From meditation to mantras to pilgrimages and more, many have seen the value of creating a personalized ritual space and practice drawn from age old wisdom from around the world.…

The post What Non-Religious People Can Learn from Traditional Prayer: Finding Meaning Without Belief appeared first on Whole Life Challenge.

If you’ve ever tossed and turned all night only to wake up groggy and wonder whether you should still hit the gym, you’re not alone. The question of whether to exercise when you don’t get enough sleep is a common dilemma.

On one hand, physical activity can boost energy and mood; on the other, pushing your body when it’s already running on empty might do more harm than good.…

The post Running on Empty: To Exercise or Not to Exercise When You Don’t Get Enough Sleep appeared first on Whole Life Challenge.

This Week, Take Time Each Day to Connect with a Friend

Simple Instructions:

1. Each day this week, reach out to a friend.

…

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End Procrastination with Small Steps Each Day This Week

Simple Instructions:

1. Do one thing each day this week that you’ve been “meaning to do” for a long time.

…

The post Solve the Procrastination Problem: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Take a 10-Minute Walk Alone Each Day This Week

Simple Instructions:

1. For the next seven days, take a 10-minute walk each day (with no particular destination in mind).

…

The post A Walk Alone: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

Turn Off All Electronics Before Bed Each Night This Week

Simple Instructions:

1. For the next seven days, turn off all electronics thirty minutes before you intend to sleep.

…

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Do Squats Every Day This Week

Simple Instructions:

1. Each day this week, you will do 20 bodyweight squats.

…

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Drink Water with Each Meal and Snack This Week

Simple Instructions:

1. Each day this week, when you eat a meal or have a snack, drink a glass of water.

…

The post Water, Water, Everywhere: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

We’re Taking 7 Days Off From Drinking

Simple Instructions:

1. Each day this week, abstain from drinking alcohol.

…

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Get Up 30 Minutes Early Every Day This Week

Simple Instructions:

1. Each day, set your alarm to wake you 30 minutes earlier than normal.

…

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Simple Instructions:

…

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Simple Instructions:

Why Is This Practice Important?

Technology is a good thing.…

The post Pre-Game Lifestyle Practice: Unplug for 15 Minutes appeared first on Whole Life Challenge.

…

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First, let’s talk about expectations.

An expectation is when you have a strong belief that something will happen. Expectation lives inside of you, and it’s based on your view of the world and your life experiences.…

The post Expectations vs. Agreements: What’s the Difference, and How Can it Improve Your Life? appeared first on Whole Life Challenge.

The kind of stress that really matters to our long-term health is chronic stress. It’s a kind of stress that we don’t quickly get relief from (and can find compounding a little bit each day).…

The post 6 Quick Ways to Calm Down When You’re Feeling Stressed appeared first on Whole Life Challenge.

In today’s day and age, it’s very challenging to get time alone that you’re in total control of — time during which you’re focused, undistracted and paying attention to the things that are important to you.…

The post How to Use Your “Golden Hour” to Create the Life You Want appeared first on Whole Life Challenge.

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This Week, Write a Short Message to Someone Important

Simple Instructions:

1. Each day, send a brief message to someone important. It can be a message of thanks, acknowledgement, gratitude, or just to say you’re thinking about the person.

…

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This Week, You’re Going to Call Your Shot

Simple Instructions:

1. Before 9:00am each day (or by 2 hours after waking), identify and write down the most important thing for you to get done that day.

…

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This Week, Take Some Time to Focus on Breathing

Simple Instructions:

1. Each day, sit, close your eyes, and spend 10 minutes with one of the following breathing practices:

…

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It’s Time to Do Something That Sounds Like Fun

Simple Instructions:

1. Do something each day that sounds like fun.
2. You don’t have to know it’s fun (i.e.

…

The post Sounds Like Fun: Well-Being Practice appeared first on Whole Life Challenge.

This Week, We Practice How to Just Let It Go

Simple Instructions:

1. Each day, find an area of your life that needs cleaning and clean it up.

…

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Keep a Daily Journal This Week

Simple Instructions:

Write in your journal for at least 10 minutes each day this week. We suggest one of three journal styles:

1. Diary-style or stream-of-consciousness writing.

…

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Simple Instructions:

1. Each day this week, write and deliver a handwritten thank you note to someone in your life — friend, family member, colleague or coworker, teacher, client, or anyone you interact with in your daily life.
2. Suggestions: your parents for putting their life into raising you, a friend for who they are for you, your housekeeper for cleaning up after your (yes, even though you pay for the service), or you can consider anyone who came up in your Naikan reflection journaling during week four.

…

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Simple Instructions:

1. Create a 5- to 10-minute ritual or practice that helps define the beginning of your sleep period and prepare you for a good night’s sleep
2. This practice should be separate from your typical “getting ready for bed” routine that may include things like brushing your teeth or washing your face.
3. The rituals can take any form you want.

…

The post 5-Minute Bedtime Ritual: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day, choose a person, relationship, situation, or event and answer the following three questions about it:
   1. What have I received from _______________ ?
   2. What have I given to _______________?
   3. What troubles and difficulties have I caused _______________ ?
2. You can write in any format you like: long form, like a journal entry, or simply as bulleted list.

…

The post Naikan Reflection: Well-Being Practice appeared first on Whole Life Challenge.

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 two meals each day — breakfast, lunch, and/or dinner — to get credit for the day.
3. This does not apply to snacks or eating food between meals (e.g.

…

The post No Electronics During Meals: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Find a way to make yourself laugh today until you are satisfied.
2. There is no amount of time you have to laugh for, it just must be an authentic laughter experience by your estimation. If you say you did it, you did.
3. Some suggestions: Watch videos that make you laugh (animals get me all the time), get together with people who you typically find funny, or laughter meditation.

…

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Simple Instructions:

1. Find a quiet place to sit, free of outside distractions.
2. Use any form of silent contemplation with which you are comfortable. Some options: sitting quietly in any position you are comfortable in and observing your body, thoughts, and surroundings while letting go of comments and judgments; silent prayer or contemplation; or simply observing yourself breathing in and out.

…

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Simple Instructions:

1. Create a “Jar of Awesome,” either physical or virtual — a mason jar or something like it would be perfect, but so would a note in Evernote, a note pad, or an email to yourself. You can leave your jar plain or decorate it like crazy. It may also help to keep a small scratch pad and pen next to it.

…

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Simple Instructions:

1. Complete 10 minutes of whatever type of mental challenge or brain exercise you like. It can be different each day.
2. Some suggestions are crossword puzzles, Sudoku, memorization challenges, logic puzzles, or a challenging game with some decent science behind it like Dual N-Back.
3. You do not need to be able to complete the puzzle you choose in 10 minutes to get credit for doing the practice.

…

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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 Well-Being Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

The post That’s My Jam: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Spring has sprung! Each day, find an area of your life that needs cleaning and clean it up.
2. The space can be physical (like a desk or closet) or virtual (like your email inbox or Evernote notebooks).
3. You may also pick a large project, like your garage, and tackle a small part of it each day.

…

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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!

…

The post Support Your Teammates: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each morning, identify for yourself what “success” for the day would look like.
2. Use your own personal standards for success. Some examples include: completing incomplete actions, getting to the gym after work, having a conversation you’ve been avoiding, getting your pile of clothes to the cleaner. There is nothing too big or too small.

…

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Simple Instructions:

1. Each day, consciously perform an act of kindness. It can be as small as you like.
2. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a hurry or taking time to thank someone who offered you help or support. There is no lower limit to kindness.

…

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Simple Instructions:

1. Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc.
2. Some examples: Post things you find funny or uplifting, share honestly what’s going on in your life (even if you’re sad), skip the opportunities to join conversations that typically end in arguments or hurt feelings, or say something supportive to someone rather than just choosing an emoji response.

…

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Simple Instructions:

1. At the beginning of the week, write out a list of several of your most important intentions, aims, or goals, along with why each one is important to you.
2. Each day, rewrite your list and remove one goal until you have a single, most-important one remaining. (Consider: removing an intention or goal can be based on the intention or goal itself, or the “why.”)

…

The post Most Important Goals: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day this week identify a person you want to appreciate (it can be the same person every day or a new person each day).
2. Write down one thing you appreciate about this person.
3. Immediately following, write down one thing you appreciate about you.

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

The post Appreciations: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Choose a 10-minute personal practice to be a part of your morning routine.
2. Complete the practice in the morning, before you leave for or begin work.
3. Some examples: reading a book, meditation, prayer, mobilization, exercise, journaling.
4. If you already have something like this as a part of your morning routine, continuing it will count for this week’s Well-Being Practice.

…

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Simple Instructions:

1. Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach.
2. Breath only through your nose while focusing your attention on keeping your chest still while your abdomen rises and falls with each breath, breathing the minimal amount necessary.
3. Feel the rising and falling of your abdomen, noticing any thoughts, physical sensations, or emotions that arise in your mind.

…

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Simple Instructions:

1. Every day of the week, reach out and connect with someone important in your life.
2. It could be someone you haven’t seen in a while, someone you want to say “thanks” to, or simply someone whose absence you notice.
3. You can call on the phone, have coffee or a meal, Skype or FaceTime, or even write a card or letter.

…

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Simple Instructions:

1. At the start of each day, make a three-part to-do list comprised of the following: One thing you must do. Two things you’d like to get done. Three things it would be nice to get done.
2. Do at least the “must do” by the end of the day.

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

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Simple Instructions:

1. For 10 minutes, sit, lie, or stand and do nothing.
2. Do not check your phone. Don’t read. Don’t even try to meditate.
3. Just be there, and if any feelings come up — discomfort, restlessness, or even guilt or silliness that you’re not doing anything — just acknowledge them without needing to do anything about them, and let them pass.

…

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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.

…

The post 10 Minutes of Meditation: Lifestyle Practice appeared first on Whole Life Challenge.

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 Well-Being Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

The post That’s My Jam: Well-Being Practice appeared first on Whole Life Challenge.

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!

…

The post Support Your Teammates: Lifestyle Practice appeared first on Whole Life Challenge.

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.…

The post Morning Gratitude: Well-Being Practice appeared first on Whole Life Challenge.

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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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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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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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 Well-Being Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

The post Do Something You Love: Well-Being Practice appeared first on Whole Life Challenge.

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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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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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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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!

…

The post Support Your Teammates: Lifestyle Practice appeared first on Whole Life Challenge.

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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Say Thank You Every Day This Week

Simple Instructions:

1. At some point in each day, find someone to acknowledge.

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The post Say Thank You: Weekly Habit Practice appeared first on Whole Life Challenge.

Try a Week Without Dairy Products

Simple Instructions:

1. For the next seven days, you’ll avoid dairy products completely — a small experiment to see how it makes you feel, both mentally and physically.

…

The post 7 Days Without Dairy: Weekly Habit Practice appeared first on Whole Life Challenge.

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.

…

The post Choose Your Own: Lifestyle Practice appeared first on Whole Life Challenge.

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.

…

The post Keep a Daily Journal: Lifestyle Practice appeared first on Whole Life Challenge.

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 Well-Being Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

The post Stop and See the Beauty: Well-Being Practice appeared first on Whole Life Challenge.

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.

…

The post Create and Perform a Bedtime Ritual: Lifestyle Practice appeared first on Whole Life Challenge.

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.

…

The post No Media Meals: Well-Being Practice appeared first on Whole Life Challenge.

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.

…

The post Take a Moment to Meditate: Lifestyle Practice appeared first on Whole Life Challenge.

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!

…

The post Support Your Teammates: Lifestyle Practice appeared first on Whole Life Challenge.

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.

…

The post Create Your Future: Well-Being Practice appeared first on Whole Life Challenge.

Go Bread Free Every Day This Week

This week, we’re leaving flour-containing foods behind.…

The post Flour Less and Bread Free: Off-Season WLC Skill Practice appeared first on Whole Life Challenge.

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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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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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 Well-Being Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

The post Rediscover the Joy of Reading: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Every day, during your transition from work to home, take ten minutes to intentionally separate yourself from the “work” part of your day.
2. Some examples are taking a walk around the block, sitting quietly and meditating or just breathing, changing out of your work clothes and into something more comfortable, listening to music, or even finishing listening to a podcast in your driveway before going inside.

…

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A “Jar of Awesome” is a mason jar or something like it where you can drop notes about the awesome, amazing, great, or even good things that happen, that you are grateful for in your everyday life. This week, your Jar of Awesome will be digital.

Simple Instructions:

1. Each day, write down three things that were awesome, amazing, great (or even good) that you are grateful for.

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The post Fill Your Digital Jar of Awesome: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Every day this week — one day at a time — stay off of your personal social media.
2. This includes Facebook, Instagram, Snapchat, Twitter, and any other app that you know connects you impersonally and/or anonymously to the lives and opinions of the people around you.
3. If your professional work includes managing social media, you may still continue to do that without penalty, but you’ll need to be able to draw a clear line between business and personal activity.

…

The post Social Media Blackout: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day, organize or clean up one space in your life.
2. The space can be physical, like a desk, closet, or countertop, or it can be virtual, like your email inbox or Evernote notebooks.
3. You may also pick a large project, like a closet or a garage, and tackle a small part of it for at least 10 minutes each day.

…

The post With Organization Comes Clarity: Well-Being Practice appeared first on Whole Life Challenge.

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.

…

The post Find Some Quiet and Meditate: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day this week, contact a good friend (or someone you’d like to be closer with) via phone call.
2. You can choose an activity to do together, have a conversation, or just check in.
3. Contact a new friend each day or a few friends multiple times, but strive to contact at least three different people over the course of the week.

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The post Call Your Friends: Pre-Game Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. This week, don’t consume alcohol — beer, wine, or spirits.
2. You can choose to avoid environments where alcohol is served altogether (such as bars and restaurants) or you can practice making alternative choices, such as club soda rather than a cocktail.
3. Regardless, we’ll learn firsthand the effect that alcohol has on our wellness by temporarily omitting it from our lives.

…

The post Booze Free: Pre-Game Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day this week, you’ll replace habitual television, movie, and digital media time with reading.
2. Instead of flipping on the TV, your laptop, or your phone in the evening, grab a book, find a comfortable chair, and read for at least a half hour.
3. Be sure not to turn on your devices afterward — we’re looking for uninterrupted calm before bedtime.

…

The post Books Over Pixels: Pre-Game Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day this week, spend at least a half hour outdoors in a natural setting.
2. Forests, mountains, beaches, fields, and parks are all fair game — you’ll want choose a place that is as untouched by civilization as possible, given your location.
3. Once there, you can exercise, meditate, or just sit still.

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Simple Instructions:

1. Each day intentionally thank someone for who they are or something they’ve done, and tell them why you’re thanking them.
2. The person can be anyone at all from your spouse to your co-worker to the person bagging your groceries.
3. They don’t have to have done something for you. You can show appreciation for something they did for someone else!

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The post Show Appreciation for Others: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day spend at least ten minutes reading something related to what you are learning or practicing in the Whole Life Challenge.
2. You can choose a single book and read it all week, or you can choose several shorter pieces and read something different every day. If you need some suggestions, there is a list of books and articles at the end of this post.

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The post Daily Reading for Your Well-Being: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day, choose an area of your physical space that you conspicuously leave cluttered or unkept on a regular basis.
2. As that space gets cluttered, or is on the verge of becoming cluttered, clean it up before you do another thing — leave no trace for anyone who walks by to know you were there.

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The post Leave No Trace: Well-Being Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Create a “Jar of Awesome” — a mason jar or something like it is perfect. Leave it plain or decorate it like crazy. It may also help to keep a small scratch pad and pen right next to it.
2. Each day, write something down on a scrap of paper that you think is awesome — about your day, your life, or the world in general — and put it into the jar.

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The post Create and Fill Your Jar of Awesome: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day take at least ten minutes to put some distance between you and your phone and other electronic devices.
2. We mean real distance — take a walk, run an errand, have lunch with a friend, or even go on a date while leaving your phone at home or in the car.

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The post Daily Digital Detox: Well-Being Practice appeared first on Whole Life Challenge.

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; prayer or silent contemplation; or simply observing yourself breathing in and out.

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The post Take a Moment to Meditate: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day, comment on the reflections of at least three team members
2. You may offer support, congratulations, tips or 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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The post To Go Fast, Go Alone – To Go Far, Go Together: Lifestyle Practice appeared first on Whole Life Challenge.

Simple Instructions:

1. Each day find three opportunities to take a breather — stop what you are doing, push back from it, and take five to ten deep, slow breaths.
2. You can choose any three moments you like, but you must do them all at separate times.
3. Some suggestions: When you leave for work; when you finish work; when you get home; before or after a challenging meeting, conversation, or phone call; or even any time you step outside.

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The post Time to Take a Breather: Lifestyle Practice appeared first on Whole Life Challenge.