30 Day Challenge

I listen to a lot of Bill Burr and Tim Ferriss podcasts. Maybe it’s because of that, in combination with a few other personal interests, that I’m also interested in people’s experiences in how they try to better themselves. Ferriss might be the ultimate personal guinea pig, while Burr constantly talks to listeners on his podcast about passing up poor life choices in favor for healthier options such as cutting out booze and committing to eating salads at least 4 days per week. He’s also pretty into fat-shaming which is pretty damn funny but I get that’s not everyone’s brand of humor.

Ferriss recently had a blog post about a 30 day challenge of no booze and no “personal time”. You can read more here.

I’ve decided to quit booze for a minimum of 30 days, and maybe longer. Rather than simply dwell on the fact that it is likely a good lifestyle choice and reap potential health benefits, I want to try to maximize this time. I want to view it as replacing one activity that has definitely taken way too much of my time in favor of many others. I figured I would ask myself “What can I accomplish in 30 days?”

This is certainly not a unique concept and there’s actually a huge deluge of crap you can find through a Google search.

I’ve read that 30 days is a good amount of time to cement new habits or break old ones, obviously with each ranging in difficulty from learning origami in 30 days to quitting smoking if you’ve been a smoker for 20+ years. It’s obviously a personal thing and everyone will find things varying in difficulty.

I also thought it might be cool to see what else is out there and if anyone in the ether of WSO has done anything similar or has any suggestions.

In the TED talk from the link below, I particularly like the idea of adding something to your life you’ve always wanted to try but circumstances precluded you from doing so, or, perhaps more honestly, you simply made excuses for yourself and gave up before you started.

http://www.ted.com/talks/view/lang/en//id/1183

I am going to start my first 30 day challenge by committing to going to bed by 10pm during the week and 11pm on the weekends. That should be pretty easy if I’m not out boozing with friends. I also want to commit to going to the gym before work each day. My first 30 day challenge will be selfishly focused on attempting to improve sleep patterns and fitness simultaneously. I’ll figure out my next 30 day challenges during the month. Frankly, the “write a 50,000 word novel in 30 days” sounds like a lot of fun to me since I used to write short stories for fun when I was a kid.

For anyone that cares, I’ll report back on each to let you know how I’m doing. For those that don’t care, maybe there’s a filtering option that you can remove these posts from your own feed or search results.

Here are a few more lists I found in a quick search:

http://www.pharmacy-technician-certification.com/?page_id=77

http://herst1240.files.wordpress.com/2009/12/30daysbetterman.pdf

 

I picked up running a few years ago, starting with 5-K training then working up to marathons. That has been a very effective way of cutting down on booze (basically eliminating it) and also moving towards a healthier diet and overall lifestyle.

For me, having a specific goal, like "running a marathon in X hours" provides more motivation than simply having a less precise goal like "going to the gym X times per week."

Ultimately, though, I think the key is making adjustments in your lifestyle. For example, going to the gym or running after work instead of going to happy hour. Focusing more on fitness is a great way to replace bad habits (booze, etc) with more productive ones.

 

I'm no human freak but I was able to run 10 milers and half marathons while still having a somewhat shitty lifestyle. Sure, I put in the training time but I was also putting in late nights at bars and even ran a half marathon the weekend after a bender in London for a few days. While I wasn't setting the world on fire with my times, the point is that I was able to do it and that was good enough for me at the time.

The truth is, I despise running so that likely won't work for me. Rowing though. That's one I can get on board with simply because it's one of the better cardio workouts in my opinion based on calories burned / time spent. Plus I watched enough House of Cards to target Frank's time (I think around 1 min 42 seconds or so for the 500 meter split) as a first goal.

 

Good stuff. The less alcohol you drink, the less you need to drink and the less you want to drink. I drink maybe one glass of alcohol a month at a dinner party, and I generally don't enjoy it.

If nothing else, don't drink (heavily) around female co-workers. What you really think often comes out, and when your female co-workers would do well to be a bit thinner, sweeter, and more feminine, your comments quickly cross the P.C line. I was lucky, I got away by the skin of my teeth.

 
fixedfaileddelivered:

If nothing else, don't drink (heavily) around female co-workers. What you really think often comes out, and when your female co-workers would do well to be a bit thinner, sweeter, and more feminine, your comments quickly cross the P.C line. I was lucky, I got away by the skin of my teeth.

Um, I tend not to criticize my coworkers weight, attitudes, or how feminine they are when I drink, but that's just me.

This thread took a turn to Weirdtown pretty quickly. Good stuff though.

This to all my hatin' folks seeing me getting guac right now..
 
Audax:

OP, definitely interested in your results- please keep us informed. Perhaps you can keep editing the same thread rather than posting new ones.

Appreciated, and I was wondering which version would be better, siding with editing this thread, so I'll stick with that one.

As for the post, I was hoping to also generate some responses around other people that have done similar things or any ideas I could try as well.

For tracking purposes, I'm almost through day 2 of no booze. I will be hitting the rowing machine and iron first thing tomorrow before work as well. I don't really plan on reporting weight gains or losses here but it might be worth tracking something like rowing times for 500 or 1000 meter split times. I suppose pics to prove those are helpful proof as well rather than just take me at my word. I'll try posting one at some point after tomorrow morning's baseline workout and go from there.

 
ST Monkey:

I can barely get by 2 days without a drink. It only gets worst as I spend more time in this industry.

You have to be deliberate about it.

I have a rule that I don't drink Mon-wed. This helps keep the risk of alcoholism lower.

I know it can be very difficult in S&T. I worked there for two years. My secret was that I'd hit the pool and swim a mile or two before going home, and I would also keep alcohol out of the apartment for those days. If you are entertaining clients, then it gets harder.

 

Do you write down or keep track of your daily routines anywhere? I think this is awesome so +1 to you.

I started keeping track of what I eat, workouts, and other miscellaneous things every day and I've found that to be really helpful not only in keeping myself accountable but actually understanding just how shitty my diet is even though I predominantly eat pretty healthy (snacking kills me). I also notice it is a lot easier to help maximize my workouts because I can see and feel the difference in workouts depending on what I ate that day, etc.

One thing I noticed when cutting alcohol out is that it is that everything was a lot more stable than before. I don't mean that as though I didn't expect it, but I certainly didn't realize just how big of a difference it made especially in bouncing back from cheat days or hard workouts.

 

I have a few things here to make sure I'm being as deliberate as possible with this. I have been using a fitness band for a while now which is cool for tracking sleep - steps are a bit questionable in my opinion but it's nice to know when I'm crushing any "goal" of steps for the day.

I bought a notebook to write literally everything down with actual pen and paper. I realize there are a million tech resources to potentially make this easier, but that's not the point to me. Things sink in with me better when I'm forced to actually write it. Plus, if I'm eating like I haven't seen food in 20 years, it just makes it a lot to write which also sucks and is time consuming - learning is to cut back. (look at me the little twinkle toes with his diet diary, haha)

I'm just writing down the date, amount my bracelet says I slept the night before, basics on what I did at the gym, and trying to literally write down everything I consume in detail with the exception of something benign like water (i.e. 16 oz water instead of actually measuring it out to be 14.2 oz or 17.8 oz.).

 

i've never been good at these, forcing myself away from something just creates huge cravings.

i just go for consistent moderation and looking back i see the bad habits i've dropped w/out even noticing (not to say there aren't new bad habits as well)

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GoodBread:

You guys know some alcohol is good for you right?

Sure, but no alcohol is significantly better than the amounts I (and probably many others) consume. When I hear things like 'a glass or two of wine with dinner can bring some health benefits', all I can think is 'ok, what about a 750 ML bottle of Bombay Sapphire? When does that start to turn from positive to negative?'
 
DickFuld:
GoodBread:

You guys know some alcohol is good for you right?

Sure, but no alcohol is significantly better than the amounts I (and probably many others) consume. When I hear things like 'a glass or two of wine with dinner can bring some health benefits', all I can think is 'ok, what about a 750 ML bottle of Bombay Sapphire? When does that start to turn from positive to negative?'

As long as you're not mixing the Sapphire with sugary tonic, you're golden. It's kinda like grilled salmon with a side of steamed broccoli.

 
Best Response
Dingdong08:
DickFuld:
GoodBread:

You guys know some alcohol is good for you right?

Sure, but no alcohol is significantly better than the amounts I (and probably many others) consume. When I hear things like 'a glass or two of wine with dinner can bring some health benefits', all I can think is 'ok, what about a 750 ML bottle of Bombay Sapphire? When does that start to turn from positive to negative?'

As long as you're not mixing the Sapphire with sugary tonic, you're golden. It's kinda like grilled salmon with a side of steamed broccoli.

Mix it? That's crazy talk. Only half the time do I even put it in a cup.
 

Awesome post, keen to see results. I have a range of goals (logically) with different time frames. Right now training for a half ironman, studying for both LSAT and GMAT, and improving golf game in addition to savings goals (working part time at the bank I'm starting ft at next year) and grades (in my last semester). I have a range of goals lined up for when these are done. Throughout school I've traditionally set goals with semester-long time frames, that will change next year when I'm working full time and the challenge will be to maintain/improve fitness etc (and whatever other goals I have) alongside working full time in ib

 

Without sounding like a douche, I don't do challenges I just make the changes I want to make. Whatever it is that I want to do, I just do it until I get the desired results. Best advice I can give is to DO a lot more and think a lot less. Once you get over the mental hurdle of "I really don't want to put in the work today", the sky is the limit. I have no doubt if you stick with it, this will only be the beginning. Good luck amigo.

For example on losing the weight. The day I looked at the scale and was shocked I went out and started doing sit ups, next day signed up at a gym. Hated it so the next day I took up swimming instead of the rest. Cut back my diet quite a bit until I figured out what worked, about two months in I decided to add in a food journal. Learning a language, I hit the books, wrote down words I used throughout the day that I didn't know to look up later, spoke with native speakers, practiced my pronunciation in the shower.

 

Key habits to make an immediate difference to your life (srs):

  • Gym once a day (whether it be weights/bike etc) building the habit is important.
  • Cut sugar/processed foods and do Intermittent fasting (harder for US brahs - your food sneaks shit in it's actually funny - but trust me after a week you'll realise that eating sugar/processed food actually makes you feel shitty due to hormone hit after.
  • Meditate daily (5-10 mins) (helps you improve focus)
  • Reflect on what you have in your life, and where you want to go, and perform one random act of kindness for a stranger. (Keeps you humble and gives you perspective)
  • Improve the amount of water you drink (in fact it should be ALL you drink).

As a guy that's being trying to do all of this daily, I can honestly say that my general performance in life has improved measurably, I'm no longer tired in the afternoons, I don't feel mega stressed in a crippling way, more a 'take on life's challenges way', and interactions with women have been incredibly positive. All I'd add for those who are spiritual/religious is to focus on that connection as well - a lot of people neglect that aspect - whether a hardcore believer or not there's stacks of research on the benefits of 'some' interaction with that side of yourself.

 

Not to derail this thread but I'm not a big Tim Ferriss fan for a variety of reasons...I respect the business that he's built for himself but some of the advice he gives I think can give people a very distorted view on how success really is made. A 4 hour work week? I'd rather be working hard doing something that I love than going tap dancing in Argentina or whatever he was talking about. I see a lot of his fanboys talking about how they plan on becoming an internet marketer and live a "laptop lifestyle", which sounds cool, but they don't realize the massive amount of work it takes to get to that point and they think it's something easy.

ANYWAYS: about two years ago I started to realize that I was using alcohol as a crutch socially. I'd think when I was out things like, "I'll talk to these girls...but first I'll have a few beers", and I wanted to get beyond that, so I stopped drinking entirely for about two months. I'd still go out but I wouldn't drink. Later, I realized that is kind of an opposite extreme and I can find a balance, but when I drink now, it's because I want to enjoy a nice scotch rather than pound a bunch of beers.

If you've never gone out for an extended period without drinking, I highly recommend it at least to get that reference experience, along with going out on your own but still trying to meet people and talk to girls. Yeah of course you're going to feel like the man when you're rolling 10 deep with your bros, but when you go out on your own, it really pushes you to feel like that all the time.

 

I hear ya but I also think that many people take the "4 hour work week" premise too literal. I took it as maximizing productivity in your life to allow for you to enjoy the things you do on a daily basis, not just cutting back work hours. Maybe not your exact interpretation, but that was the first thing I thought of after reading. Definitely solid point that it's not overnight you can cut cords and ties with a traditional office job. He has been known to work assistants to the bone just to permit a lifestyle he wants to lead. Either way, like almost any advice, you pick and choose what works for you and go from there.

Good call on the drinking while out thing too. I think anyone that has been a designated driver has experienced how ridiculous it can be.

 

Had never heard of this guy. He seems to shill a lot of stuff on his site, but I'll check it out. First thing I thought of after checking out his website is the guy that had a show about training pro athletes in the offseason called American Muscle: http://www.discovery.com/tv-shows/american-muscle/episodes.htm

Owner sounds like he smokes 5 packs a day but there's a reason top athletes go to him to train.

 

Quick update:

Week 1 is in the books. I made it to the gym every day before work except Friday. Writing down everything you eat each day definitely has the desired effect of consciously making better choices. Looking back over the last week it might appear to be just scribble on a page but, to me, it shows a path to some good old fashioned healthy living.

While I don't plan to cut out booze and bad eating habits forever (enter Dennis Leary quote on life's little enjoyments), I do like the idea of taking as many vices out for a period of time on some kind of cycle.

Nothing else earth-shattering to report but figured I would provide an update since at least one person mentioned interest in hearing how things go. Not terribly difficult so far. One thing I would like to improve on is sleep patterns. I'm showing between 6.25 - 6.5 hrs on average each night with a short time of 5 hrs 15 mins and a long of 7 hrs 44 mins. It can be tough when I'm up later working on various deadline-driven assignments, but I'm going to try to hit the sheets between 930-10pm each night this week to see where that gets me.

May roll in the no fap challenge on top of this as days/weeks progress.

 

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"The power of accurate observation is commonly called cynicism by those who have not got it." - George Bernard Shaw
 

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