Table of Contents
Introduction
The Power of the 30-Day Challenge 5
How to Follow Through on a 30-Day Challenge 5
How to Read This Book 7
Chapter 1 Fitness
1 Run Every Day 8
2 30 Days of Exercise 10
3 Train for a 5-Minute Plank 12
4 30 Days of Yoga 14
5 Walk 10,000 Steps 16
6 10 Minutes of Stretching 18
7 The Stairs Workout 20
Chapter 2 Food
8 30 Days without (Added) Sugar 22
9 Give Up Meat 24
10 Eat 7 to 9 Cups of Fruits and Vegetables Each Day 26
11 The Elimination Diet 28
12 Intermittent Fasting 30
13 Drink 8 to 10 Glasses of Water a Day 32
14 Eat a Healthy Breakfast Every Morning 34
15 Daily Green Smoothie 36
16 Eat Three Home-Cooked Meals a Day 38
17 Keep a Food Journal 40
Chapter 3 Self-Care
18 Floss Your Teeth (the Right Way) 42
19 Take Cold Showers 44
20 No Complaining, Gossiping, or Judging 46
21 Spend 30 Minutes Outdoors 48
22 The Laughter Challenge 50
23 Dress Up Every Day 52
24 Get Better Sleep 54
Chapter 4 Mindfulness
25 Meditate for 10 Minutes 56
26 Write Down Affirmations 58
27 10 Minutes of Visualization 60
28 Give Yourself Goosebumps (Seek Daily Awe) 62
29 The Higher Power Challenge 64
30 Daily Journaling 66
31 Keep a Gratitude Journal 68
32 Write Down Your Dreams 70
33 Practice Lucid Dreaming 72
Chapter 5 Organization & Productivity
34 No Reading, Watching, or Listening to the News 74
35 Get Rid of Clutter 76
36 Make Your Bed Every Morning 78
37 Track Your Expenses 80
38 No Shopping 82
39 Wake Up at 5 a.m. 84
40 The Digital Clutter Challenge 86
41 The Gradual Digital Detox 88
42 The Checklist Challenge 90
Chapter 6 Networking & Relationships
43 30 Minutes of Family Time 92
44 Love through Everyday Interactions 94
45 Reach Out to Friends 96
46 Have Lunch with Someone New 98
47 Create Daily Delight for Others 100
48 The Rejection Challenge 102
Chapter 7 Creativity & Learning
49 Learn or Brush Up on a Musical Instrument 104
50 Learn a Foreign Language 106
51 Take a Photo Every Day 108
52 Learn a Brand-New Skill 110
53 Write Down 10 Ideas Every Day 112
54 Cook One New Recipe per Day 114
55 Read 20 Pages a Day 116
56 Watch a TED Talk Every Day 118
57 Write a Novel in 30 Days 120
58 Listen to Audiobooks or Podcasts 122
59 Perfect Your Pitch: Videotape Yourself 124
60 Exercise Your Brain 126
About the Author 128
