Walking

Why?

  • It boosts creativity (Stanford study finds walking improves creativity)
  • It improves mood
  • Movement is a cornerstone of a healthy life ("Walking is a man's best medicine" - Hippocrates)
  • You see more of your surroundings and thus the world
  • It is super easy to do and free
  • It is freedom
  • It is relaxing and calms the mind
  • Time to fully listen to music, podcasts or audiobooks

How?

  • Have an impulse when to go out, like: finished work, are stuck with a problem, are in a bad mood, on a specific time
  • Put on your shoes
  • Put a pedometer (Omron Walking Style IV) in your pocket to measure your steps
  • Just start walking, either freestyle or on a path you know is nice
  • If you are in a loud city have something to listen to, like music, a podcast or an audiobook
  • If you are in nature, you don't necessarily need something digital to listen to, just listen to the birds, the rivers, etc., or your thoughts
  • Train your attention by focusing on your walking

August 2017

  • Minimal: 4000 steps
  • Bonus: 10000 steps
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Meditation

Why?

  • It helps with depression
  • It helps with stress
  • You train your willpower and awareness
  • You feel more focused after meditating
  • More control over your thinking patterns
  • ...and many many more good things

How?

  • Meditate first thing in the morning and last thing before bed
  • Make sure there are no distractions and it is quiet
  • Set a timer for how many minutes you want to meditate
  • Close your eyes
  • Sit on a chair or on a pillow
  • Focus on your breath, if your mind wanders, recognize it and turn your focus back to your breath
  • It helps to support your focus on your breath by counting, a mantra or simply thinking "in...out"
  • It is okay if your mind wanders heavily, just come back to your anchor (which is your breath) again and again

August 2017

  • Minimal: 5 minutes
  • Bonus: 20 minutes
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WOOPing

Why?

  • Increase the chance working toward and completing a goal (How to Commit to a Goal)
  • Identifying the obstacles that might occur
  • Pre-commitment: Making a plan on how to tackle obstacles
  • Can help with day-to-day goals or big life-goals

How?

  • The “W” stands for a wish or concern. Step back and think about one wish in your life that you would like to accomplish.
  • “O” is the outcome. Identify the best thing that can be associated with fulfilling your wish and imagine the relevant events and experience as vividly as possible.
  • The second “O” is the obstacle. Find the most critical, internal obstacle that prevents you from fulfilling the wish and identify what thoughts or behaviors might play a role.
  • The “P” stands for the plan. Name one thought or action that can be taken to overcome your obstacle and think about when and where the obstacle will next occur. (source)
  • Do these steps at the beginning of a day on a sheet of paper, identifying the most important thing to do
  • Do additional WOOP's after a goal is reached
  • WOOP bigger wishes on a weekly and monthly basis

August 2017

  • Minimal: 1 wishes
  • Bonus: 3 wishes
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Reading

Why?

  • Stress reduction
  • Learn new things, have more options to choose from
  • Train your focus and memory

How?

  • Have an impulse when to start reading: If you are outside, for a little break from work or before bed
  • If your mind wanders while reading, recognize it and go back to the voice that is reading the book, again and again
  • Make notes for information to stick better
  • Read a book multiple times to really grasp its content

August 2017

  • Minimal: 3 pages
  • Bonus: 20 pages
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No Weed

Why?

  • Increases productivity
  • No stepping stone to other bad habits like binge eating or procrastination
  • No smoking, thus better health
  • Clear mind
  • No paranoia

How?

  • Don't buy weed, don't buy tabacco or papers either
  • If people in your surrounding area smoke, go somewhere else
  • If you are asked to smoke, say no
  • Recognize if you are trying to fabricate an excuse, and ask yourself if you really want to do it, or if it's just the habit
  • Internalize the bad things about smoking weed and say "I don't want that anymore"
  • Bonus point for not taking drugs (including alcohol) at all

August 2017

  • Minimal: Don't do it
  • Bonus: No drugs at all
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No Pr0n

Why?

  • You have a greater sense of reality, Porn is fantasy
  • Makes you less depressed
  • Increases your productivity, you have more time after all
  • Leads to more and satisfying sex and relationships
  • You appreciate women more
  • Better senses, increased confidence when combined with no masturbation

How?

  • Block Porn-sites at a deep level (hosts file), so it is hard(er) to reverse it
  • If you circumvent the blockage, block each specific site you find yourself on
  • If you feel the urge or are bored, do another habit instead
  • Ask yourself if you want to feel better overall, or for a couple of seconds
  • Bonus point for not masturbating

August 2017

  • Minimal: Don't watch it
  • Bonus: No masturbation
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