The 30/30 challenge, also called 30-Day Good-Feel Challenge:)
You can join a online group (contact me for more information) or just play with it on your own by using the guidance on this page (please notice that the daily tasks are formulated for the group participation and adjust accordingly if you play on your own).
Overall goal: Feel Good!
What is 30/30 Challenge?
The 30/30 challenge is plainly creative workshop with daily tasks that need to be completed. The time required is about 30 minutes a day. The tasks take mostly just few minutes but the work with the information may take about 30 minutes a day.
The challenge in it is to stick to the program for 30 days without interruption.
When you leave one day out, you start the next day on day one again.
The exercises are based on the fact that our emotions have energy of a specific vibration and the law of resonance brings into our experiences always the corresponding energy of events.
So in essence: good-feeling emotions result in good-feeling life-experiences.
The goal of the 30/30 challenge is to retrain our emotional responses from default to intentional in a lighthearted, playful way.
Daily fun-exercises will give the participant real experience of the power of attention and thoughts.
This is a playful program where imagination and creativity are used to have a good-feeling time from the inside out.
Once mastered, the skill of intentional guidance of thoughts and emotion will result in a better-feeling life in general.
The first group starts online on Tuesday 19.11.2013.
Ready-Set-Go:)
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Day 1: Hunting for Happy Moments:
Task:
Make yourself deliberately happy with a specific activity.
Share with us (in the “comment”)
- what you did
- how did it make you feel
- and why
You are not limited to one instant of this exercise. Play
with it as much you like, observing and sharing with us the best of your experiences.
You may have a new “aha-moment”. Please share what helped
you as it can help us as well. If you want to take a picture and share it even
better (if you have any questions, let me know.
) I will do the exercise as well and post my experience here with you in the
comments. You may want to start a journal to express your creativity that will
be flowing through you in the upcoming days.
Enjoy your Day :)
30 Days of Happy Stickies
This exercise is designed to be your daily tool to guide your emotions to good-feeling ones and therefore attract into your life good-feeling experiences.
This exercise is designed to be your daily tool to guide your emotions to good-feeling ones and therefore attract into your life good-feeling experiences.
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Day 2: Assignment: 30 Days of Good Nights
Now that you started to notice and more importantly, deliberately create your Happy Moments throughout the day, your second assignment is as follows:
- In the evening before you go to sleep, take your journal and contemplate the day in retrospect, by expressing gratitude for instances that made you feel appreciated, happy and grateful.
- for example write: I am grateful for the delivery of my papers, thank you for the nice chat at the post office, thank you for the wonderful sunny day...etc.
- Write as much you want. The key is to feel good while you are writing down your notes of appreciation.
- Continue with this practice every day. The act of remembering and writing down will influence your general emotional state in a positive way. Do this for all of the 30 days and see how your life will change for the better. Those happy and good-feeling moment are gifts and if you acknowledge them, more of wonderful things start to happen for you.
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3.Day/30 – Friday
22.11.2013
Assignment:
IMAGINE!
You
have $10.000 that you must spend before Sunday night, preferably on something
that will make you feel like dream-come-true time
The
goal of this exercise is to stretch out imagination thereby shorten the
distance between our dream-life and how we feel about it.
Our
logic often is the reason why we cannot move forward the way we want to and
today’s exercise is just to play with our imagination so the logic does not
interfere.
Although
it’s a fun-exercise, please approach it with genuine attention to detail. Find
facts that will make your description of it as real as possible. For example,
if you going to fly somewhere on the weekend, check the airfare, the flight
schedule etc. and plan it the way you really would do it in reality.
You
have 3 days to complete this exercise.
Pick
a subject that you really want. Is there a dream you have for longer now, that
you can pick to play with?
I
hope you’ll manage to continue with the daily Happy Moment “sticky” and also
the Good-Night Gratitude List (try to find at least 5 things you can be
grateful for from the daily experience and post them as “comment” to this post.
I
will create a new post Saturday and also for Sunday, so you can continue to
share with us your daily exercise (happy Moments and Good-Night Gratitude List)
The
Monday post is then for your description of Your Weekend Adventure☺
I
wish you much joy and Happy Moments.
It's
about training our mind for happy moments around money, so please don't spend
real money on this exercise:)
Have
Fun!
Reach
your dream in your mind first!
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Day 4 & 5 - 30 Day Good- Life Challenge
continued the daily exercise from day and day 2 and complete the exercise from day 3.
Write all the assignments in your journal.
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Day 6 - 30 Day Good-Life Challenge:
post the result of your 10.000 dollars exercise
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Day 21/30 - Tuesday 10.12.2013
Assignment: The "Thank You" Letter
Please pick a person that is/was/will be/ influential in your life and write to that person a virtual Thank You Letter by going into specifics about events that made you feel really good.
1/Describe those events and
2/Describe your feelings about it.
This is just a virtual exercise, but if you are writing with a real person in mind, you can give it to that person when appropriate.
Too often our words of our appreciation go unnoticed (maybe we even do not speak them often enough), but when delivered in a written form, they have much bigger impact on the recipient.
The intention here is to move your mood into the appreciation-mode for a longer period of time and to the realization of your own power to influence your emotions by using your thoughts. :)
To master this is the key to emotional freedom.
Enjoy:)
post the result of your 10.000 dollars exercise
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Day 7 - 30 Day Good-Life Challenge:
Exercise:
Speak your Words!
We
are now in the week two and can turn up the momentum bit more:)
To
practice more of what we are learning and to give everyone the opportunity to
experience stronger emotional improvement, I am posting here my today's blog
post as it explains clearly our exercise for the 7th Day.
You
have the words; now add the voice to it!
I
understand that there is more effort required to speak aloud what you were
until now writing or mentally recalling.
You
also can see that the 30/30 challenge is between you and you, which is a good
news as you have the full control.
To
make this exercise as free flowing as possible, find a private space where you
know nobody can disturb or hear your words - from my personal experience that
is really allowing to let the words flow.
Please
post in the comments:
A/
Could you do? And if yes:
1.
/ Did you noticed improvement in your mood?
2.
/ Did you noticed difference between the emotional improvement through writing
exercise compared to now speaking exercise?
You
do not need to post the words you were saying as they will just flow and you'll
be not able to recall them unless you'll tape it.
Day 21/30 - Tuesday 10.12.2013
Assignment: The "Thank You" Letter
Please pick a person that is/was/will be/ influential in your life and write to that person a virtual Thank You Letter by going into specifics about events that made you feel really good.
1/Describe those events and
2/Describe your feelings about it.
This is just a virtual exercise, but if you are writing with a real person in mind, you can give it to that person when appropriate.
Too often our words of our appreciation go unnoticed (maybe we even do not speak them often enough), but when delivered in a written form, they have much bigger impact on the recipient.
The intention here is to move your mood into the appreciation-mode for a longer period of time and to the realization of your own power to influence your emotions by using your thoughts. :)
To master this is the key to emotional freedom.
Enjoy:)
Day 22/30 - Wednesday 11.12.2013
Assignment: the "What could be even better"
exercise
This lighthearted exercise is to train your imagination into
improved life situations.
Do it for the joy of it and as long it feels good and
playful.
Take one of your life-situations as it is now and ask, “What
could be even better? (WCEB)” and answer it with one step higher to the now.
Then ask again WCEB? and answer with the next possible
improvement.
Repeat the process as long you can come up with a new idea
and as long it feels good. Have fun!
Example:
I am sitting here at my computer desk
WCEB? I would have an ergonomic chair
WCEB? I would have a separate office
WCEB?: I would be booking my vacation
WCEB?: I would be already on my vacation
.and so on
This innocent exercise can be used anytime your mind is
bringing you negative thoughts and you need to get focused out of the negative
spin
I’m looking forward to read it - Have Fun!
More of 30/30: 30/30 - 2
Day 24,25,26/30 – Friday 13.12. to Sunday 15.12.
Assignment: What we focus on, expands
This weekend’s exercise requires attention to how you speak
about yourself and your life.
Your task is to watch for statements you make that are pointing
you away from your goal.
Examples of such statements may start with :
I don’t like….
I don’t know…..
I don’t want to…..
I wish for no ….
I want no …
I hate…..
I dislike
I fear……
Etc.
Example for the assignment:
“I hate to drive at night”…transforms to : “I prefer to
drive by daylight”
Every word we speak is an affirmation,
Train yourself to affirm what you want and not the absence
or opposite of it.
Your words create!
Share with us statements you noticed and the transcript into
positive statement.
Enjoy your weekend!
Day 27,28,29 /30 – Monday 16.12.2013- to Wednesday
18.12.2013
We are getting closer to the finish line of our 30-day challenge,
so this assignment has more depth to it.
Assignment: Your Ideal You = who you really are
There is the real you as you are now and there is the ideal
you, the one you are striving to align with, the one you are crystallizing as
you live you life’s journey.
You know this Ideal You, it is your inner voice that you
hear and try to listen and follow.
The fact that you know this ideal you, means that it already
exists and that you are not only becoming that person, but that ideal you is waiting
for you to breathe life into it.
Spend those last 3 days of our 30 day good-feel challenge by
“dusting off” the picture of the ideal you.
Contemplate what are your values and talents, your attributes?
How do you picture this ideal you?
Write a description of the ideal you, the one you admire and
wish to be.
“Paint” the picture of your ideal you with your words or
your paintbrush, breathe life into it now.
Once created in the writing exercise it will start to live
closer to your heart.
It will shine bright and be your lighthouse always giving
you signal, “This way please”.
It’s important exercise and I’m giving you 3 days to work on
it as it may take time to contemplate.
Share with us what you feel comfortable with.
Please continue with the daily exercises.
Day 30/30 - Thursday 19.12.2013
Today is the last day of our 30-day Good-Feel Challenge,
we learned about tools and methods that can help us to heighten our mood, our emotions, to better-feeling ones.
The method of life-improvement is based on the concept that everything is energy, that our thoughts and emotions resonate with like-vibrational events that then become part of your life-experience.
Reality is a completely individual perception of outside circumstances. Every one of us perceives life events differently and the quality of this perception defines the quality of that person's life.
We learned about the resonance of frequencies and how we can choose to alight with good-feeling energy and create a resonant response in our environment.
The 30 days were just to show you that you have the power to direct your thoughts, that you have the power to create emotional change by deliberately guiding your focus.
Everything you envision as an improvement of your life; finances, relationships, life style is in the good-feel zone. Therefore the only thing you really need to work on is to tune up your vibes in the good-mood state so you'll develop sensitivity for times where you do not feel good and actively navigate into a better feeling mood.
Now It's up to you if you continue or not, but if you do the reward will be a better feeling life and self-empowerment through knowing the power of your focus.
Let me know if you like to continue to share your happy moments in this group. If you'd like continue here I certainly will carry on with sharing information with occasional special task.
There will be one more post tomorrow.
Thank you very much for going through this challenge, I hope you learned about yourself and can use the tools learned here for a new 30,60,90...days till managing your mood becomes a habit.
Have a wonderful Thursday!
..................................................................Today is the last day of our 30-day Good-Feel Challenge,
we learned about tools and methods that can help us to heighten our mood, our emotions, to better-feeling ones.
The method of life-improvement is based on the concept that everything is energy, that our thoughts and emotions resonate with like-vibrational events that then become part of your life-experience.
Reality is a completely individual perception of outside circumstances. Every one of us perceives life events differently and the quality of this perception defines the quality of that person's life.
We learned about the resonance of frequencies and how we can choose to alight with good-feeling energy and create a resonant response in our environment.
The 30 days were just to show you that you have the power to direct your thoughts, that you have the power to create emotional change by deliberately guiding your focus.
Everything you envision as an improvement of your life; finances, relationships, life style is in the good-feel zone. Therefore the only thing you really need to work on is to tune up your vibes in the good-mood state so you'll develop sensitivity for times where you do not feel good and actively navigate into a better feeling mood.
Now It's up to you if you continue or not, but if you do the reward will be a better feeling life and self-empowerment through knowing the power of your focus.
Let me know if you like to continue to share your happy moments in this group. If you'd like continue here I certainly will carry on with sharing information with occasional special task.
There will be one more post tomorrow.
Thank you very much for going through this challenge, I hope you learned about yourself and can use the tools learned here for a new 30,60,90...days till managing your mood becomes a habit.
Have a wonderful Thursday!
Day 4/ 2-30 - Monday 22.12.2013
Affirmations and vision boards:
To keep those reminders(vision boards, screen savers, affirmation stickies) alive, we need to move them around so they get our attention again.
Change the placement of the reminders to create more energy.
Attention:
notice your emotional response to the reminders. How does it feel, when you look at the image or affirmation?
Is it excitement and knowing "I know I am the creator of my experience, therefore i just relax and let the Universe deliver all the puzzle pieces at the right time and the right place"?
If your emotional response is more a thought that it's not here yet, then remove that reminder.
We place reminders and affirmations to be reminded to raise the vibration to more positive mood so check how you are doing and make adjustment if needed.
Continue with your daily by recording how You created a good feeling day or event.
Reminders can be anything that reminds you of that, in order to live the life you envision, you need to have the state of being of that desired situation.
Start with your posture and body language.
What is the demeanour of the person your want to be?
Imagine that moment and adjust your posture.
If you are interested to know more, there is a whole science called NLP about influence of our body on our mood; and mood is what we are working on here. Good Vibes = Good Life!
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