Free 7 Days of Mindfulness Challenge

Leave a comment Standard

“Mindfulness might simply be described as choosing and learning to control our focus of attention.”

– Jon Kabat-Zinn  

Starting Monday 11th March 2019 

In this busy, digitally distracting world it is harder than ever to focus on just one thing at a time! 

Mindfulness is a ancient eastern practice, redesigned for busy western society and backed by modern day science.

Contrary to what you may have heard about mindfulness it is actually a very simple concept to grasp!

In a nutshell mindfulness is about paying deliberate attention to the present moment in a non-judgmental way.

De-clutter your mind for learning and improve fluency via better focus and attention with this FREE 7 day Mindfulness Challenge.  

I’m sure you will be able to take away some mindfulness practices to implement  into your own daily study routines.

✨ 7 Day Mindfulness Challenge…✨

➡️ No email required – free to join.

➡️ Daily encouragement and support.

➡️ Mentorship programme.

➡️ Practice videos.

➡️ Exclusive group chat for participants.

➡️ Live Q&A & chat sessions.

➡️ Continued support on #MindfulMondays

Come join us…

I look forward to reading your responses to this challenge below and on social media. Share this with your friends so they can benefit from the challenge too.

When posting on Instagram, Twitter or Pinterest use: #7MindfulDaysand be sure to tag me @languagelearnersjournal so that I can follow and comment on your progress.

Further Reading…

The Science behind mindful language learning

10 Simple Tips for Mindful Language Learning

3 Simple Language Learning Activities for Mindfulness

What is a more mindful & holistic approach to learning?

Introducing The #15X100 Challenge Linkup

Leave a comment Standard

I am super excited to announce the launch of a brand new challenge from Language Learners Journal that will be going live on the 5th January. The #15x100Challenge will kick-start you to build better habits to reach your goals, by focusing on just 1 thing, for a minimum of 15 minutes per day over a 100 day period with support from an awesome online community of goal-getters.

The end-goal is up to you and could be anything from practicing 15 minutes of mindfulness a day, daily writing or painting, learning a new language, working on a phobia or even exercising more!

Bloggers… if you can’t wait until the 5th January to get involved why not blog about your goal for the challenge and share on our 15×100 challenge linkup, details below…

JOIN THE 15×100 CHALLENGE LINKUP!

1. I would love for you to participate and share the goal that you would like to focus on for the 100 day challenge. Links unrelated to the theme,  or any direct promotion or advertising will be deleted.

2. Come and join our FREE Community Self-Development Hub for support, accountability, mini-challenges and lots, lots more…

3. Link back to this original post in your blog.

4. Follow the host blogs: Language Learners Journal and the The #15×100 Challenge.

5. Share your blog on social media using the #15x100Challenge hashtag.

6. Please leave encouraging comments on the blogs of other participants in the linkup.  This linkup is to create a positive community where we can all set share our challenge goals for the new year.

7. Please post a link to your goal setting post in the comments section below.


Facebook Group | Twitter | Pinterest | Instagram

10 Ways to build better habits that will improve your life.

Comments 5 Standard

Register

There is a misconception that it takes 21 days to form a habit. In reality forming a habit depends on the individual and the changes that one wishes to make. The misconception stems from a plastic surgeon called Dr. Maxwell Maltz.

Back in the 1950s Dr Maltz observed a  pattern emerging from his patients. It seemed on average it took a minimum of 21 days for a patient to readjust and accept the life changing surgery that had altered their appearance. This observation left Dr. Maltz to question his own experiences.

“These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.” – Dr. Maxwell Maltz (1960), Psycho-Cybernetics.

However, here is how the misconception started as over the years self-help gurus have misquoted and shortened the minimum of 21 days to the belief that it takes ‘only‘ 21 days to form a habit! This is simply not true and habit formation depends on may different factors.

The author of The Power of Habit, Charles Duhigg wrote that habits are not born, but created. Every bad, good or insignificant habit starts with a psychological pattern that he referred to as a “habit loop.”

This “habit loop” is a three-fold process.

  1. The first step is the trigger that tells your brain to acceptance certain behavior.
  2. The second step is the behavior itself, or the routine it creates and finally the
  3. The final step is the reward, or “something that your brain likes that helps it remember the ‘habit loop’ in the future.”

ACCEPTANCE + ROUTINE + REWARD = HABIT 

 Recommended Reading:

Psycho-Cybernetics, A New Way to Get More Living Out of Life

The Power of Habit: Why We Do What We Do in Life and Business

Mindset: changing the way you think to fulfill your potential. 

65 Inspiring challenge ideas to improve your life…

Bookclub 1

How long does it really take to build a new habit?

A Research study conducted by Dr. Phillipa Lally (2009) concluded that on average it took 2 months (66 days) for a new behavior pattern to become automatic and the participants to start seeing noticeable results.

“To change a habit, make a conscious decision, then act out the new behavior.”  – Dr. Maxwell Maltz

20 odd days to accept the new behavior pattern as observed by Dr. Maltz, a further 20 days to build a routine and finally 20 days to ensure you are rewarding the brain for the new routine it is establishing.

Get the ball rolling for forming a new habit with community support from the #15x100Challenge.  The 100 day challenge focuses on one goal for a minimum of 15 minutes per day for 100 days. This walks you through the ‘habit loop‘ to ensure you are not just setting better habits to achieve your goals, but you are starting to see noticeable changes in your life.

Are you up for the challenge?

10 ways to build a new habit…

silhouette photography of people near body of water

Photo by Bithin Raj on Pexels.com

1. Stop with the Self-judging

Research shows it can take months to build a new habit NOT weeks. So don’t be hard on yourself if you are not seeing the desired benefits straight away. 21 days is merely the point of acceptance and recognition. Push past this phrase to see success.

2.  Let go of perfectionism

It is worth noting that making a mistake once or twice has no measurable impact on your long-term habits. This is why you should treat failure like a scientist, give yourself permission to make mistakes, and develop strategies for getting back on track quickly!

3. Get into a daily routine

Your brain loves routine and habits are more likely to take effect if you work on a good daily routine. You will need to stick at this routine for a minimum of 66 days before it starts to become automatic.  So choose a time that you can stick to on a daily basis.

4. Discipline over motivation

There are a lot of articles on improving motivation, but this can be another misconception. The most successful of people will tell you that it is discipline rather than motivation that initially drives them. They continue even when motivation is low. Discipline drives motivation so by pushing through the difficult patches it will help motivate you in the future.

5. Learn to love the process

Remember habits are a process rather than a goal with a deadline. You need to embrace and enjoy the process.

6. Breaking goals into Small chunks

New habit formation will work best when you set small manageable daily or weekly goals  rather than focusing on everything all at once! Focusing on the bigger picture can sometimes feel overwhelming especially in the beginning.

7. Stop paying attention to negativity

Don’t pay attention to the negativity of others when forming a new goal. What they are really revealing is how they feel about themselves. Equally it’s your own choice if you listen to your own negativity or choose to push pass this. The most successful of people accept this is a stage that we all go through when building new habits and have learnt through experience that it will pass.

8. Don’t focus on the number

21/66/ 100 they are all but numbers, love the process and reflect upon your progress at regular intervals. Not making the progress you want? Reflect on goals and pivot if you have to just don’t give up!

9. “If we always do what we have always done, we will always get what we have always got“. – Henry Ford

If we keep doing the same things we will always get the same results. If you want to form a new habit then you must embrace change.

10. Get Accountable for your actions

I read a blog post once that said keep goals to yourself, actually the opposite is true hold yourself publicly accountable for your goals. You never know who might be able to help you or inspire you to continue when you feel like giving up.

15x100Join the #15×100 Challenge, where you choose to focus one thing, i.e. learning a new language, mindfulness practice, exercise for a minimum of 15 minutes per day for 100 days with full support from an awesome community of goal-getters.

 

What new habit would you like to form? Let me know in the comments section below or on social media using the hashtag x15x100Challenge.

Connect with me Facebook or Twitter.


The 15x100 Challenge