#Recap January 31

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For the month of January my publicly stated 30 Day Challenge was to start a GRATITUDE Journal.

Gratitude

I am happy to provide a RECAP.

I completed the journal every single day with three daily entries. So what did I learn or experience?

First it is now a habit that I plan on continuing. It has become another part of my morning devotional and reading. James Clear in his book Atomic Habits talks about “Habit Stacking”. This 30 Day Challenge has made that evident it is effective way to improve and change.

The simple act of recording each morning three examples of gratitude was changing me. I did not feel like it took more than two minutes to do this each morning.

This routine resulted in me actively looking for moments, people, or experiences that provided me joy. I believe I was re-wiring my brain to become more attuned with the blessings in my life.

We all look at the world with a filter or lens. Many people don’t realize that the filter can be changed. My filter morphed into a super sensitive screening device to locate moments that made me feel better about the world. I realized I am not changing the world but I am changing my view of it.

The Gratitude Journal was my publicly announced challenge but I took on others 30 Day Challenges in January that I like to provide a brief RECAP on also. These other challenges were more in the private mode but I want to share how they went nevertheless.

30 Day Challenge

I set out on a 30 Day Challenge to eat two-three pieces of fruit daily. I had some success but far from total compliance. My RECAP here is it was a start that needs more work. I just didn’t have enough cues to make that challenge stick.

I also began a 30 Day Walking Challenge in January -at least three miles a day. Had a side goal to walk 6 miles or more one day a week. So what was the RECAP on this challenge. I did miss three days in January with no walking because of travel and weather.

I did accomplish the weekly walking goal relative to the 6 mile hikes. I lost 6 pounds and do feel better as it relates to energy. I plan to continue to build on this habit and possibly add running to it beginning tomorrow. I am going to stack the walking with some running.

My final January challenge was to join two friends, Ken Ransom and Maureen Metzger in taking on Dry January. No alcohol for 30 Days. This was a challenge that was announced to most of our friends and family on New Year’s Eve.

Dry January Accountability Partners Ken Ransom Maureen Metzger Dan Kenney

I am so happy I did this and my Dry January RECAP is full of good stuff.

First, I reset my relationship with alcohol (beer for me). I realized that I grabbed a beer almost by default when certain triggers or cues were present. One example was cooking on the grill. I cook on the grill 2-3 nights a week. My habit was to take a beer with me when I went to light the Weber.

A second benefit was loss of weight. I am not sure if Dry January, the walking, or a combination of both but as I stated above I lost 6 pounds.

The third benefit which was shocking was the quality and duration of my sleep. Prior to Jan 1 just about every 4 hours I had to get up to use the bathroom. The later part of January during Dry January I was noticing that I remained asleep uninterrupted for 6 or 7 hours. That was a fantastic benefit.

Finally anyone who knows me well realizes I love to sample craft beers.

I was able to change a behavior of drinking beer everyday this past month by utilizing a number of techniques. One I utilized accountability partners that I did not want to let down. Thank you Ken and Maureen.

The second reason was I wanted to validate my philosophy on self-discipline. I believe that discipline is the result of small daily habits. I wanted to create a new habit for myself. I wanted to see if I could change the daily habit of drinking beer. I do not plan on giving up beer completely, but realize it does not have to be every day. I also realize that I have a capacity to become more self-disciplined. To be honest we all do.

RECAPPING all of my January 30 Day Challenges is that small daily habits do change us. I was not perfect but I love that I am growing and learning.

Tomorrow I will reveal what 30 Day Challenge I am taking on for February.

Coach4aday

My purpose in life is to coach. I am a former collegiate basketball coach, director of athletics, and chief of staff. I worked at four NCAA Division I & II universities during my career. At each campus I learned timeless lessons on teamwork and leadership. Today my passion is coaching others on what it takes to lead, serve, and succeed.

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