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Challenge: Change Your Life In 10 Days

Challenge: Change Your Life In 10 Days

If you’re feeling down, overwhelmed or just in a state of disarray we have a challenge for you. Courtney Carver from Be More With Less has created the following as a way for anyone in a similar situation to begin changing their life in just ten days. Good luck: Confession: I’ve been wallowing lately. While I think there is a time and place to wallow, without a proactive stop, it can go on longer than it should and turn into something that it shouldn’t. When wallowing or worrying loses purpose, it’s time to move on.

How do I move on?

I’ve created an awesome way for all of us to move on together. If you are ready to put an end to the wallowing and worrying, I hope you’ll join me. Actually, this 10 day challenge is for anyone at anytime, but will be especially helpful during times of transition, emotional discord and uncertainty. The best part? You don’t have to wait to get started. With the exception of a quick trip to the grocery store, you have everything you need. You don’t have to escape from your life, but for 10 days, you’ll discover what adds joy, health and tranquility to your life by eliminating everything that doesn’t. Clearing out the excess will make room to experiment with some new healthy habits. While I believe that the best change is slow and steady and often happens inch by inch, a challenge is a great way to set clear boundaries and make time and space in several areas of your beautiful life. Consider this a self-imposed wake up call.

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10 Day Declutter Your World Challenge Rules

  • Start where you are. Don’t wait until you are ready or decide to start after … (insert excuse here). Just start where you are.
  • Keep it simple. Eliminate everything you can, but remember this is not a project in suffering. Adjust the rules if you need to.
  • Write about it. Commit to the challenge by leaving a comment on this post and write about your 10 day adventure. Report back with the results (the good, the bad and the incredible).
  • Create your own boundaries. This is not one plan fits all. You are unique and will benefit most by creating something for your lifestyle. Outline your challenge on paper like mine above and keep it in plain sight (I taped mine to my laptop) so you can review your commitment every day. At the end of the challenge, decide what habits you most want to incorporate into your newly decluttered world.
  • Remember that it’s only 10 days. Don’t be afraid to get extreme and a little uncomfortable. Make daily commitments that will energize you. Eliminating sugar from your diet  might sound scary, but you can do it for 10 days. (you’ve had colds and company that lasted longer and you survived)

How to Create Your Own 10 Day World Declutter Challenge

We all have different needs and are in different stages of life. That said, our worlds are all in one world and there are some universal things that we could all benefit having more or less of. For instance, imagine your life with less meat, dairy, sugar, alcohol, processed foods, Facebook, television, worry, and fatigue and then think about life with more real food, exercise, sleep, quiet moments, love and connection. Commit to one small change or go all the way in each of the following areas of your life.

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Shape Up

  • Food. Make one small change by eliminating meat or sugar or go all the way and get rid of everything but whole, vegan food. Keep things simple by identifying one meal for breakfast and 2-4 meals for lunch and dinner. You will save time, money and mental energy by enjoying the same few meals during your 10 day challenge.
  • Move. Make one small change by committing to a 10 minute walk everyday or go all the way and aim for 100 minutes of moving your body daily. A 30 minute walk + 60 minute yoga class and 10 minutes of push-ups, sit-ups and stretching = 100 minutes. Creating time may mean eliminating TV, phone and internet.
  • Sleep. Make one small change by giving your body a signal to sleep like taking a bath or drinking a cup of tea and reading for a few minutes. Go all the way by eliminating caffeine and alcohol all day and TV/Computer use after 6pm. Move all of the electronics (TV, computer, phone) out of your bedroom along with anything work related. Keep your room cool and as dark as possible to encourage peaceful sleep.

Pare Down

  • Home. Make one small change and place a box by your front door. Fill it with items to donate for 5 minutes every day or go all the way and choose a whole space to declutter over the course of 10 days or choose another decluttering project like going paperless. Commit to no shopping aside from essentials during the 10 day challenge.
  • Work. Make one small change and don’t check email until 10 am or go all the way and declutter your work space and cut/reschedule any non-essential meetings or commitments.

Tune In

  • Brain. Make one small change and commit to sitting in silence for 10 minutes a day or go all the way and start a daily meditation practice and unplug after 5pm every evening and for 24-48 consecutive hours during the challenge.
  • Heart. Fill your heart with gratitude and connection and commit to writing a letter or calling someone you love everyday for 10 days. If possible, choose someone different each day and let your 10 day world challenge brighten 10 other worlds.

If you can’t read my writing in the image above, my challenge includes: 100% vegan diet with 4 meal choices for 30 meals, no coffee or alcohol, nothing to eat or drink after 7pm with the exception of tea or water, 100 minutes of exercise a day, a commitment to go paperless and to review and eliminate work projects and commitments, meditate 5 minutes a day, write 1000 words a day, 1 thank you note a day (mailed) and a 24 hour digital sabbatical. Quick reminder: Your world is not the world. During your 10 day challenge, don’t think about fixing anything or anyone around you. It doesn’t matter if anyone is on board or supportive. Give yourself permission to just work on you so that you can offer your best self to the world. Use the 10 day challenge whenever you need a shake up or proactive stop, or try it seasonally every September, January and April as a reminder to focus on what matters most. This isn’t selfish, it’s necessary.

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How to Participate

  • Write out your challenge and post it somewhere easy to see everyday.
  • If you write about this on your blog, share it with me.
  • Use #10daydeclutter on Twitter.
  • After your 10 days, come back and comment on your experience.

Disclaimer: You are responsible for your own challenge rules and to know and work within your ability. If your life improves dramatically, please don’t blame me. If you lose weight, sleep better, feel healthier or start to understand what you want most out of life, I am not responsible.  If this challenge opens your heart and quiets your brain, please don’t hold me accountable. Challenge: Declutter Your World In 10 Days | Be More With Less

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Siobhan Harmer

Siobhan is a passionate writer sharing about motivation and happiness tips on Lifehack.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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