All posts by Michael Stanwyck

Journaling for 10 Minutes: Lifestyle Practice

Journaling for 10 Minutes: Lifestyle Practice

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Practice 10 Minutes of Journaling Each Day This Week

Simple Instructions:

  1. Sit down for 10 minutes each day and write in a handwritten journal.
  2. Use any kind of journaling you like. Choose something that suits your needs and personal style. Some examples are a diary-type reflective journal, stream-of-consciousness, “free form” writing, or Artist’s Way morning pages.
  3. You can also use any of the journal cues provided below.
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Choose Your Own: Lifestyle Practice

Choose Your Own: Lifestyle Practice

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Choose Your Own Lifestyle Practice for This Week

Simple Instructions:

  1. Look back over the last seven weeks of Lifestyle Practices, choose one, and repeat it this week. It could be one you liked the best, got the most benefit from, or found the most challenging and want another try.
  2. You may also choose a Lifestyle Practice from a previous Whole Life Challenge if you have an old favorite.
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Keep a Daily Journal: Lifestyle Practice

Keep a Daily Journal: Lifestyle Practice

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This Week You’ll Keep a Daily Journal

Simple Instructions:

  1. Sit down for 10 minutes each day and write in a handwritten journal.
  2. Use any kind of journaling you like. Choose something that suits your needs and personal style. Some examples are a diary-type reflective journal, stream-of-consciousness, “free form” writing, or Artist’s Way morning pages.
  3. You can also use any of the journal cues provided below.
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Stop and See the Beauty

Stop and See the Beauty: Lifestyle Practice

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Notice the Beauty in Life Every Day This Week

Simple Instructions:

  1. Each day take a photo of three things that strike you as beautiful.
  2. Beauty is in the eye of the beholder. If you think something makes the world a more beautiful place, it counts.
  3. Any camera you want to use is allowed.

Watch this video for an explanation of this Lifestyle Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.

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Create and Perform a Bedtime Ritual: Lifestyle Practice

Create and Perform a Bedtime Ritual: Lifestyle Practice

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Create and Perform a Bedtime Ritual

Simple Instructions:

  1. Set aside at least the last 10 minutes before you go to bed to perform actions that prepare you for a good night’s sleep
  2. Once you perform these actions, you must go to bed. That is, the ritual must immediately precede getting into bed, with no distractions in between.
  3. The rituals can be anything you want.
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No Media Meals: Lifestyle Practice

No Media Meals: Lifestyle Practice

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Turn Off All Forms of Media During Your Meals

Simple Instructions:

  1. Do not use your mobile phone, tablet, computer, television, or radio during meals. This means phone calls, texts, email, Google, videos, podcasts, or social media — for work or for play
  2. You must do this for all meals — breakfast, lunch, and dinner — to get credit for the day
  3. This does not apply to snacks or eating food between meals (e.g.
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Take a Moment to Meditate: Lifestyle Practice

Take a Moment to Meditate: Lifestyle Practice

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Meditate for 10 Minutes Each Day This Week

Simple Instructions:

  1. Find a quiet place to sit, free of outside distractions.
  2. You may use any form of silent contemplation you are comfortable with. Some options: a meditation practice you already have; sitting quietly and observing your body, thoughts, and surroundings without judgment; silent contemplation; or simply observing yourself breathing in and out.
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Support Your Teammates: Lifestyle Practice

Support Your Teammates: Lifestyle Practice

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Reach Out to Your Teammates Each Day This Week

Simple Instructions:

  1. Each day, comment on the reflections of at least three team members.
  2. You may offer support, congratulations, tips, advice, or anything you think will contribute to their experience.
  3. If you aren’t playing on a team, you can use the World Reflection feed or even find a team to join — there are lots of open, virtual teams!
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Create Your Future: Lifestyle Practice

Create Your Future: Lifestyle Practice

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Create Your Future by Declaring Your Goals Each Day

Simple Instructions:

  1. Identify three goals at the beginning of the week. We recommend picking one short-term, one medium-term, and one long-term goal.
  2. Use present tense language when you identify your goals, as in “I can do a pull-up” or “I am living in Costa Rica.”
  3. Rewrite these same three goals each day.
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Act of Kindness

A Simple Act of Kindness: Lifestyle Practice

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Perform an Act of Kindness Every Day This Week

Simple Instructions:

  1. Each day, perform a simple act of kindness toward anyone in your world — acquaintance or stranger.
  2. The acts have no size requirement. Small acts are as important as grand gestures.
  3. The acts need not cost money.
  4. You must perform the act intentionally to receive the point. You should not give yourself credit for something that was nice but unintentional.
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Pick a Skill and Work On It: Lifestyle Practice

Pick a Skill and Work On It: Lifestyle Practice

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Practice a Skill Each Day This Week

Simple Instructions:

  1. Every day this week practice something that is important to you.
  2. You can choose something brand new, something you used to practice, or even something you’ve been doing and feel you need a little more commitment to.
  3. Stick with the same thing all week. Improvement in or even growing to like a skill takes practice.
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Rediscover the Joy of Reading: Lifestyle Practice

Rediscover the Joy of Reading: Lifestyle Practice

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Read a Book and Rediscover the Joy of Reading

Simple Instructions:

  1. Every day this week, read a book for ten minutes.
  2. You can read on an electronic device, but disconnect from the Internet while you’re reading.
  3. You may use an audio book to fulfill this practice, but you must not be doing anything else, like driving or housekeeping.

Watch this video for an explanation of this Lifestyle Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.

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