Are you taking the easy path in life, relaxing in your comfort zone?<\/p>\n
Or are you living a life of experiment and excitement?<\/p>\n
Perhaps you have certain goals that are never accomplished…<\/p>\n
You know that you need to take action but get overwhelmed by the enormity of the task and are unsure what to test first.<\/p>\n
Now you don\u2019t have to be a mad scientist, running life experiments like a human guinea pig\u2026<\/p>\n
But that\u2019s the very beauty of\u00a030-day\u00a0challenges.<\/p>\n
Let\u2019s face it; to achieve anything worthwhile, you have to be comfortable with the concept of experimentation.<\/p>\n
And inevitably it\u2019s corollary\u2026failure.<\/p>\n
In this article, we\u2019ll take a look at how you can embrace the experimental life through\u00a030-day\u00a0challenges, but first, let\u2019s look at what they are and why they\u2019re great.<\/p>\n
30-day\u00a0challenges involve choosing an area of your life you\u2019re struggling with or want to improve and designing an experiment to adopt the preferred behaviour for 30 sequential days.<\/p>\n
It could involve anything, from a pushup challenge to an art challenge.<\/p>\n
Whereas most resolutions and lifestyle changes can seem daunting,\u00a030-day\u00a0challenges are far less intimidating.<\/p>\n
Much like breaking a big task down into more manageable chunks, performing an activity for 30 days straight is far more achievable.<\/p>\n
There\u2019s an end in sight. If you don\u2019t like the activity after 30 days, the worst case scenario is that you\u2019ve learnt something important about yourself.<\/p>\n
But if they\u2019re so useful, why are so many us afraid to commit to trying new lifestyle experiments?<\/p>\n
Most of the time we\u2019re determined to know the solution before we begin a project.<\/p>\n
So, what do we do?<\/p>\n
Delve down the research rabbit hole, consuming information like an addict. Sadly though, we seldom get the answers we need.<\/p>\n
You see, research can be helpful in moderation, but it frequently opposes meaningful action.<\/p>\n
Sure, if you want to know how to plaster a wall, it makes sense to watch a couple of YouTube videos before diving in, but most online research is merely procrastination in disguise.<\/p>\n
Research is never a substitute for concerted action<\/a> and the learning that comes with it.<\/p>\n For more technical skills, it\u2019s true that you need a baseline.<\/p>\n If you want to know how to code a website but have no computer experience, research will be an inevitable part of your learning process.<\/p>\n But like a fine wine, it should always be paired appropriately.<\/p>\n In this case, with action.<\/p>\n Fortunately, for learning such complex skills we no longer need to go to school or university. Indeed we live in a veritable information utopia, where we can pretty much learn anything for free.<\/p>\n Education isn\u2019t reserved for the privileged few and is now accessible to anyone with an Internet connection and enough desire.<\/p>\n No, access to information isn\u2019t the problem. The real skill has actually become sifting through the material to find what you need to start experimenting and run your own\u00a030-day\u00a0challenge.<\/p>\n There\u2019s so much noise in the world, that you have to learn how to accrue just enough information to get going, before focusing attention on the actual work.<\/p>\n Often we use research as an artificial shield against our fear of taking action and potential failure.<\/p>\n If we can just gather more information, we think we\u2019ll improve our performance and results.<\/p>\n But over-researching denies us the very room to collect the data points we need to inform future discoveries. Only when we\u2019ve collected feedback can we iterate our approach and progress.<\/p>\n Sure, you want to do your best to set out your\u00a030-day\u00a0challenges with a concrete plan, but don\u2019t delay in getting started and collecting data.<\/p>\n There\u2019s a time when hypothesising has to stop and the messy work has to begin.<\/p>\n Perhaps the biggest reason for not undertaking more life experiments or\u00a030-day\u00a0challenges is that we\u2019ve been inoculated against failure.<\/p>\n Partly our parents are to blame for discouraging us from taking the scary options, as they seek to protect us from the psychological bumps and bruises of life.<\/p>\n No one likes to see a blabbering child after all.<\/p>\n But the effects of developing an aversion for taking the hard path are far-reaching.<\/p>\n If we\u2019re taught from a young age that challenges and potential failure are bad, we\u2019ll never develop the risk-taking skills necessary to test our limits.<\/p>\n Just as a plant grows to the size of its pot, by constructing artificial walls around our growth, we won\u2019t know our true capabilities.<\/p>\n Education also plays a crucial role in limiting our will to experiment.<\/p>\n We\u2019re\u00a0herded\u00a0down the funnel of academic achievement without ever being given the psychological room to fail. With standardised testing the main way of rating our abilities, there\u2019s increasing pressure to succeed on the first try.<\/p>\n The second part of the failure trap comes from society. There\u2019s not enough talk about people setting themselves mini-challenges or the experimental failures that inevitably result.<\/p>\n One of my favourite YouTube channels is run by Alex Berman<\/a>, who runs the aptly-named marketing agency Experiment 27.<\/p>\n In his videos, Alex starts a series of business ventures, providing a behind-the-scenes look at his progress, warts\u00a0n\u2019all. It\u2019s liberating compared to the normal, guru led, rainbows and fairy lights we usually see.<\/p>\n After all, modern culture has been so indoctrinated to avoid rejection and failure that our family friends aren\u2019t immune to its effects.<\/p>\n They are their own skin-filled sacks of opinions, biases and contradictions who may be struggling with their own risk-taking abilities.<\/p>\n Naturally, when our friend sees us fail, it could be a reinforcement of their belief that failure is bad and should be avoided.<\/p>\n Even if you as the experimenter are unphased by the setback, those around might be very adept at placing fear in your mind, where none existed previously.<\/p>\n No-one wants to face-plant in front of their friends, so this can deter us from\u00a030-day\u00a0challenges that may add positively to our lives.<\/p>\n Which brings me on to my next point…<\/p>\n \u201cI have not failed. I’ve just found 10,000 ways that won’t work.\u201d<\/span> Thomas A. Edison<\/span><\/p><\/blockquote>\n It\u2019s worth getting this out of the way.<\/p>\n Just like many scientists set out to prove a null hypothesis, a lack of results or failure can actually be more informative than success.<\/p>\n Just like we don\u2019t sit down at the piano and expect to play a perfect symphony, how can we expect immediate success with our first tests?<\/p>\n We need to develop resilience towards failure and like a scientist, allow it to add to our overall body of research on the subject, before informing our next move.<\/p>\n It\u2019s easy to think that because people have been there and done it, we just need to seek out their mighty brains to discover their mystical secrets.<\/p>\n Like trying to discover the results before actually starting an experiment or\u00a030-day\u00a0challenge, we want to avoid the whole failure thing.<\/p>\n Unfortunately, it doesn\u2019t always work like that. There\u2019s a bit of a crisis in science, called the replication effect.<\/p>\n Take some of the most famous experiments in history, such as the prison study and the plant investigation, and we find that reproducing their effects is all but impossible.<\/p>\n And it can also work the same way for human accomplishment.<\/p>\n So what does that mean for you? Well, it means that you won\u2019t always be able to reproduce the results of your mentors.<\/p>\n This is even more likely if you\u2019re involved in a different pursuit or vertical. They can provide invaluable advice and guidance, but if you\u2019re not starting because you don\u2019t have the guru behind you, then you need to rethink your strategy.<\/p>\n Taking action via experimentation is the vital first step regardless of whether you seek mentorship or not.<\/p>\n In fact, any coach worth their salt will be actively encouraging you to experiment to give them some data points to analyse. Otherwise, they\u2019re merely hypothesising.<\/p>\n Obviously, the 30-day\u00a0challenges you set for yourself will vary according to what you’re trying to accomplish.<\/p>\n However, I\u2019ve put together a core list of high-value, high-return activities that should have a significant impact on various areas of your life, whatever you want to achieve.<\/p>\n It might look more like a self-care list, but the truth is, if you can nail these habits, you\u2019ll be significantly better off and my guess is that you\u2019ll continue with them for longer than 30 days.<\/p>\n Hopefully, there are also some fun challenges to do with friends!<\/p>\n 1. Getting up early<\/strong> – Many high performers are early risers. Why? Because the morning is often the part of the day you can actually control before the minutia of life intervenes, allowing you to get your most important tasks done first.<\/p>\n 2. Meditation<\/strong> – There are many studies purporting the health and wellbeing benefits of meditation. Trying this will help liberate your psyche.<\/p>\n 3. Stretching<\/strong> – I’ve recently started this lifestyle experiment myself and enjoyed it so much that I’ve gone beyond thirty days. If you’re a regular exerciser, you will find that your athletic performance increases too.<\/p>\n 4. Running<\/strong> – Getting a good sweat on is a great way to clear the mind and sculpt the body. If you’ve not exercised much before, start slowly with this to avoid overuse injuries.<\/p>\n 5. Resistance training<\/strong> – Doing daily weights or callisthenics has many scientific benefits beyond the aesthetic appeal.<\/p>\n 6. Journaling<\/strong> – Journaling has been shown in studies to improve measures of health and wellbeing. If you’re unsure how to start, stream of consciousness writing is a good first bet. Check out Julia Cameron’s morning pages for more information.<\/p>\n 7. Gratitude<\/strong> – Another favourite of psychology researchers, gratitude exercises have been shown to improve health and wellbeing. Pick three small things your grateful for every day, which can be done alongside your journaling.<\/p>\n 8. Sending messages<\/strong> – We’re social creatures and staying in touch with our network re-inforces important bonds. Pick a friend or someone in your circle and send them a message.<\/p>\n 9. Talking to one stranger<\/strong> – it’s often too easy to stick to what we know, including our social groups. Challenge yourself by speaking to someone new every day.<\/p>\n 10. Doing good deeds<\/strong>\u00a0– Research shows that we get a significant psychological boost from altruism. Identifying mini-deeds you can do through the month will not only improve your psychology but can also benefit your relationships.<\/p>\n 11. Taking up a new hobby<\/strong> – Many of us are stuck with big, scary existential questions, like what we should be doing in life. Trying new hobbies can very easily act as signposts and sometimes turn into meaningful pursuits. I’ve just signed up for a Udemy coding course for example, which is a low risk, potentially high return activity.<\/p>\n 12. Playing an instrument<\/strong> – Taking a break from work and using a completely different side of your brain is a great way to unlock creativity.<\/p>\n 13. Intermittent\u00a0fasting<\/strong>\u00a0– I personally use a 16\/8 intermittent fasting<\/a> regimen, which has been extremely useful.<\/p>\n 14. Going meat-free<\/strong> – I went vegetarian over 18 months ago now and while I’m not militant, the benefits of enforced vegetable-eating have been numerous.<\/p>\n 15. Cooking a new meal every day<\/strong> – A kitchen challenge is an excellent repertoire-expanding, creative option for those who are bored with their diets.<\/p>\n 16. Drinking more water<\/strong> – I try to drink at least 2.5 litres of water per day.<\/p>\n 17. Going teetotal<\/strong> – Sign up for a campaign like Go Sober for October<\/a> to give yourself a physical and psychological break from alcohol.<\/p>\n 18. Yoga<\/strong> – For strength and flexibility, try yoga. But check out this guy first.<\/p>\n 19. Pilates<\/strong> – Having previously worked as a Clinical Pilates instructor, I know many people would benefit from adopting it into their daily routine. With the average amount of time spent sitting on the rise, we need to safeguard our physical health.<\/p>\n 20. Reading<\/strong> – Leaders are readers.<\/p>\n 21. Cold showers<\/strong> – Having started a daily dose of contrast therapy a while back via cold showers, I can definitely attest to their benefit. I mostly do this for the psychological benefit of building credibility with myself.<\/p>\n 22. Deep breathing<\/strong> – I first started experimenting with deep breathing after coming across the Wim Hof method<\/a>. I’ve found deep and\u00a0diaphragmatic breathing to help with relaxation.<\/p>\n 23. Abolishing media consumption<\/strong> – Often we flick on TV and Netflix as a distraction from discomfort. It’s far easier to sit back and consume rather than working on that book or screenplay for example. When you remove the option for distraction it’s amazing just how productive you can be.<\/p>\nKnowing When Research Makes Sense<\/strong><\/h2>\n
When Research Gets in the Way<\/strong><\/h2>\n
Why We\u2019re Unwilling to Experiment<\/strong><\/h2>\n
The Failure of Education<\/strong><\/h2>\n
Many of Your Experiments May Not Work<\/strong><\/h2>\n
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Seek Advice Cautiously<\/strong><\/h2>\n
30-Day\u00a0Challenge Ideas<\/strong><\/h2>\n