30 Days is enough to see a better change in the major aspect of life.
If you want to change your life then give yourself 30 day for transformation.
This transformation is not about losing 30 pounds, or other such bigger promise. It’s about starting the chain that will bring a considerable effect in 30 days and will keep you transforming for the upcoming month even years (the best gift you can give yourself).
For transformation, people assume that making better changes is the toughest task and it’s for people with patience. But the truth is different; you don’t need high patience to follow it, as it will challenge you but not going to make your life terrible.
Transformation is about bringing all aspects of life in async so you can use your maximum potential towards everything. Everything is possible, and you can transform, you just need to believe and do it at any cost for better life.
Be motivated daily to boost every bit of your mental power and physical energy to reach the maximum potential in every task you do.
You will make a better transformation when you work the best in anything you do. It’s impossible to be the best when you do the thing as usual. Bring changes in your plan.
About the 30 Day Transformation:
The 30-day Transformation is about making the biggest changes you haven’t done in the past few weeks or months, but it can be done in a 30-day challenge.
Before making mind for this challenge, it’s okay to have doubt but believe changes are made by anyone and within a limited time. It’s just about deciding and following without the worry of failure.
Winning is not about achieving success in every step, it’s about learning from the failure and failed tasks. You will learn all the ins-and-outs of landing from failure to success in every field of your life.
The program is for all aspects listed below, so learn where you will make a change and be prepared to for it.
1. Health Transformation
One of the most important parts is your health that needs a serious change if it’s not on the right path. Health problems are common in today’s busy and unbalanced lifestyle. We are addicted to food that is ruining health.
Food is the source of nutrients that provide energy and protection from health problems. But in today’s modern lifestyle, food is the source of happiness and to enjoy the taste. It’s no doubt that food is a great thing you should enjoy but that even means that your body cells and organs also enjoy it.
Health problem is arising due to eating for a quick boost of happiness and while health is underrated.
2. Fitness Transformation (Weight Loss)
So it’s the next thing you need to consider in today’s busy lifestyle. Weight gain and lack of fitness are common.
Busy lifestyle, easy availability of processed foods (captures our brain to crave more), less dependency on unprocessed foods, an imbalance in foods types (creating nutrients imbalance), etc., are few reasons for the increased health problem and unhealthy weight gain.
If you want to bring incredible chance in your life, don’t miss it or even postpone it. You need to stay fit and eat nutrient-rich food to nourish body and brain. Without ample of nutrients, brain efficiency slows and even degrades.
Without right fitness level its tough to continue your work with full potential and energy. During these 30 days of transformation, your health will also improve, while if you wanted to lose few pounds, it will even help to do.
3. Mental Transformation
Hectic work schedule, lots of projects & assignments, other such stuff are creating stress. Stress is lowering down brain efficiency to work at its optimum level.
If you are mentally fit, then you won’t face a tough time to complete any task. But when you undress control of stress, a simple task will feel complicated as you cannot focus on it.
Continuous chatter and thoughts will burst creating it impossible to focus even on a simple task. Without focus personal and professional life face setbacks.
Stress is part of life, but it shouldn’t cause any negative impacts. It is a sign you are working on particular stuff, but uncontrolled stress hampers the process. It is also due to workload which is degrading the quality of work. Don’t worry, stress is not a big problem if you learn to get rid of it with ease.
4. Professional / Personal life Transformation
With the improvement in health and fitness major of the transformation will align together. You need a motivation to look the positive side of life to stay motivated. Motivation is the key to personal and professional progress, as it keeps fuelling with a source of energy to keep going.
For professional life, you can do anything if you stay disciplined and consistent with your goal. When you train yourself to achieve small success at the beginning, you are sowing a seed in yourself. You make another small win, the seed keeps growing.
Making small success will change your attitude towards any problem and difficulties. You stay positive as you have trained yourself to win. You don’t fail until you quit, this attitude will make you consistent, and there is a win after a hard and non-dying effort.
Things That Can Bring Better Change:
A. About Nutrition
The first thing that needs to be changed is the nutrition as it plays a significant role health, fitness, and even mental health.
You should choose the food, rather than giving your choosing power to food.
Craving & addiction are the top reason that creates an imbalance in eating habit and health. The better you become in choosing the foods, the better you develop.
Let’s discuss what you can improve and substantial reason for adopting it.
i) Cut the Processed Foods:
Easy to prepare processed are the first reason people choose processed foods and the second reason is its craving.
Processed foods are easily available, and it’s easy to prepare at home, or you can get in a food store. Due to easy availability, people are moving to processed food a reason for the epidemic of obesity and other health problems.
While craving for such foods is sensible as they are loaded with sugar, salt, added flavor, fat, etc., making this food a treat for the taste buds.
Your taste buds enjoy the fast food along with your brain also enjoy the quick rise of hormone creating a sense of happiness. But these effects last for few minutes; thus you tend to try more and don’t even notice that you have eaten surplus calorie in few servings.
Cutting processed foods doesn’t mean ban any types of food. You can eat small portion on the weekend to taste and enjoy. But you shouldn’t exceed your intake as it will push you a step backward.
Even there are few low calorie and healthy packed food, but you need to very choosy and also eat in limited quantity.
ii) Adopt Unprocessed:
The whole grain, cereals, fruits and other such food are available naturally in unprocessed form. Processing of food is done by removing nutrients from food (fiber) to increase shelf-life of food. But fiber is essential nutrients, which major people’s diet lack.
For losing weight, weight management, protection from health problems, unprocessed foods are the best food to rely on. Eat these foods and cut the processed food intake and you will notice the energy level in daily activity within a week.
iii) Eat Varieties & Get Enough Nutrients:
Eating unprocessed food is the key to health, but for maximum benefits, it is important to eat varieties of food rather depending only on few. The primary goal of eating unprocessed and varieties of foods is to meet the required nutrients.
When your meal contains every type of food like fruit, veggies, whole grains, cereals, fish, meat, egg, dairy products, etc., they provide varieties of nutrients. With varieties of nutrients, a meal becomes healthy and well-balanced.
Many of time food is not the problem, its the lack of nutrients that cause a negative impact.
You need nutrients that keep you full for long, i.e.,.. protein and fiber.
Also, nutrients that provide slow but continue energy, i.e.,.. complex carb with a combination of fiber.
Food that provides taste, maintains satiety, i.e.,.. fat
Even nutrients that control all the reaction, i.e.,.. vitamin and minerals.
These nutrients have many more benefits, but only well-balanced intake will help to get the maximum.
B. About Fitness
For challenges in your life and to improve, you should also take care of your fitness and health. Want to lose weight, boost energy, or improve health; fitness will play a great role.
You need not indulge in a hard and rigorous training to get the benefits. Being active throughout the day and few minutes exercise will do the stuff. Instead of making a bigger change you can start small and keep the progress as you feel the improvements.
Apart from staying active the whole day, add 30-40 minutes physical activity. Physical activity like going to the gym, walk, jogging, swimming, etc. Also, add physical activities that you can enjoy.
C. About Winning
Everyone needs the motivation to keep the hard work while they are going through tough time. Winning is a slow process which will make you face-to-face with failure many time.
After facing failure it’s natural to lose hope in the effort. But overcoming from the failure and moving forward leads to a path of winning. For overcoming failure and staying motivated, there are few key things you should know to become a winner in anything you wish.
1. Start Small and Make Progress
The first thing you need to understand; how to achieve any goal, it’s one of the biggest things that stop from taking any action as they find it toughest thing to do.
When you plan a goal, then you will plan many big things to do. But for achieving a significant goal, you need to first list out things to achieve a smaller task. When you figure out the small task, it’s time to break those task in mini-task. Now you are all set to complete that mini-task to complete every small task. When you complete all the small task, you achieve the final goal without stressing enough.
Everything, big goal or success starts small. Progress in every small task leads to the final task which may look tough at the beginning.
The thing applies any part of your goal, whether it’s health, fitness, personal or financial. You need to give time to think about it, and you are all set to take action.
2. Take Action
When you have figured out the mini-task, you need to get back to work instead of thinking about it again. The best way to keep progressing is to keep taking action even the smallest effort you have to take.
People always keep postponing the plan for the next day or called a perfect day. They keep on pushing their work schedule just they assume they aren’t ready for it. There is no best thing like taking action. You might have the master plan to achieve the greatest, but it’s all waste without action. When you take action, you soon realize there is nothing like you were thinking. A complex thing may look tough at the beginning, but as you keep soaking into the work, everything seems easy.
You need not worry about the future things as nothing happens as we think. You may face a tough time but without action, you won’t be able to find your true potential.
Whenever you find it tough to start, take action even it may be small. As you see progress, your inner strength will push you to try the next steps.
3. Set The Mood & Mindset To Achievement
When you take action, your first task is to set right mood and mindset. It’s tough to complete the smallest things without the achievement mentality. Even the easiest task will look tough when you aren’t mentally prepared to tackle it. You will make tons of useless excuses just to skip the task.
By setting your mindset to achievement, you give yourself a positive energy that fuels your motivation. When you are positive toward yourself and your goal, your brain will figure it out and find positive reasons to push forward. It will make you resistant to excuse which is the leading threat to success. Have positive belief, and you will figure out the problem in the way.
4. Win Daily Not Weekly or Monthly
If you want to be a winner, you need to feel and act like a winner. One of the most inspiring and motivating things you can do that will fuel your future success, is the small win you get today. When you make small win daily, your perspective toward work, success, failure and motivation changes.
Your motivation level rises high by making a small win daily. You don’t consider yourself as a failure. You win daily, so you don’t fear failure, you embrace it and learn to take possible action to win it.
Set small goals for every day and complete it, you will sense the feeling of success. Be accountable what you want to do for the day and how much time required to complete, and keep on taking action until you finish. Don’t worry if you cannot complete instead of giving effort; you still have the next day to make progress.
Winning over monthly task is a great thing, but you have to wait for a month, to taste the joy of winning. When you accomplish a small task, you feel that your hard work is giving you result, so you stay motivated.
5. Embrace Failure
You should embrace your failure, as it doesn’t mean you failed. Failure is a sign you have tried something that didn’t work for some or other reason. With multiple failures, you will keep moving toward the path of success.
Winner never quits, and a quitter never wins.
Follow this mindset, and you will find a difference in your attitude and mindset that will help to embrace failure and keep trying harder than last time.
D. About Rituals
And the last in the list is about rituals that can be adopted to bring better transformation every day. When you start the day with a right mood, you can enjoy the day and give your best. As you give the best every day for few months to a year, you will find exponential growth in things you are doing.
You view everything in a new way, stay more joyful, stress vanishes away, productivity doubles, and there are many such benefits follow that you can feel better than just saying.
1. Have Morning Ritual
One of the best books on morning rituals you can read is “The Miracle Morning” that guide you to follow few of the best things that have potential to bring incredible changes in your life. Transformation doesn’t happen in a day, but every day you move near to your goal when you dedicate your time and effort.
You can read the book to get in-depth knowledge about applying those rituals. But you can even learn the basic stuff to get you started in no time.
When you wake up, don’t be in a rush to get from the bed. Instead of rushing carelessly for the hectic day – stressed and overwhelmed, sit for 1 – 5 minute doing meditation.
Meditation has tons of benefits which is the reason major of people has adopted in their routine. It’s said meditation is tough, but it’s not tough as said or experienced. People find tough to calm the mind from wandering, so they quit it.
When you get started with meditation, start with 1-2 minutes for few day, increasing it as you able to do longer. You need not calm your mind just notice your incoming and outgoing breath, that’s all.
After meditation, you should start with reading few of affirmation you have saved in your diary. If you don’t have then you can google it and find the best affirmation for you. Save few affirmations and read it loud so you internal motivation improves. These affirmations will re-energize and have a positive belief in you throughout the day.
Some of the affirmations are:
- My thoughts are calm and clear and my body is relaxed
- I am enjoying the experience of this challenge
- I can accept this challenge as it is
- I enjoy having a clear mind that can focus on solutions
- I accept this situation as it is
- Challenges open the door to opportunities
- I am a powerful creator of my life experience
- I am feeling peaceful, tranquil, loving and calm
- I can choose positive and empowering thoughts
- My mind and body are relaxed and at ease
- I can handle whatever comes my way
- I can get through anything
You can find more such affirmation where you want to direct your focus and motivation.
Now it’s time for visualization about what you want, what’s your goal, how will you feel when you reach it, a happy moment with family and friends. Finally, visualize the thing you will do to make your day worthy.
d. Write Things You Are Grateful For
Write down the things that you are grateful for, what you are proud of. In doing so, you create an empowered, inspired, and confident state of mind…
e. One Minute Reading
One of the best things you can do to make greater transformation is by reading a self-help book. These books will have a greater impact on your personality, mindset, success, by acknowledging you a guide to inspire you to take actions.
Have a daily habit of reading 3-10 pages daily, and you will learn new idea to implement and improve your result at work or in your relationships.
f. Keep Moving Your Body
The final things on the list are to move your body for few minutes, not doing heavy workout but just to kickstart your blood flow and heart rate. Few minute light exercise like push-ups squats to increase your energy level and ability to be alert and focused.
How much time should you dedicate?
You can dedicate 10-30 minutes a day if you have time, but time limit shouldn’t an excuse to skip it as you can complete the whole ritual in just 6 minutes (each for 1 minutes).
2. Eating Ritual
To get started you need a right mindset that will boost your motivation to conquer the day, but the thing doesn’t end here. You need the motivation to achieve the best from each day, but still, it’s incomplete without right energy level and flows. For seamless energy flow throughout the day, you need to start with healthy food and keep on feeding your body so that energy supply doesn’t cut in between.
Breakfast: Start your day with healthy breakfast so it fuels your body and brain to work efficiently.
Snack: You can snacks on healthy nuts, fruits, veggies, berries, etc., in between the lunch and dinner, to prevent energy crash.
Lunch And Dinner: You need to follow a healthy diet to provide the body with a right dose of nutrients to boost energy and recovery.
Your motivation will rise when you keep feeding healthy food throughout the day. With a good supply of energy, brain work at its peak allowing to work the most of your potential.
Eat healthy, and you will notice the difference in motivation from the first day. Follow it for a month, and you will make an incredible change.
3. Ending the Day Ritual
As you begin and end the day with a high energy, be grateful for the best day of your life. As you now prepare to go to sleep, you can do few of thing that can make you’re next day even more productive.
a. Note, What You Have Achieved
Write down the thing you have done, things that were hard but you achieved, your progress and other such stuff that made your day. It will be your achievement diary that will remind you to make daily process, making your month and year successful.
b. Note, What You Want To Achieve the Next Day
Make a short to-do list for the next day so you can get started with the important stuff. Prioritize your most important and least important stuff. Start with most important stuff as your focus and energy level is peak at the beginning of the day. As you complete your important task, you can get started with the least important task and complete all if time permits.
You can move it for next day if any task is incomplete and you don’t have to regret as your important task are complete. You can complete task next day, but don’t waste time in delaying the work just to do it the next day.
c. Relax for Few Minutes Before Retiring
Few minute meditation in the morning will get you started with high energy level. You can adopt few minute meditation before going to sleep as it cuts down the stress and brings calmness to experience better and deep sleep.
d. Have a Good Sleep
The final thing you need to do is to give your body a healthy and deep sleep for minimum 7-8 hours. Sleep is the time body recover so the next day you can extract the most. A good sleep will give a great flow of energy the next day. You wake up fresh with no sign of stress as you get enough time to rest and recover.
The key takeaway is to set a goal you want, start your day with better mindset and motivation while keep making progress. Daily small achievement is remarkable when you keep the chain without breaking it. Daily little progress is the fastest and best way to win over any toughest challenge. Any challenge won’t look tough if you break down into a small goal.
If completing 10K is the toughest task. Break goal into a small task for 4 months. Make small changes by completing 1k non-stop by the end of the week, continuing to add it weekly. During Monday – Friday, run just for 100 meters * 10, and increasing week by week. The confidence level will sore high as it achieves and body develops the strength to complete 10k run in 4 months. Although its a rough guide but training schedule is made on this principle.
Like this, you may have many such challenges in your life, don’t get demotivated with the big thing, learn to break thing and keep learning to improve your productivity and efficiency every day, every week that will allow achieving, even the toughest task.