30 Day Self Care/Improvement Challenge

這個我喜歡，晚點再詳看。最後找到一個激進的自我改善挑戰！可能我吃不消，參考！後來看看還好，是第五項做不到而已。

https://capablemen.com/guides/radical-self-improvement/

http://funcheaporfree.com/2014/05/30-days-of-positive-change/

DAY 1: START A NEW BOOK

Our 1 month of radical self-improvement begins with a new book. Aim to complete it before the end of the challenge.

DAY 2: OUTDOOR WORKOUT

Embrace the elements, it’s time for a functional outdoor workout. Find yourself an outdoor gym, a playground, a climbing wall or failing the aforementioned suggestions head into the forest and start utilising the environment.

DAY 3: LOSE THE CLOTHES YOU DON’T WEAR

You haven’t worn that shirt in 2 years! It’s time to clean out the wardrobe. Get them on eBay for some extra cash, or show some kindness and take them to your local charity store.

DAY 4: EXPLORE SOMEWHERE NEW

It’s time for a day trip – Explore a town, city or area which you have never been before.

DAY 5: DOWNLOAD 5 PODCASTS

You can listen to podcasts almost anywhere – On the way to work, in the gym, while you’re walking the dog. Download 5 new podcasts of subjects that interest you and begin to enter a new realm of information. Finish them before this challenge ends.

DAY 6: VISIT A MUSEUM

What type of museum? Totally your choice! Take a moment today to appreciate the works and history of your fellow man.

DAY 7: NO TECHNOLOGY TODAY

We’re off the grid today. Lose the telephone, the laptop, the watch, all of it! – This is a day of connecting with your native environment with zero distractions. Who knows what you’ll take away from this day?

DAY 8: MAKE SOMETHING CREATIVE

Today you will literally create something unique that wasn’t on this planet yesterday – A painting, a drawing, writing music, a poem, a short story – It doesn’t matter if you think you suck – get as creative as possible!

DAY 9: BEGIN A JOURNAL

For the remainder of this challenge, I want you to free up 30 minutes before you go to sleep to write about each day. For those who aren’t used to expressing your thoughts into writing, this is truly an excellent exercise to perform that challenges your brain into articulating your observations and thoughts.

DAY 10: CHALLENGE A FRIEND(S) TO A GAME/SPORT

It’s game time and we’re playing to win. Pick your challenge and get your fellow competitors onboard.

DAY 11: PLANT SOMETHING THAT WILL PROVIDE FOOD

“Growing your own food is like printing your own money.”

It really is. Find yourself some seeds, place them into soil and embrace the magic of nature.

DAY 12: WATCH A DOCUMENTARY

Watch a documentary about something important/highly relevant in the world today that you know very little about. Perhaps you’ll agree with the message or perhaps you won’t.

DAY 13: HIKE

It’s time to get into nature and get in touch with your wild side. Remember, your modern lifestyle has existed for a minuscule 0.001% of human history.

DAY 14: REMOVE THE BIGGEST OBSTACLE

“What is the one thing you could remove or stop doing today that would have the most positive impact in your life?”

Smoking? No more junk food? Have a really good think about it, you have all day after all. Then, remove it for the remainder of this challenge. (or forever!)

DAY 15: RUN

Humans are excellent runners – And that is really great for us because if we do it regularly it brings us many benefits.

Surprisingly some people don’t do it enough. Today though, that is not you – Pull up a map and set yourself a nice target. Run to it and run back. Simple.

DAY 16: CREATE A HARD-DRIVE OF LIFE

Get yourself a hard-drive, encrypt it and then fill it with your life photos, achievements, creative content, documents, videos,
journal entries and anything you deem appropriate for your digital treasure chest. This is an excellent private, secure, life resource to have offline.

DAY 17: REACH OUT TO 3 OLD CONNECTIONS

Get in touch with 3 old connections – Social media is an excellent tool to easily reach out to people who have made an impact in our lives these days. Think of 3 people who you highly respect and haven’t spoken to in the longest time and let’s see what is going on in their lives.

DAY 18: PROVIDE A POWERFUL CHANGE

This is a strategic upgrade – Take a moment to think about this:

“What is the one thing you could realistically begin today that would have the most
positive impact in your life?”

Is it joining a gym? Learning a martial-art? Do it.

DAY 19: PLAN THE PERFECT DAY

What would your ideal day look like to you if you could get full oversight? What time do you get up? What is for breakfast? What do you do next? Who do you see?

Today we’re hovering over the strategy table and writing down our ideal day in clear-cut detail and executing this plan tomorrow.

DAY 20: EMPEROR FOR THE DAY

No plans, no distractions – Pull out yesterday’s plan and execute.

Operation Emperor is now in effect.

DAY 21: A DAY OF SELFLESSNESS

It was a short reign ah? Today we look outside of ourselves – Give blood, donate to charity, take a bunch of old stuff to a charity store, visit someone in need, do some volunteer work, whatever – Today is about giving!

DAY 22: WRITE 2 MESSAGES TO YOUR FUTURE SELF

Fire up the calendar on your phone or computer and create 2 new entries. Write your first message to yourself 1 year from now and the second, 3 years from now. Perhaps these messages will be the fire that gives your future self the boost it needs?

DAY 23: TALK TO STRANGERS

Maintain eye contact and engage with 3 complete strangers in public – Single? Ask for their number – In a relationship?
Pretend you’re doing a poll and gather information. We’re simply breaking social convention here folks. Engage with your fellow creatures on this big rock called Earth as it orbits this mighty fireball. It’s No big deal.

DAY 24: DO SOMETHING YOU’RE NOT SUPPOSED TO DO

Humans are social creatures and we’re easily coerced and manipulated into thinking and doing stuff we don’t necessarily want to do in order to fit in. This is a call for you to think for yourself and do something today which is on your own terms (Hint for the unimaginative – Perhaps leave the toilet seat up?)

DAY 25: DEFINE YOUR PURPOSE

Let’s answer a question today:

“If you had all the time and all the money in the world, what would you do?”

Take this question seriously, This is a powerful question that forces you to actually question what it is that drives you on this earth.

DAY 26: TELL SOMEBODY YOUR LIFE STORY

A family member, a close friend or even a complete stranger! One person who can give you a bit of their time today and relax, as they listen to the profound tale of your life here on Earth. This will be a captivating tale which takes the listener through your childhood and beyond with your profound insight along the way.

DAY 27: NO NEGATIVITY FOR 1 DAY

Mastering the cold face – Today we will not utter one negative sentence for an entire 24-hours. We will embrace the darkness of life on this day with nothing but control and calmness.

FINAL DAY: WHAT DID YOU LEARN?

It’s graduation day and if you have made it to the end of this challenge, give yourself a tap on the shoulder sir, you’ve earned it. Look, it’s not that this entire challenge is the most difficult thing to pull off, any capable man can tackle these exercises individually with ease. What makes this an impressive feat is the fact that you made a conscious decision to incorporate a foreign task into your life that lasted 4 weeks and you executed it. I guarantee many who started this challenge can’t say the same.

So, on this final day. What was the biggest lesson you learnt about yourself during the previous month? Maybe the journal isn’t for you after this challenge – But you gave it a go, right? Perhaps that date didn’t go so well with that girl who you got the number from at the park? – But you tried anyway.

Take a moment to establish your final lesson from this entire experience and take that with you into the future.

http://scaleitsimple.com/2017/08/07/30-day-self-care-challenge/

http://blissfullybrunette.com/30-day-mental-cleanse/

1. Get out in nature: Go sit on a bench under a tree or take a stroll in your local park.
2. Create a bucket list: Be as brave as you like. Create a short and long term bucket list of places you would like to travel, things you would like to do or see. This is different than a list of goals, these should be based on experiences and dreams.
3. Meditate: If you have never meditated before you can download a free trial of the app Headspace, this is my favorite meditation app. Additionally, you can check out these books if you are interested in learning more about meditation or mindfulness.
4. Read: If you are not currently reading a book then maybe a trip to the bookstore is in order to pick yourself up something fun. If you are reading something already then snuggle up on the couch and get reading. You may also be interested in these self-love book recommendations. 
5. Enjoy a cup of something warm and simple: Cup of tea anyone? Hot cocoa?
6. Unplug from TV. Listen to music today instead: Put down the remote, turn off the Netflix and turn on some of your favorite music. See where the evening or day takes you.
7. Connect with a  friend: Sometimes it is hard to have a date with a friend, although if you can grab coffee do that today! If you can’t see your BFF today then pick up the phone. Nourish those special relationships in your life.
8. Go on a date with yourself: Solo movie? Dinner date? My personal favorite solo date is junk food and dorky documentaries. But we can’t all be that cool.
9. Create a gratitude list: Grab a notebook or your phone and write out everything you can think of that you are grateful for. I am grateful for coffee is legit!
10. Take a nap: Catch some afternoon Zzz’s today! Need more convincing? Check out this post showing 5 reasons you should start napping!
11. Pamper yourself: For me, a good pampering means a facial and bubble bath. What about you? Check out my summer time bath routine for some inspiration.
12. Make a list of goals: This is different from your bucket list in that your goals should be things that you want to achieve not things that you wish to experience. Example: Pay off debt. Writing them out helps with solidification and manifestation.
13. De-clutter your home: Remove at least one garbage bag of junk from your home today.
14. Cook an amazing meal for yourself: Head on over to Pinterest or open that cookbook you bought but never look at and commit to making something fancy for yourself or share your cool skills with someone special.
15. Do yoga: Check out Yoga with Adrienne on YouTube to find the perfect video for you. No, you do not need a fancy mat or gym clothes, standing in your bra in your living room works fine.
16. Unplug from social media: Big day today! Are you ready to take the plunge?
17. Re-watch your favorite movie: Personally, I feel that any excuse to re-watch Harry Potter is going to bring a smile to my face. What movie makes you happy every time you watch it?
18. Get crafty: This can mean lots of different things. I like to sit and color in my coloring book. If you don’t have a creative project then head to the dollar store and grab some simple supplies.
19. Bake something: Chocolate chip cookies anyone? If you don’t like baking then you can always take today to head to your favorite baker to get a cupcake or your favorite treat.
20. Fall asleep to nature sounds: If you have not done this before then get ready for the best night sleep of your life. YouTube has lots of lovely sounds to drift away too.
21. Donate or volunteer: Look through your old clothes, jackets or even tins of food and find a bag of goodies to donate to your nearest shelter or drop off.
22. Wear your best outfit today: Be your best self for yourself today!
23. Plant something: Head to your local flower shop or grocery store and buy yourself something green to add life to your home.
24. Commit to a full day of clean eating: What does clean eating mean to you? Does it mean no meat? No sugar? All organic? Commit to it today!
25. Create a vision board: If you have already written your goals and bucket list then you are ready to create your vision board. This can be as big or small as you like. Grab a few old magazines, cut out anything that inspires you or reminds you of your bucket list and goals. Once you have your images you can begin gluing them on your board. Look at this for inspiration and manifestation every day!
26. Go to bed extra early tonight: Send yourself some love by being well rested for tomorrow. Check out these sleep remedies to help you get the best nights rest. 
27. Spend some time looking at old pictures and memories: Look back fondly over your happiest memories.
28. Write a self-love list: Write out all the things about yourself that you love. Even the things you don’t love so much, try and think about starting to love those too!
29. Create a budget: If it is your first time doing a budget than even better! Start by writing out your earnings and expenses. Give yourself a maximum amount for bills within your control and miscellaneous. Bam! A simple budget, save the money left over.
30. Go for a stroll: Sunset walk on the beach or a moonlit walk in the park? Get outside and moving.