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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 October 22, 2020

              2 Transformational Ways to Spark Your Creative Energy

              2 Transformational Ways to Spark Your Creative Energy

              Good things come in twos: Peanut butter and jelly, Day and night, Fred Astaire and Ginger Rogers. The same is true for what sparks our creative energy: our thoughts and actions.

              Creativity is an inside job as much as it is about a conducive schedule, physical environment, and supportive behaviors. By establishing the right internal and external landscape, creativity can blossom from the abstract to the concrete and we can have fun along the way.

              Sparking creativity is all about setting up the right conditions so a spark is ignited and sustained. The sparks don’t fizzle out. They are allowed to grow and ripen.

              Think of a garden. Intention alone will not produce the delicious red tomato nor will the readiest seed. That seed needs attention at its nascent stage and as it grows a stalk and produces fruit. If we want to enjoy more than one fruit, we keep at it, cultivating the plant and reaping multiple harvests.

              Creativity lives in each of us like seeds in the earth or encapsulated in a nut. Seeds of ideas, concepts, designs, stories, images, and even ways of communicating that surprise and delight await activation.

              By sparking our creative energy, we activate these unique seeds. Like snowflakes, they are of a moment and always without a match. The smallest sparks encourage even the smallest, most dormant seeds to sprout.

              The good news is that our creative energy wishes to be sparked—to be invited to play. It wants to be our regular playmate.

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              1. Be Childlike in Your Thoughts, Attitudes, and Approach

              Being childlike in our thoughts, attitudes, and approach is an easy way to internally have our thoughts be gracious prolific gardeners to our creative energy. If we want it to come out and play and hang around as our regular companion, then let’s return to our 5-year-old selves.

              Our childhood selves are naturally curious. We still have that curiosity! All we have to do is remind ourselves to get curious. We can do that by simply observing and being with what is in front of us instead of making up a story about what won’t work or why something can’t be done. So, it’s about cultivating curiosity instead of jumping into judgment.

              Move Your Inner Judge to the Sidelines

              When we get curious, creativity percolates and, ultimately, takes its place in the world. To give a hand in choosing curiosity over judgment, we can move the judge that also lives inside us to the sidelines. The judge squashes our creative urges, even when they are as small as sharing a point of view. It’s that pesky voice that causes us to doubt ourselves or worry about what others will think.

              The judge is also risk-averse. The judge likes things to stay the same. Change makes the judge nervous.

              Creativity is all about risk and changing things up. It needs risk, even failure, to be its naturally innovative, dynamic, impactful self. The judge likes to convince us failure is something to be avoided at all costs.

              To move the judge to the sidelines and let curiosity reign, we can pay attention to who we are in conversation with and who is calling the shots.

              Is it the voice of fear, doubt, or anxiety (the inner-critic—the judge’s boss)? Or is it the voice of wisdom, courage, strength, and non-attachment, and of course curiosity (the inner-leader)?

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              We can easily tell the difference by how each makes us feel. The inner-critic depletes and slows us down, putting roadblocks in the way. The inner-leader energizes and a natural rhythm develops.

              It’s all about who we spend time with. If we wish to exercise, we will seek out our friends who go to the gym or hike. If we want to lose some weight, we will opt to eat dinner with someone who prefers a healthy spot over fast food.

              After getting curious, we can honor what our curiosity prompts us to do. The spark can do its job and a fire starts to glow when commitment enters. Our childhood selves were fully committed to being creative. That level of commitment is still something we are very capable of exercising!!

              Again, we need to let go of the judge. We can ask ourselves, what do we want to commit to—negativity that depletes our creative energy, depth, and output, or the understanding that our thoughts and attitudes matter and that right thoughts and attitudes are the sparks that really let our creativity come alive?

              Learn to Recall Your Childhood Self

              To get in touch with that unabashedly committed childhood self, recall your childhood self. If you have a picture, pull one out. Keep it around so you can remember to activate that innate creative nature that was prominent then and wants to be prominent now and always.

              Soak in the essence of that being. Commit to their commitment to brave and dogged trial and error because it is yours as well. You are that person.

              Remember how tenacious you were when you wanted to build that sandcastle. You kept at it as the waves came in. You built with fury or reconfigured the walls. Also, remember that there was a willingness to fail since you were as invested in the process as well as the outcome—but less with the outcome. You were willing to experiment and start again. There was vitality—the main lifeline of your creative energy—instead of a rigid attachment.

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              When you notice you are in conversation with your inner-critic or being held back by it, simply acknowledge, name it, and then switch to your inner-leader by taking a few good deep belly breaths, rubbing two fingertips together, or listening to ambient sounds in the background.

              Physical movements shift our negative thoughts over to the positive domain of the inner-leader. As our judge continues to sit on the sidelines, our ability to quiet the inner-critic becomes stronger. We taste freedom. A simple taste emboldens us to say no again to the judge and yes to what makes our hearts and spirits sing—our creativity.

              We begin to spark creativity to the point it no longer needs to be invited to play. It becomes our regular playmate—the younger sibling or the kid next door ready to have some fun, maybe even make some mischief by shaking things up.

              When we align with our inner-leader and think and act from its promptings, creativity flows up and out with ease, as it needs to!

              Letting those initial sparks generate a creativity fire that keeps burning is something we can all do! That’s the inside job.

              2. Listen to Your Inner Leaders of Creative Energy

              If we listen, our inner-leaders will let us know just what we need to set-up and do in our physical world to maximize that gorgeous, hungry creativity we now have flowing freely in us.

              The seed has been unlocked! So, now what?

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              To enable our creative energy to take its form and place outside of us, there needs to be spaciousness! Spaciousness in our physical worlds impacts our internal one. It lets the voice of the inner-leader be heard. It lets creativity have room to be sparked and acted upon.

              With a little discipline, we can easily create spaciousness in our daily lives—spaciousness that will spark our creativity and let it take shape.

              So, no matter who you are and what conditions help your creativity thrive, check-out these easy-to-implement basic suggestions:

              • Reduce or eliminate multi-tasking.
              • Say yes to what matters and what aligns with your big values and goals.
              • Say no to all else.
              • Say no again.
              • Schedule time in your calendar as you do with other things in your life to just be, to ponder, to let ideas percolate, and to create.
              • Spend time doing the things that bring out your creative energy. It could be walking, singing, or simply looking out the window.
              • Meditate.
              • Breathe—long breaths in and long breaths out through the nose.
              • Invite your body and heart into your experiences so your mind is a part of you and not all of you.
              • Try a new thing to spark your creativity. If you spend time running, try a different route. If running feels stale, cruise around a museum, or go for a bike ride.
              • Play a game. Indoors out or outside. Think of what makes you happy that you haven’t done in a while. Is it a physical game like badminton or cards? Maybe it’s storytelling? Play is creative, and it sparks the creative energy, too.
              • Spend time in the places that bring out your creativity. What spot in your home could be your spot for entering into that mode? Do you need to get out? Maybe a park bench is the right spot, with a book of poetry, or even nothing at all.
              • Spend time in nature. Nature brings us to a place of calm and awe and through that our creativity is easily sparked.

              Final Thoughts

              These are all habits—habits of mind and habits of doing. Experiment with what works for you. Have fun. If you give even 50% to altering your thoughts and actions, then you will begin to spark your creativity. It takes a lot of curiosity and commitment, but it can definitely be done.

              Our innate creative energy is a deep source of all that we seek—joy, connection, renewal. It deserves and looks forward to the changes you will make that will let sparks fly and ignite!

              More Tips to Spark Your Creative Energy

              Featured photo credit: Kelly Sikkema via unsplash.com

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