Lifestyle Practices

10 Minutes of Meditation: Lifestyle Practice

10 Minutes of Meditation: Lifestyle Practice

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Practice 10 Minutes of Meditation 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 prayer or contemplation; or simply observing yourself breathing in and out.
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That's My Jam: Lifestyle Practice

That’s My Jam: Lifestyle Practice

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Get Your Jam On Each Day This Week

Simple Instructions:

  1. Find a song that makes you happy no matter what.
  2. Find a time to play that song for yourself every day this week.
  3. The song should make you want to embody it, e.g. dance, smile, shake, air guitar, sing out.
  4. This practice should change your mind and your body.

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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Support Your Teammates: Lifestyle Practice

Support Your Teammates: Lifestyle Practice

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Support 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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Morning Gratitude: Lifestyle Practice

Morning Gratitude: Lifestyle Practice

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Express Morning Gratitude Each Day This Week

Simple Instructions:

  1. Upon waking, create a mental list of things for which you are grateful.
  2. The list can be as long or as short as you like. We recommend finding at least three things.
  3. You should give yourself credit for this only if you do it within an hour of waking.*
*While gratitude at any point of the day is a good thing, this practice is designed to help you start your day in a particular way.…
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Devices Down: Lifestyle Practice

Devices Down: Lifestyle Practice

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Put Your Devices Down Each Day This Week

Simple Instructions:

  1. Think about the places or times in your life where you use your phone or mobile devices just because you are bored. Some examples: sitting in the bathroom, waiting in line, walking down street, on the subway, or sitting in traffic.
  2. Pick the scenario that is most common in your life.
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People Who Matter: Lifestyle Practice

People Who Matter: Lifestyle Practice

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This Week, Think About the People Who Matter

Simple Instructions:

  1. Each day, write down one person in your life who is important to you.
  2. Then write down why this is person important — what does this person mean to you, what is added to your life, and how does this person bring you joy or value?
  3. If you are so inspired, send your thoughts to this person, but it’s not required.
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Get Rid of It: Lifestyle Practice

Get Rid of It: Lifestyle Practice

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Get Rid of 1 Thing Each Day This Week

Simple Instructions:

  1. Each day, identify one thing that is no longer useful, relevant, purposeful, or bringing you the enjoyment it once did – and get rid of it.
  2. The item might be buried in a closet or it might be sitting in plain sight.
  3. Consider not only the things you’ve forgotten about, but also the things that may have once meant something that no longer represent what they once did, even if they have material value.
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Do Something You Love: Lifestyle Practice

Do Something You Love: Lifestyle Practice

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Do Something You Love Each Day This Week

Simple Instructions:

  1. Take at least 10 minutes each day to do something you love.
  2. It does not need to have any practical purpose. You can do it simply because you love it.
  3. You can choose something different each day.

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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Brain Toss: Lifestyle Practice

Brain Toss: Lifestyle Practice

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Practice a “Brain Toss” Each Day This Week

Simple Instructions:

  1. At any point during the day, when you find yourself with at least one or two things rolling around in your head that you can’t or don’t want to act on immediately, stop and make note of them — “toss” them out of your brain.
  2. Once you start your “brain toss,” give yourself about five minutes to dig for anything else that might come to mind.
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Intentional Acts of Kindness: Lifestyle Practice

Intentional Acts of Kindness: Lifestyle Practice

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Perform Acts of Kindness Each Day This Week

Simple Instructions:

  1. Each day, perform a simple act of kindness toward anyone in your world — friend, family member, acquaintance, or stranger.
  2. The acts have no size requirement. Small acts are as important as grand gestures.
  3. The acts need not cost any money.
  4. You must perform the act intentionally to receive the point.
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The Big 4: Lifestyle Practice

The Big 4: Lifestyle Practice

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Take a Break From the Big 4 Each Day This Week

Simple Instructions:

  1. Limit your time on the Big 4 social media platforms — Instagram, Twitter, Snapchat, and Facebook (not including Messenger) — to one visit each day.
  2. You may visit all of them, but you may only make a single visit per platform.
  3. Once you leave in any way — close the app, navigate away, even switch browser tabs (that’s right, you can’t keep it open in a tab and revisit that tab repeatedly and count that as a single visit) — your time on that platform is done for the day.
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Support Your Teammates: Lifestyle Practice

Support Your Teammates: Lifestyle Practice

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Support 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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