Source: http://thequintessentialman.com/30-challenges-30-days-zero-excuses/

Ambitious endeavors have always been my thing.

Since I started this blog, I realized that there is probably nothing more rewarding and worth pursuing in this life, than constantly challenging the limits of your abilities.

Ambitious endeavors are the ones that give our life a purpose, motivate us and eventually lead us to the road of success.

But they aren’t always so easy to pursue, are they?

Especially when we are raised in environments that tend to disorient us and don’t really suggest effective ways for us to objectively evaluate our self-worth and realize our full potential.

What happens is that we tend to become victims to the nuances of the modern world and we lose ourselves in the distractions that our social paradigms are dictating.

In this world, however, success becomes quite an arbitrary term.

It becomes something that we see in the news and on the Internet and we tend to assume that it happens accidentally, or that it is a result of luck or special genes.

That, however, is not true.

Success is not a singular event in time that occurs overnight.

Success is more like a collection of small healthy habits repeated regularly and methodically.

Those small habits are the ones that allow you to internalize the idea of success and understand all the required parameters that compose it.

Those small habits are constantly evangelized by successful people but because we are usually so star struck by their fame we don’t really pay attention to them.

Small habits like waking up early, meditating, working out and reading a lot.

All those small habits are out there but no one really seems to know exactly what they are.

So I decided to find out.

I researched them, I collected the most important and I present them to you today.

Here they are:

#1 SLEEP AT LEAST 7 HOURS EVERY NIGHT

Sleep is the best cure for any problem you might encounter.

I just can’t recall the countless times I have been in the midst of a creative block or I was facing an emotional rollercoaster and decided to stop whatever I was doing, take a good 7-8 hour sleep, and the moment I woke up, I was ready to face my challenge from a fresh perspective.

Getting the right amount of sleep is important in being alert the next day, and several studies have found an association between getting seven to eight hours of sleep and optimal cognitive performance.

#2 WAKE UP EARLY

Benjamin Franklin famously said:

“Early to bed and early to rise makes a man healthy, wealthy and wise.”

Successful people are very often early risers.

From Franklin to Obama, from Branson to Darwin, all were known to wake up early.

Additionally, numerous articles can be found online that suggest that morning people are more proactive, get better grades, and that many of the most powerful CEOs wake up by 6am.

By waking up early, you take advantage of your brain’s full capacity and you can focus all your creative energy on your most important projects.

Needless to say that it feels amazing to know that you can finish your most important tasks by 2pm.

#3 WORKOUT IN THE MORNING

Working out in the morning is programmed strategically to wake up your nervous system, get the blood flowing, kick your hormones into overdrive, and introduce a massive amount of oxygen to your body, thereby shooting your brain into productivity mode.

It doesn’t need to be something extraordinary. It can actually be designed to complement your normal workout routine.

60 pushups (3 sets of 20), 60 sit-ups (3 sets of 20), and 60 squats (3 sets of 20) are enough to do the work.

#4 TAKE A COLD SHOWER EVERY MORNING

Cold showers have played an important role in many cultures for various reasons. From the ancient Greeks and Romans, to Native American tribes, Japanese Shinto practitioners, and the Scandinavians, cold water plunges have long been part of traditional rituals.

They are used to build psychological strength, to cleanse the spirit, to improve health, and to rejuvenate your whole body and mind.

Especially when trying to build intrinsic motivation, a cold shower can wake up your whole body and work as a great tool to help you initiate action and start getting things done.

#5 TAKE CARE OF YOUR SKIN

Hopefully, you know by now that taking care of your skin is not just for women.

In fact, it’s vital for you as a man to take care of your skin so you can portray a strong, energized appearance that not only helps with the ladies but also with your career earning potential.

#6 EAT HEALTHY

Most people, sadly, underestimate the importance of a healthy nutrition schedule.

I am quite sure you are among them. Let me make a rough guess.

You eat maximum three times per day, whenever you feel hungry, and you never follow a well-structured nutrition plan.

You rarely cook, you consume a lot of sugar and coffee, and you spend most of your money in fast food restaurants and take-out.

This needs to change.

Good nutrition should be one of the most critical parts of your day.

You need to make sure that your body and mind are constantly getting all the energy required to enable their full potential.

#7 ELIMINATE CLUTTER

Clutter is present in every aspect of our lives. From our office to our kitchen and from the streets of the city we live in, to the places we visit for holidays, the propensity of every human to generate stuff just makes clutter an indispensable part of the world we live in.

We really don’t do this on purpose. Time changes the meaning of things and you simply accumulate stuff you don’t really need anymore. It happens to the best of us.

The point is that keeping everything around you current and relevant is a process that requires a very structured and responsible way of thinking.

When you decide, however, to put order in your life by starting with your external environment, the rewards are immense.

#8 MEDITATE

Meditation is a mental training that enables you to control your own thoughts, instead of letting others control them. It creates a deep inner discipline, and helps you emit a healthy vibe that instantly elevates your value and personal image.

It goes without saying that meditation should be practiced daily to experience all its benefits.

#9 GAIN KNOWLEDGE IN A NEW TOPIC

Recently, I came to realize that the pace in which our world changes is dramatic. We are experiencing a pivotal moment in the progress of humanity and this is reflected daily with the advancements in technology and the different schools of thought.

We are all citizens of the world at the moment and our possibilities are limitless. Knowledge is easily distributable and anyone can have access to various different sources that can offer a variety of information and opinions. You, as a person living in this drastically changing environment, should be able to understand and deeply comprehend this shift.

Therefore, you need to make sure to be up to date with news and events that are happening in the world and also be able to understand topics that are outside your area of expertise.

#10 PLAY BRAIN TRAINING GAMES

While growing up, I came to understand that my brain is my most powerful asset.

This asset, however, requires excessive care and training to function properly.

There are numerous ways in which you can take care of your brain’s capabilities like meditation, reading, active listening but there is also one that is quite understated – brain training games.

Although there is a lot of debate going on with regards to whether brain training games can enhance cognitive function or not, based on my experience, I can confidently argue that I have noticed increased brain activity and ability to process information faster after, let’s say, spending half an hour playing with Lumosity, which is the most popular game training service out there.

The increased difficulty of the puzzles while progressing to more advanced game stages can unquestionably improve your attention, memory, and problem-solving simply because you need to be extremely concentrated to succeed.

#11 DRESS WELL

Whether you like it or not, most people make a snap judgment of you within the first 3 seconds of meeting you.

This brief judgment might change later on when you interact with them, by exhibiting different character traits, for instance, but why not start with a competitive advantage compared to others?

We are still governed, to a huge degree, by our primitive instincts and although we try hard to achieve higher levels of consciousness, the primitive mind will always be there dictating most of our thoughts and actions.

Your style and outer appearance is a great weapon and should be used extensively to support your inner and more authentic self.

#12 CONQUER SELF-DOUBT, FEAR, AND NEGATIVITY

A great lesson I have learned through all these years of investing in my personal growth is that apart from becoming more attuned with my strength and vitality, I have also become more aware of the profound ways in which I limit myself.

I have come to realize that my thoughts, more so than my circumstances, sabotage my freedom and success.

I am the one who allows my insecurities and fears to grow into the tidal waves of worry that wash my dreams away.

I am the one who constantly delays my own progress, quitting just as the hour demands courageous action.

I am the one separating myself from others so that I needn’t risk real connection or so that I can feel better than them.

I am the one responsible for my own self-doubt, fears, and negativity.

So are you.

#13 PRACTICE SMALL TALK

For most of us, engaging a stranger in small talk is not the best feeling in the world.

Whether this stranger is a girl you like, an interesting person at a networking event, or just the person waiting next to you in a bus station, summoning the courage to initiate a conversation, unfortunately, collides with our fear of exposure.

Even for extroverts and socially calibrated people, this fear is there and it will always be.

But that’s okay.

You will realize that once you start initiating small talk, and become comfortable with doing that, fear will be just a distant memory.

#14 DON’T CHECK EMAIL BEFORE YOU FINISH YOUR MOST IMPORTANT WORK

Email checking is a menace.

If you are one of those people who check their email constantly, I can totally relate to you because I was also like that.

The first thing I used to do after waking up was to turn on my phone and check my emails.

Then I would check again during my commute to work and then again after sitting on my desk and turning on my computer.

But that wasn’t the end of it. Throughout the day, email checking was my constant resort whenever I faced a creative block or I felt unproductive and wanted to escape from my boredom.

I was email-obsessed.

At some point, however, I realized that this needs to stop because it was severely affecting my creativity and overall performance.

So I did and since then my productivity has soared.

#15 USE THE POMODORO TECHNIQUE TO INCREASE YOUR PRODUCTIVITY

“The Pomodoro Technique” is considered one of the most popular productivity methods that exist out there.

The Pomodoro Technique was invented in the early 90s by developer, entrepreneur, and author, Francesco Cirillo. Cirillo named the system “Pomodoro” after the tomato-shaped timer he used to track his work as a university student.

The methodology is simple. When faced with any large task or series of tasks, break the work down into short, timed intervals (called “Pomodoros”) that are spaced out by short breaks.

This trains your brain to focus for short periods and helps you stay on top of deadlines and become more productive. With time, it can even help improve your attention span and concentration.

#16 NETWORK BETTER – SEND ONE NETWORKING EMAIL EVERY DAY

Always look for opportunities to do something for someone, such as sharing knowledge, or offering an introduction to people who could benefit from each other.

Do not be transactional about networking.
Do not offer something because you want something in return.

Instead, show a genuine interest in something you and the other person have in common.

Once you have established a concrete understanding of this principle, you start the networking race with a clear, competitive advantage.

#17 USE THE “2-MINUTE RULE” THROUGHOUT YOUR DAY

The main idea behind the “2–Minute Rule” goes as follows:

Most of the tasks that you procrastinate on aren’t actually difficult to do; you have the talent and skills to accomplish them, you just avoid starting them for one reason or another.

The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you can’t say no.

There are two parts to the 2–Minute Rule:

Part 1 — If it takes less than two minutes, then do it now.

Part 2 — When you start a new habit, it should take less than two minutes to begin with it.

#18 WORK ON YOUR POSTURE AND PRACTICE POWER POSING

Power posing and a great posture will severely impact your confidence, assertiveness, and the respect you communicate to others.

A good posture also reduces the risk of arthritis, prevents muscular pain, and keeps your joints in their correct alignment, thus improving your overall health and physical condition.

#19 CULTIVATE YOUR ASSERTIVENESS

Assertiveness isn’t actually an attribute. I would better describe it as a mindset. It is a mindset that, when adopted concretely, can give a solution to many problems, like the “nice guy syndrome”, the “friend zone”, and other attraction-related issues.

Assertiveness is a combination of healthy confidence, and the ability to stand up for yourself and your rights, but without disrespecting the rights of others.

When you’re assertive, you are direct and honest with people. You don’t expect people to read your mind about what you want. If something is bothering you, you speak up; if you want or need something, you ask. You do all this while maintaining a calm and civil demeanor.

#20 STOP ARGUING

When it comes to arguing, what most of us fail to understand is that arguing is nothing more than an attempt from the individual to satisfy his ego.

No one really cares if salmon has more protein than turkey or if New York has a better nightlife than Los Angeles.

We argue because our ego dictates that we need to prove ourselves right. We view arguing as a game of power that we desperately try to win. If we lose the argument, we are considered losers and feel humiliated.

This, however, is the most destructive approach one could adopt.

Arguing isn’t a game. Arguing is nothing more than a way to waste creative energy.

#21 BE HONEST

As Warren Buffet framed it very elegantly:

“Honesty is a very expensive gift. Don’t expect it from cheap people.”

And the reason honesty is so expensive, and so precious, lies within a very important truth we usually fail to identify: Honesty gives you clarity of intent.

An honest person is absolutely fine with who he is and has the ability to communicate his needs clearly and congruently without coming across as needy.

Being honest gives you extreme freedom of choice and lets you weed out people incapable of following you in a so-called “mutual need satisfaction process.”

#22 LEARN TO LISTEN

Perhaps the most important thing we ever give each other is our attention.

Therefore, the most basic and powerful way to connect with another person is to listen. Just listen.

I consider listening such an important skill because individuals who know how to listen are considered more knowledgeable, authoritative, respectable, and likeable. 
Listening will also help you manage your emotions better, absorb more information, and eventually create deeper connections.

#23 NO ALCOHOL, NO SMOKING, NO DRUGS

Alcohol, smoking, and drugs can all offer a temporary sense of pleasure but at the same time, their effect on your body can be destructive.

All three activities fill your body with poisonous toxins that severely affect the way it works and take a heavy toll on your overall performance.

Additionally, long-term consumption of these substances can increase the risk for heart diseases, liver inflammations, weakened immune system, and even cancer.

#24 PLAY FOR ONE HOUR EVERY DAY

When we are children, we all know how to embrace the magic of play in our lives.

When we grow up, play slowly starts to disappear, being substituted by work, which is actually the opposite of play. Work is something serious, something that, in general, people hate. Work doesn’t help people to let loose, but instead, forces us to get caught up in our heads.

We are not playing anymore. We are not present anymore. We are not in the moment anymore.

#25 EXPRESS GRATITUDE

Gratitude is inextricably tied up with the virtue of humility. Gratitude shows that we’re paying attention to the acts of service people perform for us and that we truly understand how those acts make our life better, easier, and happier.

Gratitude is also something we share with ourselves. It is always nice to expect it from others but how often do you express gratitude for all the hard work and the things you have achieved in your lifetime?

Personal gratitude really affects your personal confidence and motivation.

#26 WRITE IN YOUR JOURNAL EVERY DAY

A journal is probably one of the most effective ways of individualistic expression.

The words you write down reflect your emotional state throughout the day and also help you release your anger and pain or elevate your happiness and excitement.

A journal also empowers your creativity and your self-discipline.

#27 USE A TASK LIST

The power of a simple daily task list is unquestionable.

World-class productivity guru, David Allen, mostly known for his renowned time management method, “Getting Things Done”, suggests that the best way to organize yourself and keep moving through your personal projects and your everyday work is to get it all out of your head and onto paper or into some other format as quickly as possible so that it’s manageable and prioritized.

Allen’s premise is simple: our productivity is directly proportional to our ability to relax. Only when our minds are clear and our thoughts are organized can we achieve effective productivity and unleash our creative potential.

#28 READ FOR ONE HOUR EVERY DAY

“Read an hour every day. This works out to about one book per week, fifty books per year, and will guarantee your success.” –Brian Tracy

Reading can help you develop types of thinking that are incredibly valuable in today’s hyper- active social environment.

In such an environment, the ability to ponder possibilities, see patterns and connections that others don’t see, and look at the same data in new and different ways represents a formidable competitive advantage.

And this is something that can only be acquired by a constant stream of knowledge that only books can provide.

#29 NO INTERNET PORN AND MASTURBATION

Internet porn and masturbation offer you nothing more than momentary pleasure and indicate a serious lack of self-control.

Self-control is one of the most powerful attributes a man can develop. If you cannot control yourself, you are nothing but a victim to your primitive instincts and you end up becoming weak and dependent.

If you can’t control yourself, you can’t appreciate yourself.

Showing lack of self-control toward impulses that offer you nothing more than momentary pleasure suggests that you are a man of low value and that you have low standards.

#30 ENJOY SMALL VICTORIES

Our ability to recognize the importance of small victories, incrementally affects our performance in our every day endeavors.

Having big goals and aspirations is of huge importance because it gives you a vision, but celebrating small goals and victories is what will eventually materialize this vision.

TIME TO TAKE ACTION

So, theory is good and all but when it comes to taking action most of us struggle.

Therefore, I decided to challenge myself and see whether I can defy my human nature.

I decided to take each one of the above-mentioned habits, structure them in the form of a challenge and attempt to perform every single one of them every day for 30 days.