Self-Improvement Archives - Whole Life Challenge

How Small Habits Rewrote My Life: A Journey Beyond the Gym

Richard Dreyfus — Tue, 03 Jun 2025 17:35:30 +0000

Reading Time: 6 minutes

I used to think health was about hitting the gym hard, eating kale salads, and tracking my sleep like a scientist. I’d scroll through fitness blogs on sites like Whole Life Challenge, nodding at the advice—move more, sleep better, eat clean. It all made sense, but it felt like a checklist, a series of boxes to tick off on my way to a “better me.”…

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How the Whole Life Challenge Taught Me Impulse Control

Travis Gates — Thu, 22 May 2025 12:00:20 +0000

Reading Time: 6 minutes

Over the years and through trial and error, I’ve discovered the ways in which I move best through this world. I now have blanket policies that instruct me to avoid intense math at all costs, refrain from engaging in political posts, and resist correcting my friends’ grammar via text.

Thanks to my many shots at the Whole Life Challenge, I’ve also learned that I need accountability to control my impulses and stay in my healthy-eating lane.…

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The Power of Small Habit Change: Building a Better You, One Step at a Time

Michael Stanwyck — Tue, 20 May 2025 16:00:37 +0000

Reading Time: 7 minutes

In a world obsessed with overnight transformations—think crash diets, intense fitness boot camps, or 30-day productivity challenges—it’s easy to fall into the trap of believing that big, dramatic changes are the only path to self-improvement.

But what if the secret to lasting change lies in the opposite approach?

What if the smallest, most incremental adjustments to your daily routine could lead to profound, sustainable transformation?…

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What Non-Religious People Can Learn from Traditional Prayer: Finding Meaning Without Belief

Michael Stanwyck — Tue, 13 May 2025 15:53:50 +0000

Reading Time: 8 minutes

Over the last half century or so, it has become increasingly common for people in the western world to adapt and adopt traditional spiritual practices from around the world, particularly the east, into their personal daily practices and search for greater meaning in life.

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.…

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High-Intensity Interval Training (HIIT) for Busy Schedules: The Ultimate Guide for Professionals

Michael Stanwyck — Fri, 25 Apr 2025 16:00:05 +0000

Reading Time: 6 minutes

Are you juggling a demanding career, family responsibilities, and the desire to stay fit? If you’re past your 20s with a low to moderate fitness level, High-Intensity Interval Training (HIIT) could be your game-changer. This time-efficient workout method delivers maximum health benefits in minimal time, perfect for busy men and women. In this guide, we’ll explore why HIIT is ideal for your lifestyle, how to start safely, sample workouts tailored for beginners, and tips to stay motivated.…

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Why You Need to Ditch Your Goals This Year

Cody Limbaugh — Thu, 28 Dec 2023 13:00:27 +0000

To be successful, ditch your goals.

Say what?

Yes, you heard that right. Ditch your goals.

We’ve been taught to set goals anytime we want to achieve anything. They should be SMART: specific, measurable, actionable, realistic, and time sensitive. But the motivational gurus who’ve taught us this didn’t necessarily take into account the psychology involved in personal growth and achievement.

The problem with traditional goal-setting is that it can be a stressful and disheartening experience as often as it is a motivating and exciting one.…

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Commitment: The 3 Hard Choices for Success

Jon Gilson — Mon, 25 Dec 2023 13:00:59 +0000

Commitment is hard, harangued by the twin devils of temptation and convenience, hamstrung by lack of preparation, blown back by our general aversion to difficult work.

Undoubtedly, you’ve decided to change something today. You’ve decided to accomplish something.

‘Tis the season, after all.

Regardless of the nature of your goal, you would do well to commit with more than mind. You’ll need to change your environs and alter patterns.…

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How to Use Discipline to Add New Habits and Gain More Time

Chris Holder — Thu, 21 Dec 2023 13:00:01 +0000

Each new year offers a fresh start, new beginnings, and a worldwide surge to becoming the person you always wished to be. No matter your resolution for this new year, there is one solidifying factor that resonates throughout all our goals: discipline.

I want to lose 25lbs. I want to eat better. I want to stop swearing. I want to exercise three to five times a week.…

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The Chaos Monkey: How to Improve Your Life Through Failure

Teddy Kim — Thu, 14 Dec 2023 13:00:23 +0000

Reading Time: 5 minutes

In 2000, I ventured onto a then-new website called “Netflix.” I can still remember how exciting it was to see the familiar red DVD mailer when I opened my mailbox.

Then in 2007, Netflix launched a streaming service. As an early adopter, I distinctly remember how crummy the the streaming service was at first. I don’t think I was able to finish a movie for the first year.…

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5 Ways Your Bucket List Gets in the Way of Happiness

Ellen Wayte — Fri, 10 Nov 2023 13:00:33 +0000

Reading Time: 8 minutes

The Taj Mahal sat across the river from us, bustling with lines of people in the setting sun. Our location was a spot on the bank only accessible via a narrow footpath and inhabited by a handful of locals and a few mangy dogs.

Despite its lack of amenities, our spot was ideal. As the group’s tour guide, I’d researched the perfect place where the sun would set just to the side of the marble minarets, bathing them in warm light.…

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Leverage: The Simple (But Not Easy) Element of the Challenge That Changes Lives

Andy Petranek — Thu, 28 Sep 2023 12:00:12 +0000

Reading Time: 7 minutes

I’ve been in the fitness coaching business for over 25 years, and in that time, I’ve tried many strategies to gain leverage over people. Why do I need leverage? Because when left to their own devices, people invariably make choices that undermine their own best intentions to get fitter and healthier.

It’s easy to make the “right” choices in the presence of your coach or trainer, but it’s a different story when you’re back at work, at home alone, at a party, or opening the freezer for a midnight snack.…

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Better Than Fun: Why You Should Always Do the “Hard” Things

Hilary Achauer — Thu, 07 Sep 2023 12:00:40 +0000

Reading Time: 6 minutes

Adam Carolla, Loveline host turned podcaster, said something years ago that stuck with me.

He was talking about having kids. Someone asked him if it was fun having kids. He paused, thought for a minute and then said, “No, it’s not fun. It’s better than fun.”

Fun describes things like watching a movie, going to dinner with friends, or jumping on a trampoline.…

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How to Create a Winning Team of Voices in Your Head

Karen Katzenbach — Thu, 24 Aug 2023 12:00:22 +0000

Reading Time: 6 minutes

Fielding a great team is crucial to winning on any playing field. The same is true in building long-term, sustainable health and fitness.

But I’m not talking about your friends, family, co-workers, and gym buddies who are there to help keep you motivated and accountable. Those people are important — but just as important, if not more so, is the team that is with you 24/7, giving you advice, encouragement, or, alas, discouragement no matter what you’re doing.…

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How to Swim Out of the Storm When Life Is Drowning You

Lauren Meers — Mon, 14 Aug 2023 12:00:03 +0000

Reading Time: 8 minutes

I am struggling to get air into my burning lungs. I can see firm ground in the distance — but it’s just out of reach. A wave of panic starts in my gut, rolling up my spine — I might not get through this.

No, this isn’t a new extreme workout I’m floundering through or a flashback to water polo in high school PE class.…

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2 Ways Vulnerability Can Make You a Better Man

Adam Stanecki — Fri, 11 Aug 2023 12:00:31 +0000

Reading Time: 6 minutes

It wasn’t so long ago I would have rejected the idea that vulnerability could make me a better father, a better husband, and ultimately a better man. These days, I know better.

Like most men, I once viewed vulnerability as weakness. Then I discovered true vulnerability.

It all happened when my wife became pregnant.

To say my wife suffered horrific morning sickness would hardly describe how completely debilitated she was during each of her pregnancies.…

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How to Find Fulfillment and Happiness: Identify Your Hedgehog

Teddy Kim — Fri, 04 Aug 2023 12:00:08 +0000

Reading Time: 6 minutes

The world is made up of hedgehogs and foxes. The foxes are clever. They can run and jump and bite. They can attack hedgehogs in any number of ways. The hedgehog is very simple. Under attack, a hedgehog always does the same thing. He rolls up into a ball with his spines pointed out. The fox is clever, but the hedgehog keeps it simple, so the hedgehog always wins.…

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How to Persevere as a Beginner and Get Past Intimidation

Eric Stevens — Fri, 28 Jul 2023 12:00:12 +0000

When I first learned to ski, I was in junior high. I was a late bloomer, and I was old enough to feel the pain of being judged by my peers. Old enough to know the feeling of failure. Old enough to know that when you fall, you feel pain and you can get hurt in the process.

With that as my backdrop, I was full of apprehension on my first day of skiing.…

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It’s Okay to Be the Turtle: How to Win Big by Going Small in the Whole Life Challenge

Elisa Taub — Fri, 14 Jul 2023 12:00:26 +0000

Reading Time: 7 minutes

I don’t know about you, but when I first started the Whole Life Challenge, I was overwhelmed by the enormity of it. With 7 Daily Habits to attend to, and a myriad of rules to follow, I questioned whether I could actually complete it.

Plus, everyone I knew who had done the Challenge was a CrossFitter, and let me tell you I was nowhere near the athletic prowess of that group.…

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How to Harness the Hidden Power of Practice

Teddy Kim — Mon, 26 Jun 2023 20:26:27 +0000

Reading Time: 8 minutes

Several years ago, I suffered a cervical herniation between my C5 and C6 vertebrae. It happened during sparring at my Brazilian jiu jitsu academy. I got caught in a guillotine and rather than tap, I tried to fight out of it. Why did I do that? Because I’m an idiot. More on that later.

As the day wore on, my neck became more and more stiff.…

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How to End Suffering and Frustration by Embracing “Practice”

Chaz Franke — Mon, 13 Mar 2023 09:00:49 +0000

Reading Time: 8 minutes

In terms of a journey, there is no greater process than the pursuit of our wellness. The Buddha knew this, and he made it his life’s mission to ensure as many people heard this profound simplicity as possible. But for many people, the journey stalls as a result of needing to get from point A to point B as quickly as possible.…

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The Best 3 Habits I Ever Started + 1 Bad Habit I’ll Never Quit

Hilary Achauer — Wed, 22 Feb 2023 10:00:31 +0000

Reading Time: 6 minutes

I’ve gotten sucked into my fair share of extreme diets over the years. I always start off all-in, preparing meager portions of chicken breasts and steamed broccoli for the week on Sunday night thinking, “This is it! Perfect eating from here on out! Can’t wait for the new me!”

Then reality would set in.

I’d follow the diet perfectly for a week, but boredom and hunger would always cause the wheels to come off after about two weeks of this routine.…

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How My Life Improved Once I Put Myself First

Jessica Wolf — Mon, 13 Feb 2023 10:00:35 +0000

There are lots of things the Whole Life Challenge asks us to do: give up beloved foods, change the way we drink coffee, pay closer attention to how we feel. We’re asked to move more, stretch more, drink more water, be more kind. Some things we’re asked to do are easy, others can feel next to impossible.

After completing seven Challenges, I have learned there is one single factor that determines my “success” or “failure” — my willingness to put myself first.…

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4 Practical Tips to Increase Your Personal Productivity

Taryn Haggerstone — Wed, 01 Feb 2023 13:00:37 +0000

Reading Time: 5 minutes

Thanks to the Internet and smartphones, we live in an age in which we are constantly connected to the rest of the globe and we have access to unlimited resources at the click of a button. This is both a blessing and a curse. While it is easier than ever to gain access to the resources we need, it can be difficult to stay focused with so much going on around us.…

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Polish the Mirror: How to Achieve Goals Without Hating Yourself

Chaz Franke — Fri, 13 Jan 2023 13:00:03 +0000

Reading Time: 7 minutes

In my psychotherapy practice, I am prone to borrowing a phrase I initially learned from Eastern philosophy: simple, but not easy. When it comes to human suffering, we often have ideas regarding the alleviation of that suffering that seem to be pretty simple. Ideas like boundaries, assertiveness, self-care, self-compassion, or forgiveness. But when it comes to execution, these strategies all fit into the category of simple, but not easy.…

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Self-Improvement 101: 7 Articles That Will Change Your Life

Becca Borawski Jenkins — Wed, 28 Dec 2022 21:02:09 +0000

Reading Time: 3 minutes

At the Whole Life Challenge, we’re never going to ask you to change everything you’re doing right now, all at once. We believe in small steps. Change one thing today and make it stick. Change one more thing next month. Change another next year. If you commit to small, lasting change, then you can and will change everything you want — but it doesn’t have to happen all at once, and in fact, it can’t.…

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The Whole Life Challenge: There Is No Right or Wrong

Michael Stanwyck — Mon, 17 Oct 2022 12:00:00 +0000

Reading Time: 6 minutes

The current state of media-driven health and fitness (not to mention food) is a nightmare. Everything looks perfect, every meal is curated, fitness wear is red-carpet ready, healthy people are in a permanent state of bliss, and you’re practically a criminal for missing a workout.

The industry that claims to represent health and fitness and whose mission it is to make you feel “good” needs you to feel bad.…

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The 4-Step Path to Self-Acceptance and Lasting Change

Mason Woodruff — Thu, 29 Sep 2022 12:00:00 +0000

Reading Time: 6 minutes

Let’s get it out in the open – we all have things we don’t like about ourselves. Many of us have a long list of things we would love to improve, and that’s perfectly natural.

According to Maslow’s Hierarchy of Needs, a motivational psychology theory, we have a wide array of needs ranging from food, safety, and water to more advanced needs like social belonging, love, and personal growth.…

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How the 6-Phase Meditation Transformed My Life

Chris Holder — Thu, 25 Aug 2022 12:00:00 +0000

Reading Time: 8 minutes

There are three time investments every person should make to help themselves thrive:

Make time for the divine. It’s my firm belief that your personal, intimate relationship with your sense of divinity (whatever that is to you) is your lifeline. Take time to cultivate that relationship like you do with every other relationship in your life.
Make time to exercise daily.

…

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4 Tips to Having a Healthy Life AND a Healthy Business

Taryn Haggerstone — Mon, 22 Aug 2022 12:00:00 +0000

Reading Time: 5 minutes

Over the past few decades, it has become increasingly difficult to end up on the “traditional career path” many of us grew up expecting to follow. As a result, more and more people are foraying into the world of start-ups, self-employment, and entrepreneurship. Instead of searching for the perfect job or career, people are taking the future into their own hands and creating their own jobs.…

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First Sharpen, Then Cut: How to Overcome a Fear of Wasting Time

Teddy Kim — Thu, 04 Aug 2022 12:00:00 +0000

Reading Time: 4 minutes

One of the traits associated with a type-A personality is a fear of wasting time. People in this category tend to work with a sense of urgency, and they love to accomplish their goals.

As a coach, I work primarily with goal-driven, achievement-oriented people, and over the years I have observed that this personality type is more susceptible to burn out.…

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4 Extra Minutes a Day: Realizing the Power of Microminutes

Cam Birtwell — Mon, 27 Jun 2022 12:00:00 +0000

My wife and I recently moved to a different part of town. The neighborhood is lovely, shopping and work are easily accessible, and we’re happy to have found a new home. But each time I drive from the house, I encounter the same intersection. It’s a four way, with advance turns on three of the four directions. One day, out of curiosity, I timed how long I sat at that intersection.…

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The 1st Noble Truth of the Barbell: Life Is Suffering

Chaz Franke — Thu, 23 Jun 2022 12:00:00 +0000

Reading Time: 6 minutes

It is not uncommon for people in the world of strength, fitness, and health to refer to their time with the barbell as “therapy,” “church,” or even their “safe place.” Despite the commonality of that phraseology, many of us have not taken the time to pause and examine how our time under tension in the weight room might truly fit into our spiritual experience.…

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Shut Down Autopilot: Become the Captain of Your Life

V "Paleo Boss Lady" Capaldi — Thu, 16 Jun 2022 12:00:00 +0000

Reading Time: 2 minutes

So you’re contemplating the quality of your daily life and how to achieve fulfillment and happiness. Awesome. So, one of the first things to consider is your “autopilot” and what it means to your life. Do you want your life run by the same thing that runs airplanes? Do you want your life on automatic like you’re a machine?…

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Personal Development for Leaders: 3 Essential Practices

Andy Petranek — Thu, 12 May 2022 12:00:00 +0000

As a leader, you’re often called upon to do whatever it takes to look after your people. Leading a community or a movement is tough. It means a certain amount of selflessness, of doing the work to make it easy for them to engage, of taking the time to reach out and communicate, and of always thinking of them first.

Whether you’re leading your team at work, your members or clients, your network, your kid’s soccer team, your family, or your weekend hobby group, there is a never ending list of things for you to think about and do.…

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99 Percent of the Pressure

Michael Stanwyck — Mon, 09 May 2022 12:00:00 +0000

Reading Time: 3 minutes

I am an avowed perfectionist. I find it intimidating to share my setbacks and struggles publicly. I even have a hard time acknowledging them to myself.

For a long time I imagined I was in the minority. That I was one of the few people who couldn’t give themselves a break, who experienced the exquisite pain, disappointment, and judgment of “failing myself,” and who saw the inability to follow through flawlessly as a character defect and evidence of my unshakeable mediocrity.…

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5 Tools to Inspire and Engage Your Community

Andy Petranek — Thu, 05 May 2022 12:00:00 +0000

Reading Time: 5 minutes

You’re a leader. Don’t believe me? Then ask yourself this:

Do you have kids?

Do you have officemates?

Do have friends?

Have you ever tried to positively influence their lives or enroll them in an activity?

Well, then you’ve acted on being a leader. Which also means you know how hard it can be. You may have a great conversation with someone about making a change in their lifestyle, and then the next time you see them they’ve lost momentum and gone off the rails.…

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Motion, Contemplation, and Growth

Michael Stanwyck — Thu, 21 Apr 2022 12:00:00 +0000

There comes a time when the time has come. You’re no longer satisfied with the way things are.

You’re not unhappy, but there’s this sneaking sensation that you’re interested in what might lie just around the corner.

We live in good times, and in spite of the fact that we all face some hardship, life is pretty darn good. We usually sit back and enjoy the fruits.…

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The 8 Best TED Talks for the Whole Life Challenge

Michael Stanwyck — Thu, 07 Apr 2022 12:00:00 +0000

I’ve always loved TED Talks. They’re like mini-seminars on an almost endless variety of topics. Originally a platform for some of the most elite experts, TED Talks now happen all over the country and host highly specialized individuals who have a unique point of view.

We’ve brought together here eight great TED Talks related to the Whole Life Challenge. From stress, happiness, gratitude, and achievement, to struggle, habits, creativity, and games, these talks will demonstrate just how simple it can be to incorporate these simple principles into your daily life.…

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Would You Run a Company the Way You Run Your Life?

Michael Stanwyck — Mon, 28 Mar 2022 12:00:00 +0000

Reading Time: 3 minutes

I ran into an old friend and client recently. The last time I saw Tom was a few years back, when he was still working out out at the gym I coached at and starting his own business.

We caught up quickly on what was going on in our lives. He talked about running his business — his challenges, his plans, his hopes for its future, and everything he was doing to move all of that forward.…

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The Risk Is the Reward: The Importance of Facing Fear

Michael Stanwyck — Thu, 24 Mar 2022 12:00:00 +0000

Reading Time: 3 minutes

I have always loved food. I loved the way it felt, the way it smelled, the way it could be manipulated, and the way it could become something unrecognizable, and yet more amazing than any raw ingredient could have led you to imagine.

I went to culinary school. And I excelled in school. I got jobs in restaurant kitchens, and under some good chefs, I learned.…

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Closing the Circle: Why Reflection is an Important Part of the Whole Life CHallenge

Michael Stanwyck — Fri, 11 Mar 2022 13:00:00 +0000

Reading Time: 3 minutes

The Whole Life Challenge didn’t always include a daily reflection as one of the scoring components. When we first created the Challenge, the scoring categories were simple: Yes or no. You either did something or you didn’t.

And it worked really well that way, too. People who played become present to the choices they were making. The simple act of asking whether a choice would be worth a point was enough to make people totally reevaluate many of the choices they made every day.…

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Embrace the Gap: Why You Shouldn’t Compare Your Ideal Life to Reality

Michael Stanwyck — Thu, 24 Feb 2022 13:00:00 +0000

Reading Time: 2 minutes

Let’s talk a little more about your ideal life and your actual life. It’s an important idea because, like I said on Tuesday, they’re both “real” in some sense. Neither one is 100% true, and neither is 100% false.

Your ideal life is unattainable. Not because you can’t have what you want, but if you got it, you’d very likely find a higher idea.…

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Be an Action Hero

Michael Stanwyck — Thu, 17 Feb 2022 13:00:00 +0000

Reading Time: 3 minutes

If you’re human, and I’m assuming most of you are, you likely think about a “perfect” life sometimes. I don’t mean peace, love, and harmony kind of perfect, I mean that one where you have the perfect job, perfect body, perfect relationship, and perfect mate. In that perfect life, you always have plenty of time, plenty of money, and feel loved and fulfilled all the time.…

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The Stories of Our Lives

Michael Stanwyck — Thu, 10 Feb 2022 13:00:00 +0000

Reading Time: 2 minutes

French writer Marcel Proust said, “Let us be grateful to people who make us happy; they are the charming gardeners who make our soul blossom.”

We tend to look for the presence of grand gestures and big results in an effort to mark and celebrate our lives, and yet it’s often very small, passing moments that sneak in and steal the show.…

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‘Be That Guy’: Why Asking Questions About Food is a Great Thing

Michael Stanwyck — Mon, 31 Jan 2022 13:00:00 +0000

Reading Time: 2 minutes

One of the phrases that was coined during the very first Whole Life Challenge was “Be That Guy.” Being That Guy entails being the pest at the restaurant or the market or the party who is asking questions about how food is made.

What’s in the marinade? What’s in the salad dressing? How is that prepared? Are you sure there’s no sugar in that?…

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How to Rebound from Life’s (Inevitable) Disappointments

Matt Mignona — Thu, 30 Dec 2021 13:00:00 +0000

Reading Time: 6 minutes

The idea that suffering is inevitable (and subsequently, that suffering is an integral step toward enlightenment) is central to many religions, including Buddhism and Christianity.

Why do so many religions address suffering? I believe it’s for good reason: every human being will experience suffering, and that suffering has a great deal of power to contribute to your enlightenment or your destruction.…

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How to Stop Holiday Stress (and Still Love Your Family)

Michelle Rees — Mon, 20 Dec 2021 13:00:00 +0000

Reading Time: 5 minutes

The holiday season is traditionally portrayed as a time of joy, celebration, and togetherness, where we give thanks for the past and look forward to the future.

In reality, it’s usually a time when we try to squeeze more things — parties, shopping, social activities, food, drinks, gifts — into our already full lives. We often do these things out of a sense of obligation, in the belief they’ll make our loved ones happier and bring us closer together.…

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Why We Instinctually React with No (and How to Be a Yes)

Sabrina Walasek — Thu, 16 Dec 2021 13:00:00 +0000

Reading Time: 7 minutes

Imagine you’re in an audience at a play. You’re comfortable and really enjoying the show.

At some point, the actor decides he needs to demonstrate a point. He scans the crowd and points to you. Everybody turns and stares. You’ve been selected to participate in something for which you’re not prepared.

Did you sense any reactions in your body as you read this?…

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The Best Gift You Can Give a Loved One This Holiday Season

Sabrina Walasek — Mon, 13 Dec 2021 13:00:00 +0000

Reading Time: 6 minutes

I recently met a friend for lunch. We spent an hour catching up on personal details, sharing ideas, and soothing each other’s confessed failures. Our dialogue undulated back and forth naturally as we took in each other’s words, facial expressions, voice modulations, and body language.

After this short rendezvous I felt balanced, happier, and more “me.” And as I strolled past a window and glanced at its display of holiday gifts shimmering in metallic foil, I thought to myself, “That conversation was the best gift I could have received.”…

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How to Build Meaningful Relationships (and What Stops Us)

Matt Mignona — Thu, 25 Nov 2021 13:00:00 +0000

Reading Time: 6 minutes

There are two things that separate us from our grandparents’ generation:

We’re more distracted (that’s bad)

We’re more committed to growth and enlightenment (that’s good). In fact, the personal growth industry is growing 6% year over year!

This means we have more barriers to overcome when it comes to developing real connections with real human beings. But it also means we’re up for the challenge.…

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A 90-Minute Nightly Routine That Will Make You a Rockstar Tomorrow

Lauren Meers — Thu, 11 Nov 2021 13:00:00 +0000

Reading Time: 7 minutes

I plan ahead. It is my disaster-preparedness approach to setting myself up for a positive day. I started to plan ahead because I could no longer stand the disorganized chaos my life had become.

If there is anything that we’ve become familiar with this year, it’s disorganized chaos.

I spent much of the past decade in a chronic state of rushing and reaction.…

The post A 90-Minute Nightly Routine That Will Make You a Rockstar Tomorrow appeared first on Whole Life Challenge.

The Unstoppable Power of Your Small Daily Choices

Sophia McDermott Drysdale — Thu, 04 Nov 2021 12:00:00 +0000

Recently, I was traveling for a seminar and struck up conversation with a cool dude on the plane. While we were sharing our goals and aspirations, he generously gave me the book he was reading, The Compound Effect by Darren Hardy. The book was all about the principle that small daily choices have an accumulative and profound effect over time. The idea was that this concept can be applied to every aspect of your life.…

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4 Ways You Can Experience More Gratitude (Starting Right Now)

Matt Mignona — Mon, 01 Nov 2021 12:00:00 +0000

Reading Time: 5 minutes

What would you say if I told you there was a revolutionary treatment available that can reduce pain, improve mood, transform sleep, prevent disease, and make you feel better about yourself — and it’s on the market at no cost to you?

The truth is these aren’t even half of all the physical, mental, and emotional benefits of practicing daily gratitude, which you can do with no investment except a few minutes of your day.…

The post 4 Ways You Can Experience More Gratitude (Starting Right Now) appeared first on Whole Life Challenge.

The 10 Thought Habits of People with High Self-Worth

Michael Stanwyck — Thu, 21 Oct 2021 12:00:00 +0000

Reading Time: 8 minutes

Self-worth is self-love. It means being on your own team. It means giving yourself the same respect, dignity, and understanding you want for your loved ones.

Sounds pretty good, doesn’t it?

The consequences of low self-worth can be huge. Depression, risky behaviors, the willingness to tolerate abusive treatment, and a nagging sense of failure to reach your own potential are all signs of it.…

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Why It’s Important That You Be a Failure

Andy Petranek — Mon, 18 Oct 2021 12:00:00 +0000

“You’re a failure.” It’s a phrase no one wants to hear, and it can haunt our choices in life.

It’s no fun to hear it from someone else, but it’s even worse when those words come from within ourselves. This kind of negative self-talk can have a devastating impact on our self-esteem, our confidence, and our ability to improve ourselves.

In order to avoid hearing those words, we resist taking risks or even taking action at all.…

The post Why It’s Important That You Be a Failure appeared first on Whole Life Challenge.

The Most Simple “How to Journal” Framework Ever

Matt Mignona — Mon, 11 Oct 2021 12:00:23 +0000

Reading Time: 6 minutes

If you’ve been working to improve your whole self — to be more grateful, positive, and mindful; to feel your best physically and emotionally; and to gain control over your life — then adopting a daily journal is the single most important step you can take to get started.

Life Is Busier Than It’s Ever Been Before

If you’re like the rest of us, you hit snooze a few times in the morning and then crawl out of bed in zombie mode, rushing to get ready for the day.…

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How to Build Willpower: A 4-Step System to Fight Temptation

Jon Gilson — Wed, 06 Oct 2021 12:00:00 +0000

Reading Time: 5 minutes

Willpower is a fragile thing. Subjected to stress, sleep deprivation, or simple visual triggers, it disappears, our resolutions evaporating in the face of reality.

You’ve likely experienced this (along with a subsequent dose of guilt) — a brief argument with your partner turns into a consolation drink, a late night slice of pizza, and a three-hour Netflix binge — all things that felt necessary in the moment, but all working directly against your health and fitness goals.…

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How to Know When Quitting Is the Right Thing to Do

Michelle Rees — Tue, 05 Oct 2021 12:00:00 +0000

When were you last congratulated for quitting? Most of us would be hard-pressed to remember such a time. After all, quitting is usually associated with failure, weakness, and giving up. Being labeled a “quitter” is not something many people aspire to.

Instead, our achievement-oriented culture urges us to push through adversity, overcome all obstacles, and strive for success. Yet, quitting — like failure — is a normal part of life.…

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Operation You: Taking Personal Responsibility

Adam Stanecki — Thu, 30 Sep 2021 12:00:00 +0000

Reading Time: 6 minutes

There’s just no easy way to say this: your biggest problem is you.

It’s not the weather, or the economy, or the government, or the alignment of the stars. It’s you. Phew! I’m glad we’ve sorted that out. Now, we can start getting you out of your own way.

Prepare yourself for Operation: You.

The Stuff That Happens TO You vs.…

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How to Succeed in the WLC: Focus on Consistency, Not Results

Karen Katzenbach — Mon, 27 Sep 2021 12:00:00 +0000

Reading Time: 5 minutes

A few weeks into the Whole Life Challenge, you will likely see some significant changes. Focusing on quality food choices, smart exercise choices, and even smarter recovery choices will, without a doubt, impact your health, fitness, and well-being.

It’s very cool to see the number on the scale going down, to feel the waistband of your jeans getting looser, or to know that your two-mile jog is getting easier.…

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How to Create Change in Your Life When It Feels Impossible

Karen Katzenbach — Thu, 23 Sep 2021 12:00:00 +0000

Making a change in your life can seem a daunting task. The more important something is, the more worried we get about doing it “right,” and ironically, the more likely we become to put it off.

But making those healthier, happier changes is what the Whole Life Challenge is here to help you with, and it’s literally what we do. The WLC is about creating a set of habits that guide you to becoming better and better.…

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Why You Should Avoid the Quick Fix (and How to Create Real Change)

Michelle Rees — Thu, 16 Sep 2021 12:00:00 +0000

Reading Time: 6 minutes

It seems the lure of the quick fix is all around us. Whether it’s the promise of six-pack abs in sixty days, the secret to wrinkle-free skin, the latest “miracle fruit” to melt fat, the genius pill to boost brainpower, the sure-fire way to marry a supermodel, or how to get rich for free — the appeal of instant gratification can feel hard to resist.…

The post Why You Should Avoid the Quick Fix (and How to Create Real Change) appeared first on Whole Life Challenge.

Why Your To-Do List Is Broken and How to Fix It

Teddy Kim — Mon, 13 Sep 2021 12:00:00 +0000

Reading Time: 5 minutes

Over the years I’ve developed a love-hate relationship with to-do lists. I’ve learned numerous productivity methodologies and found value in all of them, including David Allen’s GTD system, Kanban, and Bullet Journaling. Each of these systems has made me more effective, in the sense that I become efficient at doing stuff. But no matter how good I get at these systems, deep in the back of my mind is a sneaking suspicion that I’m doing the wrong stuff.…

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Here’s How to Turn Your Journal Into an Adventure

Karen Katzenbach — Sat, 07 Aug 2021 10:00:00 +0000

Journals have been around since pen and paper were invented. Explorers, scientists, and artists have long kept diligent records of their journeys and creations. It’s been said that only by knowing where you are will you get to where you want to go.

And, as it turns out — the same is true for your health, fitness, and wellness journey.

When you undertake an adventure like a healthier lifestyle (and, yes, it is an adventure) it’s a great idea to document your journey.…

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How to Overcome Resistance (and Get What You Want in Life)

Michelle Rees — Wed, 28 Apr 2021 12:00:02 +0000

Reading Time: 8 minutes

Have you ever tried to make a change in your life — one that is positive, enriching, and constructive — but come up against your own self-defeating behaviors?

Maybe you decided to start exercising, eating well, or sleeping better, yet you felt compelled to act in ways that sabotaged those goals. Or you delayed, procrastinated, and avoided doing things you knew would make your life better, until you got stuck, gave up, or felt the need to take a break.…

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Why You Need to Put Yourself First and How to Do It

Hilary Achauer — Wed, 07 Apr 2021 12:00:28 +0000

Reading Time: 6 minutes

Before I had my daughter in 2005, at age 32, I spent my time boxing, surfing, traveling the world as part of my job with a tour operator, and fixing up a dilapidated beach house with my husband. I had lots of fun, but spent very little time doing things for other people.

I made time for my husband, my family, and my friends, but I was mostly able to do what I wanted, when I wanted.…

The post Why You Need to Put Yourself First and How to Do It appeared first on Whole Life Challenge.

How to Become a More Positive Person in 24 Hours

Matt Mignona — Fri, 02 Apr 2021 13:00:17 +0000

It’s pretty easy to imagine that positive thinking has a direct impact on your mental and emotional health, but the full truth is that positive thinking impacts every aspect of your life. Your physical health and well-being, your relationships, your career success, your home, your wealth, your self-image — the list goes on and on.

Your thoughts run your life.

People who choose positive thoughts have good lives despite the circumstances that impact them.…

The post How to Become a More Positive Person in 24 Hours appeared first on Whole Life Challenge.

How to Identify Your Strengths (and Use Them in Your Life)

Matt Mignona — Fri, 12 Mar 2021 05:30:30 +0000

Reading Time: 6 minutes

If you ask any person within a 100-mile radius, they can list off their weaknesses without a second thought. You probably can, too. And you can do it with conviction. You’re pretty sure you’re right.

But if you ask people to share their strengths, what kind of responses do you expect?

Silence, probably. Hesitation. Uncertainty. Self-consciousness.

And when people finally come up with one strength to every ten weaknesses they listed, they say it like it’s a question: “Um…I’m a good listener?…

The post How to Identify Your Strengths (and Use Them in Your Life) appeared first on Whole Life Challenge.

Hold Yourself Accountable: Why It Matters & How to Do It

Ayesha Kamal — Mon, 01 Mar 2021 15:00:02 +0000

Reading Time: 10 minutes

Have you ever made a list of goals and thought to yourself, “Tomorrow morning, I’m going to wake up and get started!”

But tomorrow morning comes, and you think, “I’m going to sleep a bit longer, after all rest is important, right?”

So, you rest and finally start your day. Then, just as you’re going to go to the gym, a friend calls and asks to get together, and you think, “Why not?…

The post Hold Yourself Accountable: Why It Matters & How to Do It appeared first on Whole Life Challenge.

6 Details That Can Make the Challenge Different for You

Michael Stanwyck — Thu, 24 Sep 2020 15:00:54 +0000

Reading Time: 5 minutes

There can be a lot of discussion about fitness programs, diets, and products when it comes to deciding how to tackle your personal journey toward health, fitness, and well-being. There is no single answer for everyone. Yet, most approaches ask you to conform to a particular set of rules, routines, and time frames. Why, you might ask, is the Whole Life Challenge any different from any of these?…

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How to Access the Power of Intimacy in All Your Relationships

Chris White — Wed, 16 Sep 2020 15:00:17 +0000

Reading Time: 7 minutes

Every day we wake up, we are faced with a colossal list of pressing matters we need to handle because we label them as “necessary.” We rush around trying to accomplish these things, but what we really need to do is start paying more attention to our pets. Our pets teach us that the most important things in life are hardly ever urgent.…

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The 5 Most Dangerous Words You Will Say to Yourself Today

Adam Stanecki — Mon, 14 Sep 2020 15:00:28 +0000

Reading Time: 5 minutes

The five most dangerous words you will say to yourself today are “I don’t feel like it!” Perhaps you’ve uttered these words already. Or perhaps that little voice inside your head has. These five words are a wall that prevents you from doing the work that needs to be done.

All that talk inside your head directly impacts the results you achieve.…

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The Busy Trap and How to Get Out of It

Michelle Rees — Tue, 08 Sep 2020 15:00:30 +0000

Reading Time: 7 minutes

I caught up with an old friend recently. When I asked how she was, she replied “Busy!” — as if I was interested in her to-do list rather than how she was feeling.

Her response isn’t unusual. Many of us answer that question with “Busy!” before listing all the things we’re doing, our partners are doing, or our kids are doing.…

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Why You Should Give Up Trying to Find Work-Life Balance

Adam Stanecki — Fri, 04 Sep 2020 15:00:24 +0000

Reading Time: 5 minutes

Work-life balance. Business gurus and wellness experts have been talking about it for years. It has always struck me as some kind of mythical ideal. As if there is a perfect balance that can be struck between the two.

I’ve never known anyone to find that balance, and believe the entire concept to be invalid. It’s another case of linguistics complicating something that is otherwise quite simple.…

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Navigating Life’s Road Bumps, Without Ending Up in the Ditch

Michael Stanwyck — Thu, 03 Sep 2020 15:00:42 +0000

One of the joys of running the Whole Life Challenge is that I get a lot of my friends and family members to play along with me. It gives me an opportunity to talk about the Challenge with other players where the rubber meets the road, where people try and fit their life into the constraints of this online game.

Recently, I had a great exchange with an old friend of my sister’s, Kate, and realized it was an exchange worth sharing.…

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Getting Past a Bad Day: 4 Steps to Moving On

Jon Gilson — Fri, 28 Aug 2020 15:00:55 +0000

Reading Time: 6 minutes

Life is full of hand grenades, unexpected explosions disrupting our best laid plans.

They drop in unbidden, leaving our intentions scattered, our priorities re-organized, and our convictions questioned. They feel implacable and unstoppable, the new permanent state.

You’ve experienced this at its highest magnitude: the request from your landlord that you vacate your apartment immediately, the sudden end to your long-term relationship, the loss of your job.…

The post Getting Past a Bad Day: 4 Steps to Moving On appeared first on Whole Life Challenge.

The 3 Elements of a Beautiful Life

Teddy Kim — Thu, 27 Aug 2020 17:00:49 +0000

Reading Time: 5 minutes

The concept of beauty is fascinating. The word has such diverse application that it seems to have no meaning. For example, Mike Tyson fighting under Cus D’Amato was a thing of beauty. But no less beautiful was the smile of Mother Teresa, who said, “If we have no peace, it is because we have forgotten that we belong to each other.”…

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Love, Friendship, and the Time/Money Tradeoff

Jon Gilson — Wed, 26 Aug 2020 16:00:29 +0000

Reading Time: 9 minutes

I believe you are suffering from an imbalance. We all are (in some way).

We have emotional needs that go unmet, casualties of a world that de-prioritizes our mental state in favor of our material welfare.

This is a full-blown cultural phenomenon, rooted in bias. We pursue financial stability and economic wealth (the outward expressions of success) as a proxy for our ability to provide, to take care of our loved ones, to contribute to society.…

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9 Eye-Opening Ways to Expand Your Empathy and Gratitude

Chris Holder — Wed, 19 Aug 2020 15:30:44 +0000

It’s a beautiful Sunday in San Luis Obispo, California (National Geographic and Oprah Winfrey’s “Happiest Place in America”). I’m returning home from a weekend of wine tasting in Napa with my beautiful wife and our closest friends. This was one of the first weekends in a few years where my wife and I got to run off without the kids. We returned home to a flag football game, my daughter’s softball practice, and an afternoon of kicking back.…

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I Don’t Care What You Think About Me

Teddy Kim — Tue, 18 Aug 2020 16:00:10 +0000

Reading Time: 5 minutes

“You don’t seem to give a crap what anybody thinks about you.”

These were the parting words of a client as she fired me. This person wanted me to comment on some rumors that others had been spreading. I refused, explaining that as a rule I don’t talk about other people behind their backs – even when they are saying bad stuff about me.…

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Getting To Happy: You’ve Got It All Backwards

Andy Petranek — Mon, 17 Aug 2020 15:00:57 +0000

Reading Time: 3 minutes

From the time we were very young, most of us were told: Put your head down and work hard! Nose to the grindstone! If you work hard, success will follow.

Right? It’s part of our cultural mindset. Work harder, get what we want. Work harder, get more of what we want.

Then we try to apply that concept to happiness.…

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Many Paths to the Mountaintop

Michael Stanwyck — Wed, 29 Jul 2020 16:00:51 +0000

There is more than one path to the mountaintop. Truthfully, there are as many paths as there are climbers.

Some paths are steep and arduous. They might get you to the top quicker. You might also find yourself falling from time to time.

Some paths are long, slow, and curving–journeys that slowly open up and ripen over time.

Some are clearly marked and easy to follow, well-worn and trusted.…

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The Magic Potion for a “Healthy” State of Mind

Michael Stanwyck — Fri, 10 Jul 2020 13:00:17 +0000

We all want to feel better.

I was talking with a friend recently about how she was doing and here’s what she told me: “People feel like $#!^ right now.”

Now, this may or may not be exactly your experience. However, the last several months have certainly taken their toll on many of us. How could they not? The kinds of interruptions we’ve all seen in our lives, the challenges we’ve all faced, are stressful, to say the least.…

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“Hold the Line!”

Andy Petranek — Tue, 05 Nov 2019 14:35:19 +0000

Reading Time: 4 minutes

To be totally honest with you, whenever I think about this topic, I get fired up. It triggers something in my brain related to toughness — mental toughness, physical toughness, emotional toughness.

It reminds me of the scenes from “Braveheart” where William Wallace is rallying his troops. He has his war paint on, and his rag-tag guerilla army made up of Scottish farmers with little to no training is facing the full might of the English army.…

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How to Define, Establish, and Enjoy Balance in Your Life

Dory Schrader — Wed, 26 Jun 2019 07:01:55 +0000

Since the birth of my first son nearly fourteen years ago, I’ve been determined to concurrently excel in work, parenting, partnering, hobbies, and passion projects. And it took me nearly fourteen years to realize my desire to “have it all” had left me in a state of constant anxiety and stress that impacted me physically and emotionally. I wanted to change how I felt, and to do that, I realized I would have to first change how I thought — my expectations and my definition of a balanced life.…

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Why Your Comfort Zone Is Actually Crushing Your Happiness

Michelle Rees — Tue, 25 Jun 2019 07:01:01 +0000

Reading Time: 7 minutes

Most of us, if given a choice, will opt for comfort over discomfort. Unfortunately, the cost of choosing comfort can be limited growth.

I should know. I spent many years lounging in my comfort zone.

For me, it was a regular routine of working in a “safe” job, repeating the same workouts at the gym, eating the same foods each day, seeing the same people on weekends, reading the same books, and watching the same television shows.…

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Learn to Focus on the Good in Your Day

Matt Mignona — Tue, 14 May 2019 07:01:51 +0000

Reading Time: 6 minutes

Let’s put it out there: you’re going to face things you don’t like today.

Maybe it’s rush hour traffic on your way to work, being paired up with your least favorite coworker for a project, or something worse like a new diagnosis or a fight with your significant other.

Whatever it is, it’s going to put a damper on your day and challenge you to focus on the good in order to push through without losing your cool, losing your peace, or losing a good night’s sleep.…

The post Learn to Focus on the Good in Your Day appeared first on Whole Life Challenge.

How to Take Ownership of Your Life (and Get Everything You Want)

Michelle Rees — Wed, 03 Apr 2019 07:01:12 +0000

Reading Time: 9 minutes

Have you ever told yourself (or heard) these phrases?

“My entire family is overweight — it’s in my genes, and it’s just the way I am.”

“My boss hates me, so I’ll never get a promotion.”

“I don’t have time — I work, have kids, and my family needs me to run around after them.”

“It’s too hot/cold/rainy/windy to exercise, and besides, I have no energy left after work.”

…

The post How to Take Ownership of Your Life (and Get Everything You Want) appeared first on Whole Life Challenge.

What You Need to Know About the Science of Positive Psychology

Matt Mignona — Tue, 19 Mar 2019 09:00:50 +0000

Reading Time: 6 minutes

While “traditional” psychology focuses on what isn’t working in the psyche, positive psychology focuses on what is working — specifically, which actions and behaviors promote fulfillment and happiness. There are a number of studies within positive psychology, like those exploring how people best bounce back from disappointment, what gives life meaning, and what we can do to thrive and succeed in life.…

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Why Teams Make Us More Successful (and How to Build Yours)

Michelle Rees — Mon, 11 Mar 2019 09:00:51 +0000

Reading Time: 7 minutes

If you exercise in a group, you’ve probably noticed how effective (and enjoyable) it can be to work out with others. In fact, exercising in a group has been shown to boost physical performance, enhance pain tolerance, reduce feelings of discomfort and fatigue, and promote social bonds.

Beyond the physical act of exercise, we also know that being part of a team delivers a host of other benefits.…

The post Why Teams Make Us More Successful (and How to Build Yours) appeared first on Whole Life Challenge.

The Philosophy of Enough: The Whole Life Challenge Guide to Increased Happiness

Michelle Rees — Wed, 06 Mar 2019 10:00:42 +0000

Reading Time: 14 minutesAn Answer to Materialism, Consumerism (and That Nagging Feeling That Your Next “Big Win” Won’t Actually Make You Happy)

Do you feel like life is a constant game of catch-up?

That no matter how much you try to achieve, it never seems enough? And while you strive to live a better life, make more money, get more done, have nicer things, build a better body, and develop as a person, you’re still waiting for happiness to hit?…

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The Science of Happiness (And How to Be Happier)

Jose Ramos — Wed, 27 Feb 2019 10:00:57 +0000

Reading Time: 8 minutes

The pursuit of happiness is an unalienable right. That’s one of the first statements in the United States’ Declaration of Independence. The most popular class in Yale’s history is Psychology and The Good Life, which is about how to lead a happier and more satisfying life. And Bronnie Ware, who worked in palliative care for many years, says in this article that one of the five most common regrets of dying patients is, “I wish that I had let myself be happier.”…

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How to Stay Committed to Your Life Goals

Matt Mignona — Tue, 19 Feb 2019 10:00:20 +0000

Reading Time: 6 minutes

Life goals should be pretty lofty and usually take years to achieve, which is why staying committed and inspired can be so hard.

So, what can you do to stay committed? I have spent years exploring how to find and maintain happiness through life goal achievement — and then building systems to support those strategies — and I can’t wait to share with you what I’ve learned.…

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How Small Wins Turn Progress Into Fulfillment and Happiness

Matt Mignona — Mon, 28 Jan 2019 10:00:20 +0000

Reading Time: 5 minutes

Lofty goals are great.

Big dreams give you something to work toward, something to look forward to, and a reason to wake up and put your best foot forward each day. Goals can be highly motivating and highly rewarding.

But it’s easy to get discouraged.

When you aim your sights high, it might take weeks, months, years, or even decades to achieve your goals.…

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The Neuroscience of Breaking Habits: Why It’s So Hard and How to Do It

Michelle Rees — Mon, 21 Jan 2019 10:00:17 +0000

Reading Time: 8 minutes

If you’re anything like me, you have a few bad habits you’d love to get rid of. And, like me, you’ve probably tried breaking those bad habits only to realize how tough the process can be.

As a coach I’ve helped hundreds of people change their habits — covering everything from health, fitness, and eating habits to work, financial, and relationship habits.…

The post The Neuroscience of Breaking Habits: Why It’s So Hard and How to Do It appeared first on Whole Life Challenge.

How to Reset Your Life (and Have a Happier Year Than Last Year)

Sabrina Walasek — Thu, 10 Jan 2019 10:00:01 +0000

Reading Time: 6 minutes

Some people are steady-as-they-go types. I’m prone to trying new things. And the power of making my own choices somehow made it all feel less risky — until the day it didn’t.

Twice, my husband and I left our jobs and home to spend a year traversing the globe. In 2010, we moved to Colombia and ended up spending four amazing years there.…

The post How to Reset Your Life (and Have a Happier Year Than Last Year) appeared first on Whole Life Challenge.

The Jedi Mind Trick to Powerful Positivity

Matt Mignona — Wed, 09 Jan 2019 10:00:40 +0000

Reading Time: 6 minutes

In Star Wars, “the Force” can be used to do almost anything. And while you probably can’t use the Jedi mind trick to get your remote to hover across the living room to your spot on the couch (just yet), you can use something like it to achieve positivity in your life.

If you’ve been working on mastering positivity of mind but you’re surrounded by negative, complaining, never-satisfied, victim-mentality colleagues, friends, or family members, your resolve is going to wear down over time and it’s going to become harder and harder to stay positive.…

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Stop Making Failed Resolutions (Do These 6 Things Instead)

Eric Stevens — Thu, 27 Dec 2018 10:00:27 +0000

Reading Time: 8 minutes

Almost half of Americans make resolutions each year. Not surprisingly, the most common resolutions people make are to lose weight and go the gym more. In fact, more than 65% of Americans say they plan to exercise more in the coming year.

But while many seem willing and eager to get started on a new objective, the percentage of people who are successful in achieving their resolutions is a meager 8%.…

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The Myth of Weight-Loss Shows (And How to Actually Succeed)

Jennifer Duby — Sun, 16 Dec 2018 10:00:02 +0000

Reading Time: 7 minutes

The grand transformation has to be one of the most appealing stories out there. Can’t you just picture it? The ugly duckling, after years of feeling unattractive and unloved, all at once sheds his duckish down and ungainly appearance to blossom into the elegant and beautiful swan.

And look at the many shows that play out the dramatic transformation: The Biggest Loser, Queer Eye, What Not to Wear.…

The post The Myth of Weight-Loss Shows (And How to Actually Succeed) appeared first on Whole Life Challenge.

Why Your Perspective May Be the Most Powerful Thing You Have

Matt Mignona — Tue, 04 Dec 2018 10:00:30 +0000

Reading Time: 5 minutes

Your own perspective matters more than the reality that surrounds you — no matter how ugly that reality is. And despite all the things that are out of your hands, you have complete control over your perspective.

You get to choose how you experience the highs and lows of life.

Don’t believe me? Keep reading.

A Personal Story About Perspective

When we think about the importance of “perspective,” it’s easy to for our minds to first jump to times of incredible adversity.…

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