A 21-Day Challenge for Personal Growth

Transform Your "Shoulds" into "Musts" with Manageable Actions

May 23, 2024

Rehabitus: Empowering Personal Growth In Life After Addiction.

Golden Nuggets

Wisdom is everywhere when we maintain a mindset of continuous learning. While I often draw inspiration from the bold speeches of renowned life coaches, I also find golden nuggets of wisdom in the regular folk who attend weekly meetings - voices that don’t get heard beyond our small rooms. This blog is based on an exercise discussed by a member of one such group. I was so inspired that I felt compelled to share the idea.

Massive Action vs. Manageable Actions

Life coaches often make bold statements like, “Take massive action” and “Dream big.” But not everyone operates that way.

I believe it’s often better to start with what can be done:

~~Take massive action.~~ Take manageable actions.
~~Dream big.~~ Dream small but steady.
Reflect, review, and improve.

So today I’m going to talk about how to freshen up our lives by taking manageable actions, as suggested by our group member. I’ll be doing this activity too.

Start with One Fresh Action a Day

We’re going to explore one fresh action per day for three weeks (21 days). Begin by jotting down a list of 21 things you’d like to start doing or know you should. Think of it as granting yourself a free trial for each action, with each trial lasting one day.

Make your actions exciting or challenging, but above all else make them do-able. These actions can range from simple tasks like drinking only water for a day to more challenging goals like starting to learn a new skill or committing to an exercise routine.

Within your list, include some habits you’d like to stop. For example, you might want to try zero social media and see how it impacts your day.

What to do

Write down your 21 actions on a piece of paper or separate Post-it notes. Include a mix of actions you want to start and some you want to stop.
Cut the paper into individual slips containing one action, fold them over so you cannot see the action, and place them in a bowl like a tombola.
Each morning, draw one slip from the bowl and factor the new action into your day. Commit to it.

Vary Your Actions

When planning your actions, try to spread some of them across ‘The Five Ways to Wellbeing’ for a balanced approach. These are:

Connect with other people
Be physically active
Learn new skills
Give to others
Pay attention to the present moment (mindfulness)

For more information on the Five Ways, please refer to the link at the bottom.

Consider Your Goldilocks Zone

When drawing up your list, aim for the "Goldilocks Zone" of actions, which means creating tasks that are neither too challenging nor too easy - they should be just right. You want to push yourself enough to promote growth without becoming overwhelmed. Notice that this three-week period is also a Goldilocks Zone: two weeks might be too short to see significant progress, while four weeks could be too long and harder to maintain.

Turning "Should" into "Must"

Think about something you know you should do but haven't started yet. This activity might promote your well-being or something you’ve been avoiding due to fear or procrastination. Turn your "should" into a "must" by committing to it when you write it down. This mindset shift is crucial for making real progress.

Allow a Small Margin of Flexibility

If you’ve committed to going on a walk and there’s a thunderstorm, it might be wiser to reshuffle that action and choose an indoor one. Alternatively, if you’re into adventures and challenges, you can do it anyway. But overall, you must follow the action for the day (it’s in your best interest because you chose it).

Reflect and Celebrate

Use your diary to write about and celebrate your daily work. Reflecting on your daily actions can provide insights and motivation to continue your journey.

Keeping a Diary: A Simple Act with Profound Impact

AdamT

April 5, 2024

Read full story

Examples

Here are some examples that might inspire your list. It’s important to create your actions to your specification within your Goldilocks Zone, and commit to them. Ask a good friend for help if needed.

Create a vision board to visualise your goals and dreams.
Take a 2-5 mile walk or run (you decide on the distance, but push yourself a little) and enjoy some fresh air and physical activity.
Make videos about something you are passionate about as if you are collecting raw footage for a YouTube channel.
Start a journal to write down your thoughts and feelings, and to give clarity to your days.
Declutter an untidy room to organise your space for a clearer mind.
Try the new hobby that’s been on your mind.
Set up a private study station where you can learn and reflect.
Donate items you no longer use or need.
Write a letter to your future self to reflect on your current thoughts and aspirations.
Apply to volunteer to help out at a local charity or community event.
Organise your finances by reviewing and planning your budget.
Prepare several days’ worth of meals by planning and cooking healthy food in advance.
Host a sober gathering by inviting friends over for a sober get-together.
Paint, draw or write a poem.
Learn or play a musical instrument.
Delete social media access and reinstall it tomorrow.
Open a savings account online and transfer an amount of money you could manage without.
Spend time in nature by going for a walk in a park or nearby woods.
Try a new exercise routine for 30-60 minutes, indoors or outdoors.
Take a trip to a new place to explore.

Give it a shot

Embrace this 21-day journey of manageable actions. You might be surprised at how these small, daily commitments can lead to significant improvements in your life. The key is to start and see where these actions take you.

Link: Five Ways

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