Lifestyle Practices

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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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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