104 Challenges: Become the Best You

By Tad Mitchell and Stella Grizont

Whether you're a wellness professional or a health-conscious individual, the 101 Challenges book series is an invaluable resource when it comes to positive change. These books make building positive habits fun. As you take the challenges, you'll find yourself and/or your organization becoming happier, healthier, and more productive than you ever thought possible.

• Language: English
• Publisher: BookBaby
• Release date: May 1, 2020
• ISBN: 9781098311810

Book preview

Thank you to the WellRight team who served as guinea pigs testing the challenges. Thank you to Renee and Tricia, our editors. Thank you to our reviewers. Thank you to Tamara who refined the artwork and did the layout. Thank you to my brainstorming buddy, Alisa. Thank you to all who provided feedback.

Tad

Disclaimer: Information in 104 Challenges is for educational purposes only and is not meant to substitute for the advice of a medical professional. You should consult with a health care professional before starting any diet, exercise, or supplementation program.

Text Copyright © 2020 WellRight, Inc.

Images from Getty Images.

All rights reserved. No part of this book may be used or reproduced, stored in a retrieval system, or transmitted in any form by any means graphic, electronic, mechanical, photocopying, recording, or otherwise without the prior written permission of WellRight, Inc. Information on where to address inquiries may be found at www.104Challenges.com.

First Edition

Printed in U.S.A.

ISBN 978-0-9964417-9-7

More information about the book can be found at www.104Challenges.com.

Reviewers

Medical

David Mitchell, MD, PhD

Nutrition

Kristen Balchan, RD, LDN

Exercise

Michael Grimsley, MPH, CHES, CSCS

Psychology

Christian Laplante, PhD, R PSYCH, MFT

Financial

Cherrish Holland, Certified Credit Counselor

Brian Ramaker, Certified Financial Advisor, AAMS®

Table of Contents

Foreword

Introduction

Challenges

1. Coming Soon - Anticipate today

2. Due It - Do something you've been putting off

3. Focus 5 - Identify your top priorities

4. Mission Ready - Read your mission statement out loud

5. Mount Rushmore - Write about 4 people you respect

6. Prayer List - Write down what you are praying for

7. Top 100 - Set 100 life goals

8.Top Priority - Create a daily to-do list

9. 5 Stars - Praise 3 local businesses online

10. Accept It - Let go of what annoys you

11. Bad Memory - Journal something you want to forget

12. Candle Light - Burn candles

13. Do Over - Relive something in your mind

14. Excuse You - No blaming

15. Go Fetch - Play with your pet 20 times

16. Inspire Me - Learn from others

17. I Choose - Never say I have to

18. Love Machine - Project love

19. Enjoy Life - Do something you enjoy

20. No Snoozing - Don't press snooze on your alarm clock

21. Rock Star - Sing daily

22. Silver Lining - Find the good in the bad

23. Stay Cation - Enjoy a local attraction

24. Walking Zone - Meditate while you walk

25. Wire Less - Take a break from your phone

26. Worry Wart - Let go of your fears

27. Back Bite - Don't speak badly about others

28. Best Thing - Help others focus on the positive

29. Betty Crocker - Bake someone a cake

30. Body Language - Touch your partner

31. Care Package - Send a care package

32. D Compose - Compost for 30 days

33. Dinner Talk - No phones at dinner

34. Earth Bound - Don't brag

35. Flip Side - List the good in others

36. Freshly Squeezed - Hug someone daily

37. Give 30 - Give daily

38. Good Connection - Talk with your partner daily

39. Good Intro - Give 5 high-quality introductions

40. Gratitude Partner - Exchange gratitude notes

41. Hard Question - Ask thought-provoking questions

42. Ballot Box - Vote in an election

43. Little Buddy - Spend time with a child

44. May I - Ask how you can help

45. Pen Pal - Write 4 letters

46. Family History - Record a relative's story

47. Positive Intent - Give others the benefit of the doubt

48. Paper Less - Avoid using paper

49. Ripple Effect - Send a positive text message

50. Serve N Protect - Thank 3 public servants

51. Small Favor - Help 5 people for 5 minutes

52. Skin Deep - Don't comment on appearance

53. Take One - Use a single disposable

54. Video Call - Have 5 video calls

55. Yay You - Celebrate someone else

56. You're Right - Do not counter others' ideas

57. Zip It - Don't interrupt others

58. Bad Fat - Avoid hydrogenated fats

59. Bedtime Story - Read before going to bed

60. Big Stink - Eat cruciferous vegetables

61. Can Caffeine - No caffeine from a can

62. Fresh Air - Walk outside 20 minutes a day

63. Fruit 30 - Eat 30 different fruits

64. Go Nuts - Eat 20 servings of nuts

65. Hands Free - No mobile phone while driving

66. Heads Up - No smartphone while walking

67. Hungry Jack - Track your hunger

68. Lead Foot - Obey the speed limit

69. No Sweat - Exercise 600 minutes without sweating

70. Periodic Fast - Take a break from food

71. Photo Finish - Photograph everything you eat

72. Plant Food - Eat vegan for one day

73. Plate It - Present your food like a chef

74. Smile Ups - Do smile exercises

75. Topsy Turvy - Get inverted

76. Veg 30 - Eat 30 different vegetables

77. Water First - Drink water before eating

78. Accountability Coach - Report your progress

79. Contact Us - Submit 3 ideas

80. Early Start - Get to work 15 minutes early

81. Ernest Hemingway - Write a 5,000-word novel

82. Generation Gap - Seek advice from other generations

83. Good Advice - Seek insight from 5 people

84. Good Job - List what you like about your job

85. In Tune - Practice playing an instrument

86. Knowledge Share - Report what you learned

87. Lesson Learned - Take a class

88. Life Saver - Take a CPR course

89. Pod Cast - Listen to 10 podcasts

90. Public Speaker - Give a speech

91. Single Focus - Give your full attention

92. Star Gazer - Learn 10 constellations

93. Story Book - Write down 5 stories

94. Take Charge - Lead an initiative

95. Word Wise - Learn a new word daily

96. Garage Sale - Sell a used item

97. Great Deal - Comparison shop

98. Grocery Bill - Minimize spending on food

99. Money Smart - Read a financial book

100. Net Worth - Calculate your net worth

101. Night In - Invite some friends over

102. Time Saver - Shop for groceries online

103. Treasure Hunt - Buy a used item

104. Water Please - No drinks when you eat out

Foreword

We all want to thrive and, actually, we all know how to do it. The problem is resistance. We don’t always feel like doing what we need to do, or maybe we don’t believe it’s possible. For me, while I have great intentions, sometimes I don’t know where to start nor do I always have the energy to figure it out. Sometimes I get tired or distracted. Maybe I just procrastinate. I have wonderfully creative ways of avoiding the very thing I want so badly—my own transformation to be better. Can you relate?

By the way, it’s my job to help other people work happier and live better. Companies hire me to engage their employees. I’ve coached more than 1,600 leaders in 27 countries, and I have a Master’s in Applied Positive Psychology (aka, the science of happiness and well-being) from the University of Pennsylvania. Yet, I STILL get stuck, myself.

The reason this happens is because we all need something or someone to help us with what’s inside. Enter 104 Challenges. I