CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK 5: Sleep Challenge

Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were.

More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.

“Suppose you have 8 days a week? What would you do?”… they asked. People responded that it would be AMAZING because they’d have extra time to work harder and get more done.  There was no mention of spending more time with family and friends….and certainly no mention of getting more sleep!

The truth is, sleep affects everything from your skin to your mood, digestion, relationships, and even your productivity.

Getting quality sleep is all about practicing good sleep hygiene, which means:

·      Avoid naps during the day because they can disturb your normal sleep pattern.

·      Be physically active in the morning/late afternoon to improve sleep and reduce stress.

·      Avoid large meals close to bedtime, as well as caffeine, nicotine, and alcohol because digestion can disrupt sleep.

·      Avoid bright electronic screens before bed and get outside because natural daylight causes many positive changes in your brain.

·      It’s important to associate your bed with sleeping, not spend time in bed playing video games, watching TV or browsing the Internet.

The point is that because everyone is so “busy” these days, sleep takes a back seat!  Let’s make sleep a priority this week and get busy making sleep a priority!

Your challenge this week is focus on getting at least 7 hours of quality sleep this week by practicing some of the tips mentioned above!

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK 4: Take a Break from Tech

Technology is AMAZING.  We use it nearly every single day...and it absolutely improves the quality of our lives and puts the world at our fingertips.

However…. it can also be highly addictive, distract our attention, and can cause us not to be fully “present” in the conversations we’re having, the tasks we’re working on, or the roads we’re driving on.

How many times have you been out to dinner and not been truly present because you’ve been glancing at your phone all night checking to see if you got a text message?  Or how often have you been driving and checking your FB news feed and somehow “arrived” at your destination without remembering how you got there!

I’m challenging you to UNPLUG for 1 day this week! (Just ONE- I know you can do it!)

Before you say “there’s no chance”… Being addicted to your devices can:

·      Increase your feelings of loneliness, isolation, and depression

·      Cause you to feel more anxious and inadequate

·      Increase your levels of stress

·      Exacerbate ADD

·      Decrease your lack of creativity

·      Lower your ability to concentrate and focus

·      Cause a lack of quality sleep

Most importantly, life is about LIVING and being PRESENT in the moment!  It’s about spending quality time with people you love and care about.

Are you up for the challenge?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK 3: Bucket List Challenge

This week your challenge is going to be a really FUN one!! We’re already a few weeks into January, so let’s get started with our 2017 Bucket List!

Bucket lists are great because:

·      They make you stop and think about what you really want to do, experience, and achieve in your life

·      They are a great reminder that life is short and you should live it passionately and with intention

·      They keep you in touch with your dreams and encourage you to get creative and curious!



The key to a successful bucket list… is to remove the limits from your mind!

Get it out of your head for a moment about what you “think” is possible… and dream BIG!

So, the first step is to brainstorm ideas and try to think of things you’d like to do this year as if there are no limitations.

Your bucket list should get you excited.  It should stir up some emotion inside of you- if it doesn’t, then don’t add it to your list!

To avoid having too much on your list this year, try putting just one thing on your list for each month.  This way, you have a plan for something fun and exciting that you want to do each month in 2017!

If you want a few ideas, check out this site: bucketlistjourney.net/my-bucket-list

Once you’re done, share your list with the rest of us!

You up for trying something new this year and challenging yourself with a 2017 bucket list!?

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK 2: Bookworms Challenge

Books can take you places you’ve never imagined. They improve the quality of your life, and take you to new heights personally and professionally… not to mention help keep your brain healthy and even help you to reduce stress!

They can be a great escape while at the same time help you slow down and become more present.

Your challenge this week is to choose a book that will help you improve one area in your life. It could be anything from personal growth, business, family, cooking, underwater basket weaving…literally anything that interests you!

There are so many great books out there to help you get to where you want to be.

When you’re reading- make sure you’re truly focused on the book and don’t have your cell phone right next to you!  The goal is to be present while you read so you can get the most out of your book.

Are you IN for your challenge this week!?  I’d love to hear your choices.

CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK 1: Vision Board Challenge

Let’s start the New Year off right and with INTENTION.  Time to get creative! 

Have you ever heard of a vision board?!  Whether you said yes or no- your challenge this week is to MAKE ONE! 

So what is a vision board? 

A vision board is basically a board (made out of poster or cork) where you post meaningful pictures or words that represent goals, attributes, or things you would like to attract and work towards in your life. 

I believe in being proactive rather than reactive in your life. 

Part of that means you have to FIRST know what you WANT! 

Once you know that… you can move forward toward your goals.

Your vision board will serve as a source of inspiration. It’s there to keep you focused, motivated, and to recharge you with positive energy.

The one rule of creating a proper vision board is this: ANYTHING is allowed and there are no limitations! Just open your mind and don’t let anything hold you back.

Here’s how to create your vision board:

1.    Pick out your board: cork board, poster board, pin board, etc. 

2.    Next, get markers, stickers, a glue stick, scissors, and a lot of magazines that you love. 

3.    Next, cut and paste words or pictures from the magazines of quotes, sayings, or affirmations that you love, places you want to visit, and images that reflect your personal or professional goals … basically anything you want for yourself or in your life - as long as it represents something meaningful and important to you.

4.    Once you’re happy with your vision board, place it somewhere that you’ll see it every day! 

So- are you up for living 2017 with INTENTION and creating your vision board this week? 

If yes, let me know and post a pic of your vision board once it’s complete!