The Big Book of 30-Day Challenges by Casper, Rosanna -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Introduction Chapter 1: Fitness

1. Run Every Day 2. 30 Days of Exercise 3. Train for a 5-Minute Plank 4. 30 Days of Yoga 5. Walk 10,000 Steps 6. 10 Minutes of Stretching 7. The Stairs Workout

Chapter 2: Food

8. 30 Days without (Added) Sugar 9. Give Up Meat 10. Eat 7 to 9 Cups of Fruits and Vegetables Each Day 11. The Elimination Diet 12. Intermittent Fasting 13. Drink 8 to 10 glasses of Water a Day 14. Eat a Healthy Breakfast Every Morning 15. Daily Green Smoothie 16. Eat Three Home-Cooked Meals a Day 17. Keep a Food Journal

Chapter 3: Self-Care

18. Floss Your Teeth (the Right Way) 19. Take Cold Showers 20. No Complaining, Gossiping, or Judging 21. Spend 30 Minutes Outdoors 22. The Laughter Challenge 23. Dress Up Every Day 24. Get Better Sleep

Chapter 4: Mindfulness

25. Meditate for 10 Minutes 26. Write Down Affirmations 27. 10 Minutes of Visualization 28. Give Yourself Goosebumps (Seek Daily Awe) 29. The Higher Power Challenge 30. Daily Journaling 31. Keep a Gratitude Journal 32. Write Down Your Dreams 33. Practice Lucid Dreaming

Chapter 5: Organization & Productivity

34. No Reading, Watching, or Listening to the News 35. Get Rid of Clutter 36. Make Your Bed Every Morning 37. Track Your Expenses 38. No Shopping 39. Wake Up at 5 a.m. 40. The Digital Clutter Challenge 41. The Gradual Digital Detox 42. The Checklist Challenge

Chapter 6: Networking & Relationships

43. 30 Minutes of Family Time 44. Love through Everyday Interactions 45. Reach Out to Friends 46. Have Lunch with Someone New 47. Create Daily Delight for Others 48. The Rejection Challenge

Chapter 7: Creativity & Learning

49. Learn or Brush Up on a Musical Instrument 50. Learn a Foreign Language 51. Take a Photo Every Day 52. Learn a Brand-New Skill 53. Write Down 10 Ideas Every Day 54. Cook One New Recipe per Day 55. Read 20 Pages a Day 56. Watch a TED Talk Every Day 57. Write a Novel in 30 Days 58. Listen to Audiobooks or Podcasts 59. Perfect Your Pitch: Videotape Yourself 60. Exercise Your Brain

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