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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.

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    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.

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      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.

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        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.

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          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.

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              Ivan Dimitrijevic

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

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              Last Updated on December 13, 2018

              There Is More to Life Than  ____________

              There Is More to Life Than  ____________

              I decided to leave the title of this article open ended, because I’d like you to fill in what words best fit that blank. We’re all unique individuals from different walks of life, and in different stages of life; so, that sentence will have a different meaning for each of us.

              If you’re a busy working professional, why are you working in the job that you have now?

              Is it because it’s something you’re passionate about and brings you a lot of satisfaction? Or, is it because you studied that in college and just found a job that hired you for those skills? Perhaps it’s because of the money that you’re earning, or know you can earn down the line?

              What if you’re about to retire? You’ve got, say, 2 to 3 more years before you hit your ‘deadline’ for retiring. Have you done all that you’ve wanted to do in the past 30-40 years? Any unfulfilled goals or dreams? Are you happy with the outcome of your life to date, all the decisions and/or risks that you’ve made thus far?

              I’m sure many of us started working after college in hopes of earning a good living–to be financially stable and able to afford the ability to experience and do things that we love. We start establishing a career, and with time, tick off boxes on our bucket or ambition list. As you look back on the last couple of years, just how much of your time has been spent doing things that you enjoy and love–the things that give you a great sense of fulfillment and meaning?

              Have you become a slave to the economy, a slave to your work, or a slave to your kids? Or have you found a balance between work and pleasure?

              When is Enough Ever Enough?

              Sadly, many of us live to work.

              Realists would argue that if you truly want to work to live, you still need the finances to back that up. No money no talk. That is how the world runs today. So if you don’t earn or make enough dough, it’s hard to truly enjoy life; it’s hard to be happy without money.

              So, in this quest to provide just that, many of us end up spending our whole lives pursuing wealth and a life of status and material wants. But, is it ever enough? Is there such a thing as having too much money? And, at what expense?

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              Many wealthy entrepreneurs, millionaires and even billionaires have come to agree that money doesn’t bring you all the happiness in the world. It’s good to have, but it doesn’t truly satisfy all desires. There comes a point where you would have ‘had it all’ and still feel a sense of emptiness: an empty void that needs to be filled, not with money or material possessions.

              So the question is then, what more is there to life if not for financial stability, status or material possessions?

              How do we make work a part of life instead of having it consume our life entirely? Perhaps we need to go back to look at the word life itself.

              What is Your Purpose in Life?

              What is the nature of life? What does life mean to you? Is there a purpose?

              If we seek jobs, all we will find are jobs. But if we have a sense of purpose in how we are productive; if we seek a calling, then we will find more than a job. We will find our contribution to humanity and we will find more to life. Would you agree?

              Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, enhances self-esteem, and decreases the chances of depression. So it should be noted that to be happy in life isn’t always enough, because happiness is a surge of emotions that does not last. Instead, it’s more important to find and have meaning in life.

              Meaning is not only about transcending the self, but also about transcending the present moment. While happiness is an emotion felt in the here and now, it ultimately fades away, just as all emotions do; positive affect and feelings of pleasure are fleeting. The amount of time people report feeling good or bad correlates with happiness, but not at all with meaning.

              Have You Been Going on a Wild Goose Chase?

              Ironically, the single-minded pursuit of happiness is leaving people less happy. “It is the very pursuit of happiness, that thwarts happiness”, according to Viktor Frankl, a famous Austrian Neurologist and Holocaust survivor. Going back to the common example of pursuing riches in order to be happy is exactly what makes many so unhappy.

              So again, look at the statement “There is more to life than ______.”

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              Have you answered it meaningfully? If you’ve read on this far, and are now wondering how to take that first step to figuring out what your true purpose is in life, fret not; I’m here to help you reframe your mind and actions, so that you can embark on a journey of finding true meaning to your life.

              Everything that you can do and accomplish in life are bounded by 7 Cornerstone Skills. These are the true essentials needed to achieve excellence. They’ll put you on a path that gives great meaning and satisfaction in life. And, the best thing of all? They already exist in each of us. We just don’t always make the most of it, or sometimes we aren’t even aware of the power that each of these skills have to help us in life.

              On it’s own, each skill is unique and can help you through different stages of life, or problems. But as a whole set, these 7 Cornerstone Skills will give you full transformation over any situation. No matter what phase of life you’re in, what you’re striving to achieve, or what feel you’re lacking, your pursuit of meaning in life will be much faster when you’re able to make use of not one, not two, but all 7 Cornerstone Skills.

              The 7 Cornerstone Skills

              So let me give you a glimpse into what these 7 Cornerstone skills are.

              Creativity

              Creativity empowers you to find unique solutions to problems, and see things in ways that you least expect.

              It goes beyond the artistic impressions and aesthetics, and is a crucial building block of change.

              Learning

              Without Learning, you will not be able to advance and progress in life. Yet, there are many of us who always fall behind not because they don’t have the intellectual ability, but because they don’t know how to learn effectively.

              Memory

              And then we have Memory, one of the most vital components, because without that you have nothing to fall back on, nothing to gain from all the learning or experiences that you’re exposed to on this earth.

              And with an ever increasing amount of information available, how can you store up as much knowledge as you can without overloading?

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              Focus

              And with any and everything that you do, a certain amount of Focus is always given.

              Whether it’s the career ladder that you’ve been climbing, or the responsibility of being a parent, Focus is a flow that allows you to push towards the progress that you’re striving for.

              Without focus, we find ourselves lost, demotivated and stuck in a rut.

              Motivation

              Many of us aren’t happy in life or with our jobs and responsibilities because we lack Motivation, and an overarching purpose as I already mentioned earlier. Motivation helps drive you forward, and gives you the focus achieve your purpose.

              Habits

              If you realize, every new day that comes is filled with routines. Whether it’s getting ready for work in the morning, putting your kids to bed in the evening, or setting aside time during the weekends for family time and activities, it all happens as a result of habits that you’ve built over time.

              Therefore Habits dictate a big part of your life. Pursuing happiness, money or meaning all have a dependency on your habits. If you find yourself being controlled by bad or negative habits, it’s more likely to hinder you from being productive and reaching those goals.

              Time

              This also ends up leading to bad use of Time, or poor time management.

              You might feel like you haven’t built a stable career yet because you lack proper time management. You find yourself spending a lot of time being busy, yet producing little outcomes.

              Or certain habits might be consuming time that you can be using for other more productive tasks.

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              Perhaps you’re on your way to retirement, and feel like it’s too late to find new meaning to your life. There’s not much time left to embark on a new journey again.

              Are You Ready to Live Your Best Life?

              The simple fact is, that if you can sharpen these 7 Cornerstone skills, you will realize that finding meaning in life, or reaching the goals and ambitions that you’ve set out for yourself, no matter what stage of life you’re in, is very attainable.

              There is no magical method to having life figured out. The skills have always been there since day 1, you just need to know how to use it to the best of your advantage.

              And I’m here to show you just how you can do that. Lifehack is all about equipping you with the best and most effective ways to increase your productivity, motivation and focus to achieve true Purpose in life, in as little time as possible.

              Embark on a transformational journey with us as we show you how to learn and improve your 7 Cornerstone Skills so that you’ll come out a new person, ready to either pursue your existing goals at a much quicker rate, or to find new goals to pursue without being limited by time, age or responsibilities.

              If you’ve been wanting a change, or been stuck in a rut for a while now, here is your chance to get started on pushing towards progress again.

              Anyone can transform, anyone can change. Are you ready to live your best life? Click here to start your journey!

               

              Featured photo credit: Caroline Hernandez via unsplash.com

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