myself, of all places, in the middle of a spectacularly beautiful vineyard in the Burgundy region of France. I was there on a bike tour. Our group had the whole vineyard to ourselves for a day. There was free wine flowing everywhere – all the vineyard’s best vintages. Picture it – hot summer day, beautiful sunshine, hundreds of bottles of exquisite white wine, iced down and being poured by the vintners themselves (there was just as much red). We could have as much as we wanted, all afternoon long. Everyone on my tour was having glass after glass after glass. I had none. Because I didn’t want any. Some equate drinking with enjoying life and things like that, but only we can decide what it is to us. I had a delightful time there that I’ll always remember. The Tour de France was riding right by us. That’s what I went to see and experience. It was one of the most unique travel experiences I’ve ever had, and I didn’t need wine to make it better. It was fine – just fine – as it was.
I hope the book helps. Please keep me updated. If you feel like recording your thoughts and experiences here, it would be AWESOME. If you’d rather go about the process quietly, that’s great too. Let me know what I can do to help. I’m happy to!
Susan
Susan, Ulla: The concept of enjoying life without alcohol and Susan’s story about being in the vineyard and not drinking while everyone else did resonates with me, a little, or at least reminds me of a time long ago in college when I used to have great time driving my fraternity brothers to the local pub and watching them enjoy their beers while I nursed my club soda all evening. I never felt I was missing out on anything while they drank.
Hey Type 1:
Your comment makes an important point. What you write about happened years ago, and it’s clear in your memory. Might that be because you weren’t drinking at the time? Might it be a safe bet that the very same experience is a complete blur to your fraternity brothers, if they remember it at all?
In the very inspiring Ted Talk I cite in my Jackson Pollock post, the speaker (Matt Cutts of Google) points out that doing a 30 day challenge makes time seems to slow down. The world seems more in focus. I agree. It makes perfect sense because, as I’ve written, 30 day challenges are essentially a self-established zone of focus.
Matt concludes the Ted talk by saying that the next 30 days are going to go by whether we do a challenge or not. So why not do one, and see where it takes us?
Thanks for writing! Great comment.
Susan
I think the label ‘alcoholic’ is very useful. It may not apply to you, but it applies to me as someone for whom alcohol is unmanagable. A heavy user is something else, and I think what has to be done, and what can be done, differs.
Ulla: You have to work things out in your own mind, and it seems like you’re doing a great job of that. Carr’s book talks about the label and the other surrounding terms and concepts. It sounds like you’re in a great place for change, and I admire that. Stay in touch! Susan
I will. I just ordered the book, it’ll arrive in 5-8 days, they say. Thanks again for your help!
Ulla:
How great that you’ve ordered the book! Please continue commenting whenever you like, before and after the book arrives.
WAY TO GO, ULLA!
Susan
Hi Susan, I’m back. I’ve read the book, gotten the point and taken the pledge today. Last drink also, except I had to spit it out, it was that foul (65 % rum). So far so good. The new thinking will take a little getting used to, and I’ll reread the book, I think, but I have no doubts I’ve made the right decision.
Ulla:
So good to hear! I’ve been thinking about you.
Way to go, on all you’ve done.!!!!!!! The book does indeed give us a new way of thinking, and it does take some getting used to, as do all new things. Giving it a reread is a great idea. You might even write down somewhere the sentences that are most meaningful to you. Then you can revisit your list when you need to or want to.
You’ve taken a huge portion of your life back. I admire you so much.
Please stay in touch. I want very much to know how you’re doing.
All the best,
Susan
Hi Susan,
Thanks. It does take som getting used to – the not thinking ‘sacrifice’ (and thus wanting to compensate or reward oneself) but just ‘relief’. You can mail me privately, if you want to inquire as to how it goes.
I’m the type to underline heavily – I never take notes as I know I’ll never look at them again. I’ll just flip through the book and reread the underlined parts.
Ulla:
I think as time goes by, it will become more and more clear to you that it’s not a sacrifice. You’ll grow accustom to feeling good and having more of what’s so important – clarity, energy, time, and happiness. Those are the things you’ve taken back – I think you need time to feel them. As you feel them, I think you’ll like them and value them more and more, and you won’t want to trade them in for anything. (To trade them becomes the sacrifice.)
I’m a big underliner too – it’s good to be able to page through books and see the parts that resonated. It’s good you’ll do that.
Removing something from our lives frees up space for other things, which themselves can bring new things. Author John Gardner draws a tight analogy: We need to tend our lives as if they were gardens, with some things just growing, some things flourishing, and some dying out. When something dies out, it nourishes the soil and enables new growth and flourishing.
That’s what’s going on with you now. Because of your own gardening-like actions. His great book Self-Renewal might be a good read for you.
I will indeed check on you from time to time. Thanks for that.
You’re so awesome, Ulla.
Susan
In all this talk of me, me and me I forgot to thank you for taking the time to tell me about the book. If I hadn’t gotten a personal recommendation, I never would have bought something that promised to be ‘an easy solution’ to a problem I’ve battled for years.
THANK YOU for what you do here.
Ulla:
Thank you for your kind words. You’re very welcome. Helping someone like you is a pleasure because you’re open to ideas and to doing and trying new things – even reading something serious with a silly title. I agree about the “easy way” terminology. I almost didn’t pick up the book myself. I’m not sure why I did. But I’m glad I did, and I’m pleased I could share it with you.
I’m so glad we’ve connected and I look forward to staying in touch.
Susan
I am in the middle of a 21 day challenge (decided to match it up with the suffer fest that is the Tour de France) and I find this is a great plateau buster. Creates a mini focus for me as part of my bigger plans. Great post Susan. Thanks
Very good idea, Michael – aligning the timing of a challenge with the timing of another thing (in your case, the beautiful and the grueling Tour de France). This kind of challenges do indeed, as you say, “create a mini-focus for part of [our] bigger plans.” Would love to know more about challenges you’ve done. You must be quite skilled in nailing them, given that you’re a a guru of master coaching
Susan
Why thank you Susan, but despite my experience and knowledge, I have struggled over the years. This can be seen from this post on my blog.http://sportphysiocoach.com/page/2/
I do think that a key to any change is intrinsic vs. extrinsic goals. This post talks about it.
Michael:
Thanks for your comment, and for that link. I just read your post. Really well done – really thoughtful. I left a comment. Here’s what it says:
“Wow, Michael. You are quite the metric man! I like how you think and try and tweak. And make lists. And read a lot. This is one of those posts where you can learn something new with each reread. And so, I will keep rereading.”
I’m really grateful for all you share, Michael. Thank you so much.
Susan
fantastic! count me in!
Gabby: I’m psyched to have you in. Look forward to sharing stories and info. Thanks for commenting! Susan