Advertising
Advertising

A Simple 3-Week Plan To Better Yourself 1% Every Day (That Will 100% Benefit Your Life)

A Simple 3-Week Plan To Better Yourself 1% Every Day (That Will 100% Benefit Your Life)

Change, especially the positive kind is not an easy task. There are a huge number of factors involved in any given aspect of life, and there are plenty of these aspects as it is. Well, Dave Brailsford, a trainer of the professional British cycling team, Team Sky, reasoned that given the fact that there are tons of little variables, one could improve a tiny bit in each one to make a big overall change. He said that through aggregation of marginal gains it is possible to overshoot the competition after a while. Making tiny 1% changes in things ranging from the comfort of the seats and weight of the tires of your car, to the most comfortable pillows that allowed athletes to get better rest, yielded impressive overall results – it took only 3 years for Sir Bradley Wiggins to become the first ever Brit to win the Tour de France.

By adopting this simple yet highly effective method of aggregation of marginal gains to our own life, we can start making a huge improvement in under a month. The theory is very straightforward – every day for the next 21 days you will make a small and manageable 1% adjustment to a particular aspect of your life, which will result in the development of 21 good habits that you can keep doing for years and years. All the changes are small and easy to make, yet within a few years you will be miles from where you are now in terms of physical and mental health, productivity and overall quality of life.

Day 0 – Make a firm decision right now

We all like to start things at the beginning of the week or the beginning of next month, but you should sit down right now and commit to the program. Make a firm decision to start making these small improvements first thing tomorrow.

Day 1 – Drink a couple of glasses of soda less

Pouring out coke

    Looking at the manufacturer’s official website we find that a can of Coca-Cola has 139 calories, and most sugary sodas are around the same. The can contains less soda than two average-sized glasses. That means that by drinking only a couple of glasses less you are cutting down on over 150 calories and 40 grams of sugar a day, leading to very slow, but steady weight loss if all aspects of your diet remain roughly the same. You can drink more water instead.

    Day 2 – Go outside and walk for 30-40 minutes

    An hour of walking at a normal steady pace will burn between 200 and 300 calories, depending on your weight size – heavier people burn more calories during the same exercise as skinnier people. This means that 30 minutes will burn 100-200 calories. It’s not that difficult to find the time for a short walk, and you can even break it down into 2-3 walking sessions of 10-20 minutes during the day. Combine it with less soda and you get about 250-350 calories less every day without changing much at all.

    Advertising

    Day 3 – Eat a fresh salad before lunch and dinner

    You don’t have to replace your regular meals with salads, just make sure you eat a medium-sized bowl of fresh salad – plenty of veggies and no toppings except spices and olive oil – before lunch and dinner. Not only do you get plenty of much-needed micronutrients, but the fiber in the vegetables will also make you feel full, so you won’t be able to gorge on unhealthy and highly caloric food as much.

    Day 4 – Read 10-20 pages of a book

    It has been shown time and time again that reading has plenty of psychological and even mental health benefits. Not to mention that it makes you more eloquent and broadens your horizon. Even if you are a slow reader it won’t take you more than about 30-60 minutes to read 10-20 pages. Do this every day and you’ll be going through at least a book or two per month. You can start with some of these.

    Day 5 – Start doing bodyweight workouts

    Home workout

      Getting a good workout in doesn’t require anything but good will and 20-30 minutes of free time. You can do this type of bodyweight workout 2-3 times a week to reap some great health benefits, get a sexier body and boost your confidence.

      Day 6 – Warm up your body and stretch in the morning

      Doing 3-5 minutes of jumping jacks or mountain climbers when you get out of bed is a good way to warm up your joints and it gets the heart pumping. You can follow this with some 10-15 minutes of static stretching. You can do these after your workout on your workout days instead of in the morning. Stretching has numerous health benefits and is fairly easy to do.

      Day 7 – Devote 30 minutes to learning a new skill

      There are probably a bunch of skills that you would love to have right now. Whether it’s work related, general skills that can be applied to a broad range of things like team management or conflict resolution, we could all stand to learn something new. By devoting just 30 minutes a day to learning a new skill you will have learned the basics and gotten fairly decent at it within a few months.

      Advertising

      Day 8 – Replace one of your regular snacks with fruit and nuts

      We reach for snacks a lot of times during the day, whether it’s because we’re a bit hungry, sad or just bored. The next time you feel like you need a snack reach for a couple of apples, a banana, a pear or a cup of berries, combined with a handful of walnuts or almonds. Nuts have been shown to reduce cholesterol levels and can lower the risk of heart disease, while certain berries have great amounts of antioxidants, and various fruit contains plenty of vitamins, minerals and fiber. It’s a healthy snack and it keeps you feeling full for longer.

      Day 9 – Get some vitamin D and fish oil supplements

      Supplements

        In a perfect world we would have access to all that the body needs, but this is not the case. Most people lack omega 3-fatty acids in their diet – these keep the heart healthy, the skin looking young and your mind sharp – and hardly get enough sun exposure, which limits vitamin D production which is responsible for bone density and keeping normal testosterone levels. These supplements are relatively cheap and will ensure that you stay healthy despite common dietary deficiencies.

        Day 10 – Use moisturizer after you shower, shave or wash your face

        Keeping your skin as soft, smooth and elastic as possible is the key to looking and feeling young even as you get older. A lot of people, particularly men, fail to utilize moisturizers on a regular basis. This means that after washing your skin will dry out and even become flaky, becoming less soft and smooth over time. By using a good moisturizer on a regular basis you will ensure that your skin becomes fresh and soft, and remains that way for a long time.

        Day 11 – Do 10-15 minutes of running/cycling/ jump rope training

        If you’ve stuck to the changes you’ve made, you will already be walking a bit more, warming up and stretching and doing a couple of short workouts a week. However, in order to ensure good cardiovascular health you will need to elevate your heart rate and keep it in an elevated state for a certain amount of time. You don’t have to be exact about it – as long as you do some running, cycling or jump rope training for about 10 minutes 2-3 days a week you will significantly lower the risk of heart disease.

        Day 12 – Brush and floss your teeth after dinner and before bed

        An important yet often overlooked part of overall health is your oral health. Tooth decay can cause a host of problems, extreme pain being one of them, and can cost you a lot to repair if things go out of hand. A lot of food gets stuck in your teeth after big meals, and the bacteria do the most damage if you forget to brush before bed and leave them to eat away at your teeth overnight. With this simple habit you will have a beautiful smile for a long time.

        Advertising

        Day 13 – Listen to some relaxing music and do breathing exercises for 10 minutes after work

        Listening to music on couch

          Once you come home from work it’s time to shift mental gears from busy and stressed to comfortable and relaxed. Music is an excellent stress reliever and when combined with some good breathing exercises can help you calm down and relax your body and mind fairly quickly. Just 10 minutes of this relaxing therapy a day and you will become much calmer and happier in the upcoming months.

          Day 14 – Do one thing that’s a bit outside of your comfort zone

          The best way to grow and improve is to step just outside your comfort zone. You can’t just do this with everything all at once, but doing one small thing that you don’t feel that comfortable with – speaking to a crowd, singing, etc – every week will make you become more relaxed with it and eventually help you overcome your fear of it. Focus on one thing until you get comfortable and then switch to something else. Start of small – e.g. speaking to five people – and graduate to something big over time – e.g. giving a toast at a celebration.

          Day 15 – Start a conversation with at least one random person during the week

          A lot of situations in our daily lives can be boring and even a bit awkward. By talking to a stranger while waiting in line or siting in a coffee shop you can actually become happier. Connecting with others keeps boredom at bay, lets you share your frustrations and get a few good laughs. Approach one random person a week and spark a conversation – who knows what interesting places it will take you.

          Day 16 – Get a foam roller and massage your muscles for 5 minutes before bed

          Foam rollers are a great way to give yourself a good massage and reach all the tight muscles. A myofascial release, e.g. loosening up those tight knots in the muscle, is achieved, which will reduce muscle soreness, improve mobility and help you feel more relaxed. You can do it a few minutes before a workout or before going to bed to relax and prepare for sleep.

          Day 17 – Watch 15-20 minutes of TED talks every other day

          TED talks give you insight into a variety of different topics, can inspire you, make you think, and as with books, broaden your horizon. Here are some of the most popular ones that you can listen to every other day, or if you get a chance even one per day. Learning about different topics will come in small basic fragments, but will grow over time and even motivate you to do some further research on your own, thus gaining plenty of knowledge over time.

          Advertising

          Day 18 – Read about body language and work on yours during the day

          Body Language

            Spend an hour or two during the weekend to do some research on body language and then try to improve yours at various times of the day. You want to have the body language of a confident and powerful person, to know which mistakes to avoid and read other people’s intentions to a degree. With time you will be able to exhibit confidence and become more assertive, tell if someone likes you or doesn’t like you by reading small queues and much more. “The Definitive Book of Body Language” by Barbara and Alan Pease is a good read.

            Day 19 – Take your partner somewhere nice at the end of the week or treat yourself to a nice night out

            It is important to keep your relationships strong, and if you don’t have a significant other it is important find yourself someone you can be close and intimate with. By taking one day out of the week, or even just once in two weeks if you’re busy and devoting it to the other person you will earn a lot of goodwill with them. On the other hand if you are single, go out and have some fun. Get a couple of friends to come with you and try to meet some new people – some of that confidence, experience in sparking up conversation with strangers and positive body language might come in handy. This will help you relieve stress and keep your relationship strong or help you overcome the fear of rejection and improve your love life.

            Day 20 – Shut off all the lights and electrical equipment before going to bed

            Lack of sleep is a common problem in the modern world and it can have a lot of negative side-effects. There are a lot of things that can get us distracted like computers and phones, but we also seldom create good sleeping conditions. Your room needs to be dark when you go to sleep – no music, background movies to help you dose of, just a couple of more YouTube videos or lights of any sorts. If you make this a habit, you will slowly begin to have more regular sleep patterns and sleep for the full 7-9 hours that you need to feel well-rested, focused and energetic.

            Day 21 – Take the day off from mundane life and get some quiet time for yourself

            Wolf resting in field

              Once or twice a month choose a day to be your rest day. Distancing yourself from everyday worries and other people and simply doing nothing can do a whole lot of good for you. It can be a weekend at the countryside, a fishing trip, sitting around the house watching an entire season of your favourite show or whatever else lets you get some privacy and relax. A completely relaxed day or two like that every month will go a long way towards improving your mental and physical health, which can be severely degraded by stress.

              Slow and steady wins the race

              If you follow this comprehensive guide and make a tiny lifestyle change every day for the next 21 days, you will end up with a host of very good habits that can help you make a huge overall improvement in terms of health, fitness, productivity, relationships and happiness. It’s all about sticking with these small changes for the long run and steadily improving over time. At one point you’ll look back and be amazed at how big of an impact these 1% improvements have made.

              More by this author

              Ivan Dimitrijevic

              Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

              40 Amazing Date Ideas for Valentine’s Day 50 New Year’s Resolution Ideas And How To Achieve Each Of Them 8 Fun and Unique Birthday Party Ideas for People in Their 20s 50 Cleaning Hacks for Your Home That Will Make Your Life Easier 9 Unexpected Benefits Of Foot Massage That Make You Want To Have One Now

              Trending in Productivity

              1 How to Make Time Go Faster When You’re Having a Bad Time 2 7 Ways to Leverage Your Time to Increase Your Productivity 3 What Is the 80 20 Rule (And How to Use It to Boost Productivity) 4 How to Master Delayed Gratification to Control Your Impulses 5 8 Essential Project Management Skills for Productive Work

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on August 4, 2020

              How to Make Time Go Faster When You’re Having a Bad Time

              How to Make Time Go Faster When You’re Having a Bad Time

              Standing at the front of the room, your heart is pounding as people stroll in, and you’ve been up since 5 am rehearsing. You’ve spent weeks preparing for this moment. Your slides are perfect, and you’ve memorized your talk.

              As the clock shows 9:30, you begin with a customary “good morning” and then zilch. Nothing. Your mind goes blank. Suddenly, time seems to stop. Everything goes into slow motion, and you can feel your face begin to burn.

              For anyone who has done presentations in front of a live audience, freezing at the wrong time is a nightmare waiting to happen, and when it does, if feels like time has frozen. The feeling of helplessness drags on, and you just wish the clock would fast forward so you can escape from the nightmare.

              Of course, the reality is that time does not speed up or slow down. Time is constant; only our perception of passing time changes[1]. This is a good thing, too. What is happening is that your fight or flight response is kicking in, and you have become hyper-aware of your situation. Your brain is recognizing you are in danger and responding in the best way it knows how.

              This perceived slowing down of time is an illusion[2]. It is your brain creating and processing more memories of your current environment and searching out the threat it has detected. It’s searching for the predator that has decided you look like an exquisite meal, and it is doing this incredibly fast — much faster than it typically would. It is how we protect ourselves, and, in most cases, it is a beneficial response.

              However, in many cases, it can be torturous to be in this situation, feeling helpless and frozen and being hyper-aware of our unfortunate situation. So what can you do to speed up the perception of time?

              Advertising

              1. Have a Backup Plan

              If you cast your mind back to the situation at the start of this article, your brain has frozen and your carefully crafted words are lost somewhere inside your head: What do you do? Most people panic, and, despite their careful preparation and rehearsal, one part they did not rehearse is when or if something goes wrong.

              Freezing on stage can happen to even the most seasoned presenter, and having a script or a set of queue cards on hand can quickly refresh/reboot your brain to get you back on track and avoid the torturous feeling of being in a slow-motion crash.

              Steve Jobs was a very experienced presenter. One of the best. Yet even though his preparation was meticulous — often taking as much as six months to put together a keynote presentation — things still went wrong. In this famous clip of a keynote Steve Jobs gave back in 2010, the WIFI network was very slow. When you watch the clip, it feels like it goes on forever, yet it only lasts around two and a half minutes. For a presentation that lasted about two hours, two and a half minutes is around two per cent. Not at all long, yet for Steve Jobs and the audience, the whole incident felt a lot longer.

              Fortunately, as a seasoned presenter, Steve Jobs broke the tension and the feeling that time was slowing down by using humor and eventually moving on to the next part of the keynote. He had a backup, and his backup was to quickly, and without fuss, move on to the next segment.

              Always have a backup plan and an exit strategy. Be prepared for the worst and be ready to switch to your backup plan if things do go wrong.

              2. Focus on What You Have Control Over

              You have control over three things: your thoughts, your emotions, and your actions. Nothing else. You cannot control events, how other people judge you, or whether another person will get upset by what you say or do.

              Advertising

              Most bad days are a result of the way we react to something we have no control over. A client takes their business to your rival. You had no control over that. That was a decision your client made based on a set of circumstances and the way they felt about those circumstances. The only control you have in this situation is how you feel about losing a client. You could be angry; you might look around for someone to blame or for an excuse. But in the end, none of that will change the fact you no longer serve that client.

              In these situations, always begin by reminding yourself about what you have control over. Are there any positive action steps you can take that will solve the problem? Are you allowing your emotions to influence your mood? Are you thinking negatively or positively about this situation?

              In all these scenarios, you can instantly decide to change your thoughts, your feelings, and the action you take. You have to make that decision.

              If you do lose an important client, and there is no solution, you can use the experience to learn. Use it as an opportunity to analyze what went wrong and implement changes to the way you do things that minimize the chances of a similar situation happening with your other clients in the future.

              Dwelling on the loss will prolong your suffering, slowing down perceived time and making you feel dreadful. Using the situation to learn from your mistakes will help you to get back on track and keep time moving forward at a pace you are satisfied with.

              3. Take Full Responsibility for the Situation

              Accepting full responsibility for your life allows you to overcome adversity and difficulties. While a massive viral pandemic may not be your fault, what you do in the circumstances is your responsibility.

              Advertising

              Being in lockdown, where you must remain in your home, is something beyond your control (see number 2), but what you do with your time, how you manage your work, and how you maintain your health is your responsibility.

              Governments may order you to stay at home, but what you do with your time while you are at home is something you are responsible for.

              In these situations, you have a choice. Use the extra time you have positively, or pass responsibility for your life to the daily negative news cycles.

              When you take responsibility for your life, you take back control[3].

              Complaining about the situation only ensures you stay stuck in the same miserable place. Accepting responsibility for your life gives you so many more options.

              You could take that online course you have been thinking about doing, or paint that picture you have wanted to do for years. You could clean out your old clothes, do the spring cleaning, or clear out your garage. There are hundreds of things you could do that, before this global pandemic, you always complained you had no time for. Now you do have time.

              Advertising

              Busying yourself with these tasks turns any bad situation into an opportunity, and time will no longer seem such a drudge; instead, it will feel like a godsend.

              Key Takeaways

              There are many inevitabilities in life. One of those inevitabilities is that you will have bad times. Dwelling on your lousy situation, complaining, and reliving the experience over and over will only cause time to slow down perceptually.

              Accepting the inevitable, approaching it with a “cest la vie” mindset. and looking for the positives will soon pull you away from the difficult times and back to more fertile areas where you can thrive and grow, and time will begin to feel much faster.

              More to Make Hard Times Go By Easier

              Featured photo credit: Johnny Cohen via unsplash.com

              Reference

              Read Next