30-Day Challenge To Optimize Your Mind, Body and Soul


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of Webster defines optimization as the best or most effective use of (a situation, opportunity, or resource). In this situation, you are the resource that will be improved everywhere.

In just 30 days, you can train your mind, build your body, and connect your soul. This will give you access to your most optimized self as a person and leader. When you do this, everyone around you will also be forced to improve. Here’s how to optimize your mind, body, and soul in 30 days:

Sleep more than seven hours each day

We live in a mass culture. Everyone praises those who work hard but demonize those who sleep. As a leader, you need to lead the conversation with your actions. So for the next 30 days, make sleeping seven hours or more a priority. Jeff Bezos makes sure he sleeps eight hours every night and preaches it to his leaders and the world at large.

As a leader, your influence helps others see the importance of a good night’s rest. They will also see that making sure their bodies get enough rest is just as important as making sure they do their job when they are awake. Without proper sleep, you cannot optimize, because sleep is the starting point.

Optimized leaders sleep seven hours each night. So, for the next 30 days, keep track of your sleep and note how you feel. I guarantee you will have a greater sense of well-being, tremendous energy and massive clarity like never before.

Related: Here’s a way to relax and get a good night’s sleep

Train 15 minutes every day

The body is designed to move every day. We are not designed or created to sit at the desk all day, go home and watch TV without thinking and doing it again. Exercising keeps your body in good condition for a long time and in daily leadership battles.

Over and over again, I always hear from clients how going to the gym every day has a positive impact on their work performance. Regardless of how you feel emotionally, the discipline you follow each day will translate into your work performance and how you show up as a leader.

Drink a gallon of water every day

Our body is made up of 80% water. And just a slight drop in water levels can cause a less-than-optimal outflow from the body. As a leader, you always want to be in the best position to make the best choices for your team. Therefore, making sure that you are drinking one gallon of water a day will increase your sense of well-being, bring clarity to your thoughts, and increase your attention.

Order a gallon jug from Amazon and fill it with water to make it easier for you. Then, before going to bed, make sure you run out of water. Another way to make sure you complete all the water is to focus on drinking water whenever you are hungry, because the signs of hunger and thirst are the same. When you feel like getting a snack, go get some water, you will be amazed at how you feel doing this.

Daily every day

As a leader, you are in a constant battle against stress, not just work stress, but also physical, mental, and psychological stress. As a leader, you often have to put stress aside and take on the burden of your equipment. If all the responsibilities you carry through stress are not discharged on a daily basis, you will experience rapid exhaustion, make the wrong decisions, or worse. Stress is a silent killer that leads to a lot of problems, so you should make a daily diary to unload that stress on paper.

Stress is energy, and energy is not created or destroyed, but it is possible to transfer it. The most positive and safest way to deal with these daily stressors is to make a diary. I say the safest, because you can write about what you want and who you want in your diary, and it’s your safe space with yourself. However, if you talk to someone else about the stress of your life, it could come out and cause more harm than good.

Related: How the newspaper can make you a better entrepreneur and leader

Read five pages of a book each day

Leaders are readers. With the way the world is changing rapidly every day, you need to read to stay ahead, not only with the information, but also to keep your mind sharp. The average person picks up their last book after college, and by reading this far, I know you’re not looking to be normal. It’s easy to believe that five pages is nothing and you can do more, but shoot for five pages, and if you get more, great.

Meditate for five minutes each day

You have thousands, if not millions, of thoughts running every day. As a leader, you constantly think of others and put yourself second. As a result, you are taking a big step back in your mind.

Set a timer for five minutes. Take a moment to lie on the floor and close your eyes. Let your thoughts flow freely while you just breathe. Meditation is my secret weapon to clear my mind and renew my thoughts so that I can catch up. You can’t be the most optimized version if you’re always giving to others and never to yourself. Being selfish and giving of yourself is key to this task.

Express gratitude every day

Life does not allow you to be a happy person 24 hours a day. This is impossible, and you would be committing emotional neglect with your other range of emotions. However, you can always hunt down the good in all situations and focus on being happy.

Happiness is an emotion that comes and goes. However, having a positive outlook is a trait that you can develop. You develop it by expressing gratitude towards three things in your life every day. It could be the birds singing in the morning, the running hot water, or the leadership position you appreciate. Every day, do this simple but powerful task and you will be optimized and begin to be a more positive light in a dark world.

Related: Why Gratitude Makes Leaders More Effective

Put it all together

In just 30 days, you will see your mind, body, and spirit more aligned, optimized, and positive. But be careful, because your energy will be contagious and the results will be addictive. Please do not force it, but remember that progress is always better than perfection. Even if you miss a task or a day, you only have to reset it tomorrow.



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