Week 1
Monday – Eat a new food you’ve never tried before
Tuesday – Introduce yourself to someone new
Wednesday – Take a different route to work
Thursday – Listen to a music genre outside your usual taste
Friday – Sign up for a recreational class out of your norm
Saturday – Go to a social event where you won’t know anyone
Sunday – Spend 30 mins alone in nature/quiet reflection
Week 2
Monday – Wake up 30 minutes earlier than usual
Tuesday – Learn 10 new words in a foreign language
Wednesday – Write with your non-dominant hand for 30 minutes
Thursday – Ask a stranger for an interesting life story
Friday – Do a physical activity you find challenging or intimidating
Saturday – Go out by yourself to a movie/dinner/event
Sunday – Talk to someone with an opposing viewpoint, listen openly
Week 3
Monday – Declutter one area of your home
Tuesday – Unplug from digital devices for a set time
Wednesday – Take a different commute route to work
Thursday – Research an activity/topic you don’t know much about
Friday – Do one thing that makes you feel embarrassed or vulnerable
Saturday – Spend an hour alone pondering your life dreams and direction
Sunday – Write a letter/email/text to someone you appreciate
Week 4
Monday – Have a meaningful conversation with someone of a different generation
Tuesday – Spend an hour learning a new digital skill outside your expertise
Wednesday – Volunteer for a cause not familiar to you
Thursday – Roleplay a scenario that makes you nervous
Friday – Learn basics of a language outside your comfort zone
Saturday – Go to a cultural event reflecting values different than yours
Sunday – Email someone influential asking to informally mentor you
Additional weeks could include challenges like:
- Giving improved feedback even if uncomfortable
- Admitting not knowing something others expect you to know
- Doing an activity unskilled that others may judge
- Revealing a personal vulnerability or imperfection
- Taking an unpopular viewpoint to challenge assumptions
- Acting opposite to a fear or inhibition
- Having an awkward or difficult conversation
- Taking an ethical stand that brings disapproval
- Failing and asking for help instead of struggling silently
The key is progressively building self-efficacy and tolerance for uncertainty.
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