Archive for the Minimalism Category

You’ve Quit Your Job, Now What? How To Build A Better Life

You’ve Quit Your Job, Now What? How To Build A Better Life

how to build a better lifeRight now, there are a lot of people quitting their job as part of what has been dubbed “The Great Resignation” following all that happened last year. People had time to reflect on their lives while staying at home, remote work has become a reality for many, and many have just said, “enough is enough.”

If you haven’t quit yet but are planning to, we’re going to first cover how to exit properly. And if you have quit, we’re also going to cover how to go about building a better life.

ryan tiny house and the tools he used to build itHi, I’m Ryan

I’m often asked how I went about building my own path in life. Having simplified things from the ground up; I now live in a tiny house, earn a living doing what I love, and focusing on what matters.  In the process I’ve learned a few things and I wanted to share some advice with you!
ryan

How To Quit Your Job / How To Resign

how to quit your job

If you’ve decided to quit your job but haven’t formally resigned, here is how. First off, while it’s tempting to leave with a dramatic exit, let’s do our future selves a solid and not burn any bridges. You may still want to use this employer as a reference, so let’s exit on the best terms possible.

Preparing To Quit Your Job

Preparing To Quit Your Job

First, I’d sit down and get serious about a budget, making sure you have a solid runway, reducing expenses where you can, and having a good handle on where you are financially. This will vary person to person and also depend on if you’re going to go looking for a new position right away or wait a while.

Next, where your employment contracts allow, document all the work you’ve done to build a portfolio for future interviews. I’d also slowly and quietly start taking home most of my stuff, removing my personal property so that when I do give notice, I could walk out right then if I needed to. Some employers have a policy that they end things right there and then and don’t even let you clear out your desk yourself. So why chance it? just have it all cleared out so you can shake hands and move on.

Lastly, I’d think about those who you’d like to stay in touch with and get their personal contact info if you can — subtlety — and don’t already. I’d also connect on LinkedIn.

Formally Resign From Your Job

Formally Resign From Your Job

Write a brief and to-the-point resignation letter. Don’t go into details and be sure to give proper notice based on what the company normally expects for a notice period. During this time, it may be a bit awkward, but if you’re able to stay professional, you maximize your chances of receiving a good reference, should you need it. Again, this is for our benefit, not theirs.

Where possible, give this letter printed and in person to your manager. They will most likely ask why you’re leaving, but I’d just leave it vague and brief. If you have another job lined up, share that you’ll be starting a new position. If you don’t have anything quite yet, I’d say something like, “I’ve decided that it’s time for me to move on.” You don’t owe them an explanation.

Finally, if your company has a formal exit interview, I’d just politely decline. There really isn’t any upside to consenting for you. I’d also decline any counter offers they make, because if they actually valued you, they would have paid you that amount in the first place.

Take A Break For Two Weeks – Weeks 1 & 2

Take A Break For Two Weeks

I think this is an important step because we want to create space where we sort through all our thoughts and feelings about our lives and what’s gone on so far up to this point. Life moves fast and we need to slow down enough to sit and reflect on things we haven’t given space to.

I consistently find that people are so busy, they don’t have enough time alone with their thoughts. The endless distractions of work, life, phones, and more mean we put off working on ourselves. Take this time to be alone with your thoughts, catch up on rest, veg out a bit, and do some self-care.

Remember This Isn’t Really A Vacation

Remember This Is Not Really A Vacation

I think it’s also important to put a time frame on this because it’s not just kicking back without a plan. I say take two weeks because most often it takes a few days to just wind down. Then a few more days to actually relax.

I also think two weeks is an ideal amount of time because most people barely take any paid time off so they’ve never had the chance to detach for a while. I think a week would just feel like a vacation, while two weeks makes the relaxation restorative.
This time is about getting you in the space mentally to do the work that needs to happen.

Take Time To Work On Yourself

take time to work on yourself

This step requires you to be totally alone with yourself and most importantly that means no phone, TV, computer, social media, or anything else. Normally, we don’t get time to unplug like this because we’re always going nonstop. Now that we’ve taken some time away from work, you have this time and that’s so important.

Additionally, you don’t have the dread of going back to work that is filled with everything that piled up while you were gone.
People are often very uncomfortable with being alone with just their thoughts. You’ll need to fight through this resistance and get comfortable with it.

How To Spend Time With Your Thoughts

how to spend time with your thoughts

For me, I take long walks in nature, and generally the more that’s going on in my life, the longer I need. Your process will be different, but it needs to be distraction-free.

I will sometimes bring a blank notepad and pen so that if there is something I want to Google or remember to check on later, I can write it down and my brain can let it go.

For me, nature is an important part of the process, but I also know some people don’t love the outdoors. You do you — the important part is to be alone with your thoughts.

My walks typically follow this mental pattern:

  1. Think through all the things that are going on in my life.
  2. Resolve most things down to the one or two things that I need to address.
  3. Think through and deal with the emotions of those things bothering me the most.
  4. Go round and round with them in my thoughts until they’re actually resolved.
  5. Realize I’m lying to myself and wrestle with my thoughts some more.
  6. My brain goes blank and I realize I’m being present in that moment.

It is only then that I realize I’m able to totally set aside the things that have been bothering me and be in the moment, which is where the real growth is going to happen. Sometimes steps one through six take only 30 minutes, sometimes it takes hours. For me, that sometimes means a very long hike, because only when you get to that final stage can the work begin.

For these hikes, I usually choose a pretty easy route so I can cover more distance without worrying too much about fatigue, and I bring lots of snacks and water. You can also find a good place to sit and chill out — you don’t need to be moving to be thinking. I’ve gone to a park and sat at a picnic table before. Other times I do this at a coffee shop, but I also allow myself to leave if I find I’m getting distracted.

What are you trying to figure out during this time?

It’s going to be different for everyone, below is a worksheet you can use to help.

defining the dream workbook

Catch Up On Things You Never Had Time To Do – Week 3

catch up on things

Catching up is a good way to help you build up some positive momentum without jumping back into the same life you used to live — we don’t want to fall back into old patterns. It also helps you further clear mental space because we all have a running list of unfinished to dos in the back of our minds. Whether we’re aware of it or not, it’s hanging out there, subtlety pulling for our attention and adding to our sense of stress.

In the next few steps, we’re going to start to design our ideal life and we don’t want these unfinished to dos detracting from that deep work that needs to be done.

Start by making a list of all the things you’ve put off. This could be things like getting an oil change, fixing something around the house, changing a light bulb, going through your fridge and pantry, etc.

declutter challenge

Get it on your list and then work your way through that list it like it’s your job. Because right now, it kind of is your job; You’re taking this time for you, so take it seriously. The first two weeks were about relaxing, so now that you’re rested up, don’t laze about.

I’d also recommend taking the time to clean your house from top to bottom, declutter heavily, and organize things thoroughly. It’s rare that you’ll have free time to do this, so take advantage of it. This can take time, but it also further allows you to be totally focused on what comes next and not on the junk drawer, messy counter top, or overflowing closet that is a constant hassle.

If you need to take more time than a week to do this, then do so, but do it intentionally and work on it all day, every day until it’s done. Go all in here.

Refocus On Productive Activities That Spur Positive Feedback Loops – Week 4

refocus on productive activities

We all have things we’ve let slide over the years when life seemed to get in the way. Let’s take this time to refocus on some positive things we can do.

Taking a break like you’re doing now lets you get over the initial hump of setting a new habit in a positive feedback loop, allowing you to keep them going long term. Start these new positive habits around week four and continue with them as a new norm for you.

dopamine detox

Start Cooking Most Meals At Home

start cooking most meals at home

Start cooking at home for most of your meals. Try avoiding processed foods and cook from whole foods as best you can. If you can’t cook at all, make a sandwich, even if you do it badly. People get wrapped up in not being able to do this perfectly, but don’t let yourself. Don’t let perfection get in the way of good.

Consider subscribing to a meal-in-a-box service like Green Chef or Blue Apron for a few weeks. Watch YouTube cooking channels to learn how to cook some simple things. Don’t get fancy and don’t get overwhelmed — cooking is just a great way to save money, slow down, and share a meal with loved ones.

minimalist diet

If you cook your own foods from simple ingredients, it will pretty much guarantee you’re going to eat better. You’re putting higher quality inputs into your body and therefore getting a higher quality of output. This stacks the deck in your favor and, since you’re living the YOLO life, you’ve got the time.

Again, this doesn’t have to be complex, there are some really excellent recipes that are dead simple for a person who has never cooked a day in their life. Something I really like is sheet pan meals, where you throw all the ingredients on one sheet pan and toss it in the oven. Below are a few to get you started.

I’d also consider cutting out alcohol entirely for at least 30 days. Seriously.

Connect With Friends And Family

connect with family and friends

During these first few weeks or, at the latest, week four, take the time to reconnect with loved ones. Ideally one on one and in person where ever possible. Do your best to leave behind the phones, as they’re just going to get in the way. Choose people who activate you, who care for you, and who leave you feeling energized. If that list seems small or non-existent, take this time to think about how you can remedy that situation.

social media break

Evaluate And Set Boundaries

evaluate and set boundaries

It’s easy get lost in our lives: We throw ourselves into our work, we commit to our partner in a relationship — we are so busy taking care of others that we don’t make room for ourselves, which means we are trying to pour from an empty vase.

If we don’t take care of ourselves first, we can’t show up for the important people in our lives when they need us. Putting aside the guilt, you should extend the same kindness you extend to others to yourself as well.

If you’re someone who continually puts your own needs on the back burner for the benefit of others, you should spend some time establishing boundaries. These will help you make space that you need and also encourage others to help themselves when we you can’t be there all the time.

Do Something For You

do something for you

Find a hobby, a mini adventure, or a curiosity to nurture for a while and set aside a few hours a week to do only that. If you get into something that turns out to not be as interesting as you thought, just make the conscious decision to do something else. If not this, then what?

For me it’s hiking, reading, and various creative outlets. Whatever you decide to do, make it a priority and establish it during this time where you can reflect how it impacts your mood, your energy, and your interaction with family and friends.

Practice Good Sleep Hygiene

practice good sleep hygiene

Sleep is critical and boat loads of studies show that good sleep is a massive factor in good health.

Quick Tips For Good Sleep:

  • Don’t eat within 3 hours before bed
  • No phones, tablets, TV, or screens 60 mins before bed
  • Get in bed 30 minutes before you want to fall asleep with no phone
  • Sleep at least 7 hours
  • When you wake up, try to get outside in the morning light without sunglasses or shade for 45 minutes
  • Be consistent about your sleep routine and the points above

Start To Build A Vision For Your Life – Week 5 and Beyond

Start To Build A Vision For Your Life

Building a vision for our lives seems like a daunting task — in fact, there have been many times when I struggled to do this myself. What’s become clear to me is that there is no perfect solution, magic bullet, or secret that’s going to unlock a vision for my life or instantly help me “find my passion.” If some “guru” says they have a system, they’re lying.

So, let’s dispense with that right up front. There is no trick, no hack, no secret. But there is a way …

Some of you probably have a clear vision of what your ideal life would be. If that sounds like you, check yourself to make sure you haven’t just adopted someone else’s vision as your own.

For the rest of us, I believe there are a few main ingredients to this that should be customized for your purposes:

  • Don’t stand still, move in any direction
  • It’s not bliss, it’s about what you’re willing to give up
  • Treat this like an experiment
  • Be open and question everything

personal goal setting

Don’t Stand Still, Move In Any Direction

dont stand still

Here’s what I’ve found to be true for me: When I don’t know what I want to do, what my goals are, or what I should do next, I’ve learned that the worst thing to do is to stand still. Just start doing something — literally anything.

More likely than not, you’re not going to know what your purpose is until, one day, you stop what you’re doing and realize that you’re already doing it. What that means is we need to do several things in an intentional manner until we find what’s is right for us.

But realize that it’s not going “click” or come to you in some grand vision when you discover some secret or insight. It will slowly sneak up on you, consuming your whole life in a weird and unexpected way.

bias towards action

Choose A Starting Direction

choose a starting direction

Consider things that you’ve found interesting, curious, fun, or maybe even something that scares you. If that doesn’t work, start putting yourself in different environments that you’re not quite comfortable in, talk to people you’d never normally speak to, attend events that aren’t what you’d consider your thing, read a book that’s outside your normal pattern, or go to your favorite places at a totally different time.

Go into those things curious and open.

In many cases, I think it’s not so much that you’ll “find” something while doing these things, but by doing these things you’re not comfortable with, you are forcing yourself to be more open. You are literally strongarming your mindset into a place that is more receptive to new thoughts. This allows you to see opportunities that are sitting right in front of you.

What To Do When You Can’t Find Direction, Purpose, Or Passion

what to do when you cant find a direction

I’ve been here before and know how tough it is. I was making a real, concerted effort at progress, but despite a thoughtful approach and a lot of work, I came up with nothing. I was desperate and knew that if I couldn’t figure it out, I was cruising to a state of real depression.

Here’s what I did at that point: improve myself.

what to do when you cant find your directionI had no idea what I wanted, but I made the decision that until I figured it out, I would work on being the best that I could be. At least then when I figured out whatever my life’s purpose was, I’d be in a good place to seize it!

The reason this works is because by making a decision, subconsciously you’re saying to yourself, “I’m betting on myself. I am worth it.” In that seemingly simple decision, you’re also setting aside the excuses, which is so key to your mental game here.

This is also just a really positive way to trick yourself into motion. Remember earlier when I said pick a direction and start moving? This has the added benefit of improving your body and mind to boot.

So set about the task of working on your mind and your body. Eat better, exercise, be serious about getting better sleep, go to a therapist even if you think you don’t need one, put down the devices, and take a break from social media, the news, and alcohol.

Ask Yourself: What Do I Want More/Less Of?

what do you want more or less of

A good practice I’ve found is when you can’t paint a picture of what you want your life to be, then at least make a fuzzy image of it.

Remember those picture books where there were numbered dots on a page and you’d draw lines between them and suddenly a picture became clear? That’s what we want to do. We want to put lots of independent data points down on the proverbial page so we can start to connect them and draw a picture. The more dots, the clearer the picture. How do we do that?

Ask yourself these questions

What do I want more of in my life?

What do I want less of in my life?

I’ve found people may not always know what they want in life, but they can list 100 things they don’t want in their life with ease. The important part here is not to be vague — be really specific about these things.

Here’s the trick …

Take what you don’t want in your life and then ask, what’s the oppositive of that?

Do you hate having a micro manager who doesn’t trust you to deliver without them butting in? Flip it! I want a manager who empowers me to deliver my work independently. Frustrated with how disorganized and chaotic your home always is? You want to strive for a well-organized and tidy lifestyle.

It’s Not Bliss, It’s About What You’re Willing To Give Up

its about what youre willing to give up

Now that I’m on the other side of this having found what my passion is, most people expect fulfillment to be a blissful state with no problems and only happy times. That’s absolutely incorrect. What it’s really about is finding something that you enjoy doing so much that all the stuff that normally drags you down, the boring stuff and the difficult challenges, literally doesn’t matter because you see it as the price you pay to do what you love to do.

There is a lot of talk about finding your passion on the internet. The online conversation typically sounds like “living your best life,” “doing what you love,” and so on. Honestly, most of these people are faking it, but for those who have found it, it’s hard to talk about it without sounding very positive because it’s a blissful state.

The truth is that when I think about a goal, a passion, or an ideal life, it comes down to being honest about what I have to give up in service to that. This isn’t a negative mindset or a scarcity thing and often doesn’t have to be about money at all.

no spend challenge

It’s about what hard work I have to do and the uncomfortable truths about myself I need to square with. It’s having perseverance when life throws me down a flight of stairs to get back up.

And the uncomfortable truth is after life does that, you’re going have to climb back to the top of those same stairs and throw yourself down them again, over and over. Why? Because you’ve decided that the life you love comes at a cost and it’s a price you’re happy to pay every day.

Do Hard Things

do hard things

Humans are really lazy creatures; we seek comfort and our lives are pretty good. This is actually rooted deep in our DNA because it allowed our ancestors to be very efficient when they were fighting for survival every day.

Basically, our ancestors had to be lazy to preserve energy or they would have run out of calories and starved to death. So, in a weird way, we are the evolutionary survivors of the laziest people ever. Cosmic joke right there.

do the hard workThings started to go wrong once we progressed into modern life. It’s hard to keep the perspective that life as we now know it is only a hundred or so years old!

Most of us don’t have to worry about starving, we are pretty healthy compared to our ancestors, and we have amazing climate-controlled boxes we call houses instead of a patch of ground around a fire we stoke to stay warm and ward off predators that want to eat us. Where our ancestors would have keeled over from the flu, we take a $3 pill that cures it.

We have it really good. If you ever doubt that, take a trip to a less fortunate country and stare into the faces of those who live in absolute poverty. If you’re reading this on a laptop, you’ve been afforded a life of such luxury and opportunity that it is unapparelled through human history.

This is where the true “first-world problem” exists. When you’re not fighting for survival every day, you suddenly need to create something to struggle for and through. The only way to do that is to consciously do difficult things that challenge you to grow.
I’ve found a good way to kick start this is with the 75 Hard Challenge, which I outline here:

75 hard challenge

Treat This Like An Experiment

treat this like an experiment

I can’t guarantee much through this process, but the one thing I can is that you’re going to get a lot wrong. As you start to move in some directions, you’re going to get it wrong. The trick here is to not beat yourself up for it.

You’re going to pick a direction and then constantly course correct along the way. As you course correct, you’re going to be able to make decisions faster and at a higher level of accuracy because you’re gaining experience from doing it wrong. Doing it wrong is kind of the whole point.

My best advice is not to say you’re going to do ___ and worry about failure, but instead to say, “I’m exploring this right now.” Think of it as a series of mini experiments.

why not tryIf you have a gut feeling or curiosity about something, make a mini hypothesis about it, then test it out. After you complete the “experiment,” stop, reassess, and design the next experiment.

The key thing here is to remember that it’s not a failure, it’s just a result of the experiment. You just ran the test and observed results, no big deal.

People also have a tendency to bail at the first sign of trouble or difficulty. Remember, you need to be willing to give up things like your ego, your negative self-talk, and your preconceived notions in service of this new life you want to build.

If you don’t want to go back to your old life, remember what drove you insane to the point that you quit your job. When you fall flat on your face, when it gets really hard, you’re going to have to say “F#@$ it, I’m not going back.”

Push through and push hard. The old you would have given up, but you’re not that person any more.

Be Open And Question Everything

be open and question everything

While you’re exploring things and running your experiments, you also want to build in some natural stopping points where you take a step back and question everything. If you adopt my experimentation method, you’ll have a hypothesis that you test, then you can stop after running that experiment and reflect on it and ask yourself some questions.

  • Should you continue?
  • How would you continue differently?
  • What did this experience teach you about what the next step might be?
  • If this wasn’t it, why wasn’t it, and what’s the opposite of that thing?

bullet journal challenge

Build The Life You Want

how to build the life you want

If you come into this with a plan, be smart about it, and question each step along the way, you’ll eventually find a home in the perfect life for you. Set aside the negative self-talk. Forget the social pressures of society and focus on you. Realize that you’re going to have failures and that’s part of the process.

Also realize that there isn’t a magic bullet, a process that works for everyone, or a secret to success.

The General Path I’d Suggest Trying Is This:

  1. Relax and create space.
  2. Take time to do housekeeping in your home, in your life, and in your mind.
  3. Start to outline what you want your life to look like.
  4. Determine a direction to experiment and start moving.
  5. When in doubt, improve yourself — mind and body.
  6. Do difficult things and push through failures and self-doubt.
  7. Take time to stop and evaluate, and question everything.
  8. Rinse and repeat.

The way forward is frankly through doing the difficult work, failing forward, and not bailing when things get tough.

The good stuff is on the other side of those things that you think are so hard they might break you.

Your Turn!

  • What advice do you have to share for others?
  • What tips have you found to find the right path?

Great Gifts for Minimalists: Meaningful Ideas They’ll Appreciate

Great Gifts for Minimalists: Meaningful Ideas They’ll Appreciate

Great Gifts for MinimalistsNavigating gift-giving around the holidays is often tricky for those with minimalists on their list. After all, how do you find gifts for minimalists when they don’t buy, need, or even want much?

After years of being a minimalist living in a 150 square foot tiny house living, I get asked this question every year. People often tell me they have no idea what to give me (the truth is they don’t need to give gifts at all, but I definitely appreciate the thoughtfulness).

So, I decided to compile a list of the top gifts for minimalists. Hopefully, you’ll find something for every minimalist on your list. Remember, it’s the thought that counts. No matter what you give, chances are they’ll appreciate the sentiment.

And if YOU are the minimalist and don’t know how to help confused family and friends figure out gift-giving this season, send them this post to give them a few great ideas!

Self-Improvement Gifts for Minimalists

Self-Improvement Gifts for Minimalists

Minimalists are often goal-getters. They’re all about self-improvement, and if you love and care about a minimalist, you want to see them succeed. You may need to do a little homework—find out goals the person is working towards. Learning about what is on a person’s bucket list is a great way to get ideas to help them achieve.

Reading and learning materials are always an excellent gift on the path to self-improvement—and it doesn’t need to be limited to ONLY tutorials and self-improvement books, either. After all, what’s a better mental health break than reading or listening to a great book?

If people ask you what you want, you can think of gifts to help achieve your own goals. Here are a few ideas for great self-improvement gifts.

Kindle Paperwhite

kindle as a gift for a minimalistThin, lightweight, and now waterproof, a Kindle is an excellent gift for someone who’s cutting back on clutter. Books on a Kindle are a great way to give someone a great read without taking up more space on the bookshelf. Yes, an electronic reader is often a divisive topic for bibliophiles, so feel out their preference first. If they already own an e-reader, then a book recommendation is a terrific gift.


Audible Subscription

audbile as a giftRight now, an Audible subscription comes with 30 days free, then $14.95/month. I love Audible because it lets me get more “reading” in when I’m driving, commuting, or on a road trip. Making the most of my travel time allows me to work on my goals with a business or self-improvement book, get in fun reading with a fiction book, or learn all about something new.

ryans picks for audible and kindle ebooks

Tiny Houses

tiny house living book

Tiny House Living

by Ryan Mitchell (I might be biased)

a pattern language

A Pattern Language

by Chris Alexander

the minimalist mindset

The Minimalist Mindset

by Danny Dover

Sci-Fi

children of time

Children of Time

by Adrian Tchaikovsky

infinite

Infinite

by Jeremey Robinson

the passage

The Passage

by Justin Cronin

Business Books

the coaching habit

The Coaching Habit

by Michael Stanier

strengths finder

Strengths Finder 2.0

from Gallup

the 100 dollar startup

The $100 Startup

by Chris Guillebeau

Young Adult

the maze runner

The Maze Runner

by James Dashner

city of ember

City of Ember

by Jeanne DuPrau

matched

Matched

by Ally Condie

Adventure

ringworld

Ringworld

by Larry Niven

hell divers

Hell Divers

by Nicholas Smith

the martian

The Martian

Andy Weir

Thriller

pines

Pine

by Blake Crouch

orphan x

Orphan X

by Greg Hurwitz

bird box

Bird Box

Josh Malerman

lessons as gifts
Lessons
If you know your gift recipient is interested in taking lessons, they are a terrific gift. There are many options available through local community organizations and businesses. A few ideas to explore:

  • Dance
  • Musical Instrument
  • Art Classes
  • Cooking
membership gifts
Fitness Classes and Memberships
Fitness classes and memberships are also excellent gifts for minimalists (assuming the person on your list is interested in the fitness area). It always helps to ask or offer up a few ideas they may enjoy and allow them to choose the class or plan that fits their preferences and lifestyle. Fitness ideas include:

  • Finding a unique fitness experience local to their town—yoga, hiking, kayaking, etc.
  • Membership to a local gym
  • Yoga classes
  • Sessions with a personal trainer
  • Standup paddle board
  • Register for a marathon (if they’re into it)

Entertainment Gifts for Minimalists

Entertainment Gifts for Minimalists

With so many subscription services available these days, there are tons of ideas for entertaining gifts for minimalists that are inexpensive and enjoyable. There’s also the option to give the gift of an experience. Tickets or another event experience is my absolute favorite gift to give and receive because it means I get to do something fun with the person I care about. The gift of entertainment could mean dinner out, tickets to an event, or another adventure. I think of what the person likes and often get two tickets. Not only is it an excellent experience, but we experience it together.

subscription gifts for minimalists
Movie, Music & TV Subscription Services

  • Hulu: The first 30 days are free then plans start at $5.99/month
  • Spotify Premium: First three months are free, and then plans start at $9.99/month
  • Disney+: Launching December 2019, plans start at $7/month or $70/year
magazine subscriptions for minimalists
Magazine Subscriptions

Check out digital subscriptions, which are an excellent option for most magazines. Look for a publication fitting their area of interest.

  • For the coffee lover: Drift magazine $52/year – published 2x/year
  • For the avid reader: Ruminate magazine $50/year (subscription directly supports literary writers and visual artists)
  • For women with a minimalist mindset: Real Simple magazine $10/year
tickets to events as gifts
Tickets to Events

  • Local sports events
  • Theater
  • Concert
  • Brewery tours or vineyard tours/wine tastings

hobbies for small spaces

Gifts of Time Ideas

Gifts of Time Ideas

Giving and receiving the gift of someone’s time is so meaningful. What could you do to help someone around the house or do something for them they would appreciate? The bonus of giving the gift of time is you often get to spend more time with your friend or loved one.

babysitting as a gift
Gifts of Time

  • Babysitting
  • Pet sitting
  • Dinner & a movie
  • Game night: bring over a meal and games
  • Helping hands: use your special skill or talent to help weed flower beds, plant vegetables, reupholster chairs, or paint a living room.

Consumables

consumables as gifts

Next up are items people eat or use up. A perfect example of this is food items. We are all busy, and most of us like food, so making a treat or buying a favorite food is a great gift. Think of difficult-to-make items or gifts that are an indulgence. Here are a few exceptional items I’ve found.

candles as gifts
Health & Beauty Products

foods as gifts
Food Products

  • Wine/beer
  • Baked goods: cakes, cookies, quick breads, candy
  • Jellies, jams, and pickles
  • Homemade Jerky
  • A care package of favorite treats
  • SnackNation Box: $24 for the first box, then $40 month
  • Candy Club Subscription: $30/month (first box is 50% off)
  • Gift cards to local retailers, restaurants, and food trucks
  • Coffee and tea gift cards
  • Membership to the local co-op
  • CSA subscription (community supported agriculture/farm share box with fresh produce each week)
pet products as gifts
Pet Products

  • Rescue Box: $23/month (think Bark Box, but proceeds go to supply food and vaccines to shelter animals)

Practical, Buy Once-in-a-Lifetime Gift Items

Buy Once-in-a-Lifetime Gift Items

I do this a lot, since I don’t need much and I don’t buy much either. So, when there’s something I need to replace or buy new, I hold off and suggest it as a gift when others ask. For example, I’ve needed new shoes for a month or so, but I’m holding off. This way, those who want to give me a gift can do so, and it’s something that I really need to replace a worn-out item.

buy once in a lifetime products

When I do need to purchase something, I get the highest-quality, longest-lasting product possible. For more ideas, check out my post on how to find items you only need to buy once in a lifetime.

rugged mountains bullet journal printables
pendleton blankets

Charity Gifts for Minimalists

Charity Gifts for Minimalists

If you absolutely can’t think of anything to give (or anything you want to receive), consider a charitable donation. Asking friends or family to donate to a cause you’re passionate about is a meaningful option, especially around the holidays. Giving back is something everyone (minimalists and non-minimalists alike) can appreciate!

charitable giving ideas
Charitable Giving Ideas

  • Donation to a favorite charity
  • Sponsor their team for a charity walk
  • Volunteer time with them at a local non-profit (walk dogs, serve meals, sort food at a pantry, etc.)
  • Museum memberships (Check out the North American Reciprocal Museum Association for a membership that allows privileges at a favorite vacation spot, too.)
  • Botanical garden memberships
  • Ecology center memberships (They often offer tours, birdwatching, even canoe rentals.)

As you see, gift-giving doesn’t have to mean giving someone more “stuff” to clutter up their homes and lives. There are plenty of gifts for minimalists that are useful, meaningful, and even give to the greater good.

Your Turn!

  • What’s your favorite gift to give to others?
  • What’s the most practical gift you’ve ever received?

How To Take A 14 Day Social Media Break – A Practical Guide To Reclaiming Your Time With Social Media Detoxing

How To Take A 14 Day Social Media Break - A Practical Guide To Reclaiming Your Time With Social Media Detoxing

Social Media DetoxIf you’re anything like me, you’ve been falling out of love with social media. That’s what lead me to take a break from social media. For some people, social media stresses them out, but for me I just couldn’t justify spending an average of 2+ hours of screen time on social media every day! That means we spend 6.9 years of our life on social media!

I don’t know about you, but life is too short to be wasting that kind of screen time on something that doesn’t add much value to my life. With this in mind, I decided to take a 14-day social media detox to kick this bad habit.

How To Take A Break From Social Media

How To Take A Break From Social Media

Taking a break from the various platforms can be challenging because we have built a habit around checking them constantly. Add to that, these companies have optimized social media apps to leverage your brain’s pleasure centers, giving you little hits of neurotransmitters that make you feel good.

Facebook, Twitter, Instagram, Tik Tok, and many more all have a small army of neuroscientists and psychologists on staff to make you addicted to their networks. The more you learn about how they reinforce your behavior with their apps, the scarier it gets.

I’ve put together a calendar and worksheet for you to do a 14 day Social Media Detox. Drop your email below and I’ll send it to you right now.

Social Media Break And The Benefits For Your Mental Health

Social Media Break And The Benefits For Your Mental Health

I think most of us reading this post are aware the impact social sites have on our mental health, but new studies have come out to confirm what we all feared to be true. While social media can be useful, we need to make sure we are using it in a way that’s right for us.

Phones along with social media have been studied to show they are a major problem that has been proven to impact our sleep, connections with our partner and even can contribute to anxiety.

For me the biggest benefit was gaining back my time. I spent an average of 2 hours per day of phone screen time, about half that being spent on social media. With the time I gained back, I used it to start going on walks and working out.

75 hard challenge

75 HARD CHALLENGE


Challenge yourself and see if you have what it takes!

Another benefit was connecting more with friends. Instead of scrolling on their feeds, I actually picked up my phone and called people. In most cases I’d set times for dinner, to grab coffee, and if they were far away, we’d just catch up.

I also made time to spend with my family, getting to spend time with them was a lot of fun, way better than sitting on a couch at home watching other people’s lives.

How To Break Your Social Media Addiction?

How To Break Your Social Media Addiction

You have to realize this is going to be difficult in the beginning, but after doing my extended break from social media I was surprised how quickly social media faded from my life. Once you get over that initial hump, I found I entered a positive feedback loop, where each time I said “no” I’d feel better and better about it.

To get over that initial hump I tried many things, but one thing really worked for me…

Add Pain To The Process

Add Pain To The Process

This is a hack I learned a long time ago when I wanted to stop drinking sodas. It seems counter intuitive, make things even harder for myself? Stick with me here…

I knew it would be challenging to stop drinking sodas, so at first, I said I could drink sodas with one caveat. I could drink soda; I just couldn’t buy a pack of soda for the house. What I could do is get in my car and drive to the gas station down the road and buy one bottle of soda to drink.

Why did this work? Because I wasn’t denying myself the soda, I just added the pain of having to get in my car and driving to get it. Each time I wanted a soda, I had to weigh the hassle vs. how much I wanted it.

That leads us to how to add pain to the process of social media? The first step is to just delete the apps on your phone. Most of these social sites still have a mobile browser version, but it’s usually terrible and frustrating to use. That’s the beauty of this, you can still have your social media, it’s just a little painful to use.

After a few weeks of no social apps, I added a new rule: no social media on my phone at all, I could only look at it on a desktop computer. Since I’m not on my computer all day this meant I only went to Facebook when I had a purpose. As time went on, Facebook became less and less integral to my life.

Tips On How To Break A Social Media Habit

Tips On How To Break A Social Media Habit

While I found adding pain to the process to be the biggest help, there were some other details I rolled into my social media detox that helped me along the way.

Habit Breaking Tips

  1. Start breaking your habit with your phone, that’s were most people consume the most
  2. Use your phone browser, afterwards delete your history so you have to hand type in the address each time
  3. Set a timer when you do use it, start with 15 minutes, then each week reduce by 5
  4. Use apps to track your usage, most phones or RescueTime will show you how much you really use
  5. Remove shortcuts in your browser, phone, or computer to the sites themselves
  6. After you’re done looking at social media, take time to reflect on its impacts and usefulness
  7. Plug your phone to charge in your kitchen, not your bedroom
  8. Instead of messaging, call the person and have a conversation

How To Replace Social Media During A Social Media Detox

How To Replace Social Media During A Social Media Detox

One other critical factor to this was, if I remove some bad habit, I need to try to replace it with something instead of just an empty space. In fact, to really overcome this, I had to intentionally add in multiple things to fill the void where social media was.

replace social media with booksWe go to social media and our phones when we have a down moment, when we are bored or don’t know what to do. I found myself reaching for my phone a lot when I was waiting on someone to arrive, when I was alone when a friend went to the bathroom, or when I was bored on my couch. Social media is a default pattern we use as a crutch.

I realized I was defaulting to this crutch and not thinking about them at all. And that was the problem, I wasn’t being intentional about my behaviors, which is not how I want to live my life. I want to live intentionally. To combat this, I decided to do a few things to replace social media.

Things To Replace Social Media

  1. Read a book: I bought a few books and placed them near my couch and in my car
  2. Gamify: See how long you can go without looking at your phone
  3. Call a friend: The point of social media, is to be social. Call a friend, don’t text!
  4. Go for a walk: bored? I just got up and went for a walk without my phone
  5. Listen to music: I made playlists, then set the phone out of reach
  6. Go for coffee: just sit and enjoy the coffee and the experience
  7. People watch: make up fun backstories for each person walking by
  8. Start a hobby: I picked up fly tying and boardgames
  9. Declutter: I used the time to instead make my house clean and tidy
  10. Take a class: It could be something fun or to improve your career

How Long Should I Take A Break From Social Media For?

How Long Should I Take A Break From Social Media For

My suggestion is to start with a two-week taper from social media, then after that take time to reflect on things. You really need about 60 days to break a habit, so I’d start with two weeks, then adjust to a new normal pattern for you.

Take this in steps, going cold turkey won’t work too well for most people. I’ve put together a calendar for you to break your social media habit for your first two weeks, plus a worksheet to help reflect on your detox once it’s all over. This will let you easily stop using social media and have a better understanding of negative impacts of social media had in your life.

Social Media Break Images

Social Media Break Images

Let people know you’re stepping away from social media. Making a final post helps communicate you’re taking a break for social media, but it also helps get the word out about the dangers of social networks in general. Below are images you can post on your own social media when you begin your detox. Right click and save the images, I’d appreciate you also sharing a link to this post when you do post so others can learn about how to take a break from social media too!

Get The Word Out! Share This Post To Help Others!

Right click and then choose “Save Image As” to download a full size image of each:


Facebook

social media detox facebook

Instagram

social media detox instagram

Twitter

social media detox twitter

Social Media Break Quotes For Your Posts

Social Media Break Quotes

In addition to your images, you might want to include a little bit about your break or give some inspiration to others. Here are a few quotes people used for their social medial announcement posts:

Almost Everything Will Work Again If You Unplug It For A Few Minutes, Including You

Less Scrolling, More Living

Temporarily Closed For Spiritual Maintenance

A Million Likes Will Never Be Enough If You Don’t Like Yourself First

Don’t Compare Your Everyday To Everyone Else’s Highlight Reel

Do More Things That Make You Forget To Check Your Phone

Work Hard In Silence. Let Success Be Your Noise

Your Worth Isn’t Found Here, It’s Found Out There, In Living Life

The Best Measure Of Success Is Being Better Than You Were Yesterday

Breaking Your Social Media Habit For Good

Breaking Your Social Media Habit For Good

Kicking the habit of social media is tricky, but it starts with the first step. After you’ve read this post, download the calendar and worksheet to start your first two weeks. These first two weeks are going to be challenging while you spend more time offline and do your social media detox. But in about 14 days, I’ve found most people get over the hump.

Once you’ve completed the first two weeks, take some time to reflect about your detox with the worksheet (also in the download). This will let you collect your thoughts about how social media impacts your happiness, mental health, anxiety and general wellbeing.

After you’ve done the worksheet, set a plan of action for the next 30 days past that point. I suggest limiting your social scrolling to 15 minutes once a week. Then try once every other week. In the end, we don’t have to totally ditch social media, we just want to make sure it doesn’t get in the way of living life.

Good luck with your social media break!

Your Turn!

  • What tips do you have for taking a social media break?
  • Why are you going to do a social media detox?

Dopamine Detox – Fix Your Brain and Survive Modern Life With a Dopamine Fast

Dopamine Detox – Fix Your Brain and Survive Modern Life With a Dopamine Fast

dopamine detox
Recently I’ve been experimenting with doing dopamine detoxes, sometimes referred to as a dopamine fast. This started a little over a year ago, when I went on a voyage across the Atlantic Ocean. During that trip I didn’t have a phone, tv or internet. As a result, I was able to see the impact from the absence of technology; it was eye opening.

I was grappling with a difficult time in my life, having sold one of my businesses, I was lacking purpose and direction. I went from leading over 200 people, reveling in the chaos of break-neck growth, to the stillness of a lounge chair on the deck of an ocean liner, left only to contend with my thoughts.

Over the following months, the lack of aim left me spiraling towards a dark place. When I cleared away all the clutter and trappings of modern life, I started to see the impact of social media, phone notifications and the distractions of modern culture. That’s what led me to my journey of dopamine detoxing.

What Is A Dopamine Detox?

what is a dopamine detox

A dopamine detox is a practice where you remove low quality stimuli from your life and replace it with high quality stimuli. This allows us to rid ourselves of cheap fixes in order to build a meaningful and fulfilling life. By doing this we take advantage of the dopaminergic responses in our brains along with a host of other neurotransmitters, to build long lasting, purposeful experiences. Modern life has been optimized to lean on these neurochemicals in a way, I’d argue, that is unhealthy, or at least justifies examination.

The Science Behind A Dopamine Fast

the science behind a dopamine fast

There is a lot of evidence to suggest that a dopamine fast can have a positive impact in your life. Before we get too far though, let’s address the elephant in the room. The brain is a complex thing and while dopamine is part of this, it’s not the only factor that comes into play here. Dopamine is primarily in play with anticipatory pleasure and it could be argued other neurotransmitters play a larger role here. Calling this technique, a “dopamine detox” is a little bit of a misnomer, but not entirely inaccurate either, it’s the phrase most people use, so let’s run with it.

The Dangers of Social Media, Phones, And Modern Life

dangers of social media and modern life

Several years ago, I noticed a sinking uneasiness settling in around what social media, smart phones, the internet and modern life had become. It was a funny thing, because I’ve always been one who loves the internet and all things tech, I run this website after all! At first, I chalked it up to me “getting old” – at the ripe age of 30 at the time – but I was never satisfied with that answer.

That’s when a lot of studies started to come out about how suicide in teen girls jumped 300% because of social media and how phones and social media are leading to a rapid increase in depression and anxiety. The one thing that struck me the most was when Facebook’s VP of User Growth stated “I have tremendous guilt. The short-term, dopamine-driven feedback loops that we have created are destroying how society works.” See the video of Chamath Palihapitiya talking about the negative impacts of social media.

The dark foreboding feeling about various elements of modern life was not misattributed. Instead, I realized it was a very real factor of contention. After much searching and collecting my thoughts, I’ve been led to dopamine fasting as my response to the real challenges I face.

The question then becomes, how do we get rid of negative things in our lives that give us those hits of dopamine we’re so easily drawn to? The truth is that it’s really hard. The reason for this of course is because modern technology is perfectly optimized to abuse our dopamine system.

This is the root of low-level anxiety and depression in today’s society and the very reason why these diagnoses are so prevalent. Over the past 20 years we’ve seen depression and anxiety rise dramatically and it’s alarming. Simply put, we built a society that provides cheap and easy hits of dopamine as leverage for commercial profits and the bill for the true cost has come due.

Does A Dopamine Fast Work?

does dopamine detox work

In short, yes. A dopamine detox realigns your mind by trading the pleasure found from shallow sources with pleasure from meaningful ventures that provide lasting contentment. While the neuroscience behind it is complex, the premise is sound: remove toxic elements in your life and edify yourself with positive habits.

How to Do A Dopamine Detox or Dopamine Fast

how to do a dopamine fast

First understand that there is no one “right way” to do this, each approach will be different for different people. This is because we each have our own crosses to bear and what does “it” for one person, might not be right for you.

Every part of modern society, social media, and our phones are optimized to give us the rewarding feeling of dopamine hits, but these are fleeting and surface level.

To make this a bit easier to understand I want to explain this with a conceptual framework I’m calling behavior “loops”. Essentially a behavior loop is a behavior cycle where we experience a trigger, we decide to respond to it with an action, that action triggers a response, and then that action is reinforced. We have “escape loops” and we have “engagement loops”.

Escape Loops: Shortcuts To Happiness That Leave Us Miserable

escape loops

Escape loops are essentially things in our lives that provide us with low value pleasures. They are characterized by a big hit of dopamine, that’s quick, easy and cheap to attain. The “loop” of escapes loops typically breaks down to something like this:

Typical Escape Loop


  • We become bored, anxious, unhappy or lonely – feelings from something unfulfilled in your life
  • These feelings bring with it a low-level stress and our cortisol levels start to rise
  • We feel the urge to resolve this and are faced with a choice: solve the root cause (which is difficult) or seeking an “escape” which is cheap and easy to attain and gives us the highest spike of dopamine
  • Feeling that hit of pleasure for this escapism, we start to rely on it, creating a dependent feedback loop
dopamine escape loop

Escape loops offer a way to side step the root cause of the problem and just skip to feeling good, even if it’s a shallow pleasure. We essentially sacrifice our future well-being by avoiding the real problem all for a cheap dopamine hit. Looking at it in this manner, it’s similar to how drug users operate: feel bad, instead of fixing the issue they seek a high, then come down to only feel worse. At its core, an escape loop is a self-sabotaging behavior.

Some examples would be: When we feel bored, instead of developing hobbies, we pick up our phone. When we feel anxious about a difficult conversation that we need to have with the person we are dating, we ghost them and move on to a new person. If we are miserable at work, instead of seeking a new opportunity, we have a few beers or glasses of wine each night to forget it all. Rather than going on dates to meet someone new, we pull up a website and watch a video to get off. Escape loops are different for each person.

Examples of Escape Loops


social mediacell phone alertsjunk fooddating appsvideo games

ASk Yourself These Questions

  • How do you sacrifice long term happiness for immediate pleasure?
  • What are the stories and mindsets that lead to self-sabotage?
  • What are you giving up by wasting time on low worth behaviors?
  • What are your go-to escapes?
  • What shortcuts are you taking?

Engagement Loops: Fixing The Core Issues For Long Term Contentment

engagement loops

Engagement Loops are essentially the opposite of escape loops. Instead of seeking quick hits of dopamine, we delay gratification to build a deeper and richer life for ourselves over time. If we don’t make this conscious choice, we fall into the trappings of modern society that have been designed to reward us in ways that are advantageous to those who want to capture our attention for their own benefit.

Engagement behaviors are often the difficult road, the things we know we should do, but don’t really want to do. I know after a long day, the last thing I want to do is leave the comfort zone of my home and hit the gym, meet up with friends or go on a date.

Sometimes the choices seem trivial: order a water or a diet soda at dinner. Our friend is a few minutes late, do we pull out our phone or take a minute to reflect on the day. The truth is, a good life is built on a strong foundation of small positive actions taken over and over again, it is the aggregate of these “trivial” things that actually make a good life. I once heard a top Olympic athlete say he visualized the little actions like laying a single stone, each one building his castle.

Typical Engagement Loop


  • We become bored, anxious, unhappy or lonely – feelings from something unfulfilled in your life
  • These feelings bring with it a low-level stress and our cortisol levels start to rise
  • We feel the urge to resolve it, so we reflect on the root cause and choose to do the difficult work of fixing it
  • After taking positive steps we start to feel better about our decisions, it is positively reinforced over time
dopamine engagement loop diagram

Engagement loops are difficult work that requires dedication and effort, but results in an outcome that is deeply meaningful. Engagement loops build lasting change that leads to a life worth living. After much reflection on this, I believe that engagement loops build fulfillment, answering the greatest question of them all, arguably the most important question: what is the meaning of life? Engagement loops are different for each person.

Examples of Engagement Loops


in-person connectionmeaningful intimacytake time to disconnecteat healthyintentional datingread a book

Ask Yourself These Questions

  • Why am I feeling the way I’m feeling?
  • What are your go to escapes? What does that inform about what needs to be fixed?
  • Where am I abdicating responsibility?
  • Will future me benefit or suffer because of this?
  • What are my goals and what actions move me towards or away from them?

Replacing Escape Loops With Engagement Loops For Dopamine Detoxing

replace escape loops with engagement loops

Think about the challenges you face in life, the shortcomings you have as a person, and the long list of failures in your past. Analyze these symptoms and try to discern what the root causes are, these are the things you need to counter, because they are the things you try to avoid dealing with when you seek an escape loop.

I recommend focusing on one main escape loop at a time, but layering a few positive engagement loops to replace it. The reason for this being they provide a big hit of dopamine over a very short period of time, similar to how our brain reacts to narcotics.

Compare that to something like eating a healthy diet, at first there is not a whole lot of reward, but over a long period you see the benefits. It’s no wonder that getting a lot of “likes” on your latest social post feels better than getting dressed, driving through traffic, and paying $10 for a drink to have a conversation with someone you just met for the first time.; At first, receiving the “likes” feels better but the long term implications tell a different story.

It is for this reason I suggest you replace your worst escape loop with many engagement loops to have any hope of making the change stick. If we layer in these positive forces, their high-quality dopamine hits will overpower the cheap easy thrills of our vices.

Convert Escape Loops to Engagement Loops

dopamine detox escape loops vs engagement loop
dopamine escape loops vs engagement loop

What Are The Dopamine Detox Rules?

what are the dopamine detox rules

There are no hard and fast rules and it depends on how long you plan to detox. While it can be nice to do a deep detox where you totally cut things out, most of this might only be able to do this for a single weekend. I hold the belief that quick fixes fall prey to the same faults that surround our escapes.

24 Hour Dopamine Detox Rules

24-hour dopamine detox rules

Some people like to try a short 24 hour fast, though the impact of this will be minimal, unless followed up with a prolonged detox which strikes the balance of you needing to handle daily life while keeping the big offenders at bay. Here is a general list of rules for a 24-hour dopamine detox:

24-Hr Dopamine Detox Rules

  • No electronics of any kind (phone, tv, computer, video games, etc.)
  • No reading of books, newspapers or magazines
  • No sex or masturbation
  • No talking
  • No food (consult doctor, but drink water)
  • No music, podcasts, tv or movies
  • No Coffee or other stimulants

30 Day Dopamine Fast

30-day dopamine detox fast

Most of us can’t run off to a mountain top and live like a cloistered monk for several months, so we need to take a more measured approach and, if truth be told, this is going to be more effective. seeking a quick fix is an escape loop in and of itself!

Additionally, we need to be able to live and operate in society, we have to be able to contend with the pulls of modernity, so we must struggle to find our paths despite these things. To effectively replace negative loops, we need to slowly reinforce our new positive habits over time.

Start by choosing one of your bigger escape loops that feed your dopaminergic system in a negative way and define 3 engagement loops to replace it. Use the above questions about escape and engagement loops to determine what your particular burden is, think about how this impacts your life, then determine what positive actions should be used to replace it. For Example: if you dread your work, instead of complaining about it and drinking a few too many glasses of wine. Commit to polishing up your resume, set a goal to take an interview per month and when you feel the stress of work, instead of popping a cork, go outside for a walk.

You want to try to choose negative loops and positive loops that have symmetry to them. Understand the root cause of your discontent and dopamine seeking behavior, then develop a related counter to it. We want to train ourselves to recognize when we are reaching for that escape loop behavior and then replace it with one of our engagement loops. This gradually will disincentivize our negative behaviors and build a positive feedback loop for our good ones.

Each person should figure out which escape and engagement loops apply to their lives, because it will be specific to each individual. Here are some general tips I suggest during your 30+ day detox:

30 Day Dopamine Detox Tips

  • Turn off all the badge icons and notifications on your phone, set it to silent
  • Uninstall all social media, dating and work apps from your phone
  • When you’re doing work, close your email screen and turn off notifications
  • Try doing only one task at a time, avoid multi-tasking
  • Make sure you spend time outside each day
  • Try meditating, even if it’s only for a few minutes
  • Be present with your friends, family and romantic partners, put down the phone
  • Consider doing some journaling exercises
  • Drink water each day

Take these as suggestions, each person is going to need something different. Just be honest with yourself and realize that replacing these behaviors requires hard work, self-discipline and effort on your part.

How Long Does It Take To Adjust Dopamine Levels?

how long does it take to adjust dopamine levels

This is a complicated question, but in general it can take an average of 66 days to build a new habit. The brutal thing is that bad habits can take root much faster and it can take a long time to build good ones.

Dopamine levels change from minute to minute as our bodies react to the world around us, as I pointed out above, the title of “dopamine detox” or “dopamine fast” is a bit of a misnomer. We always have dopamine; it’s always reacting and too little or too much can be bad for our health. We shouldn’t really try to control our dopamine levels, just the behaviors we choose to engage with that might act as levers for dopamine.

Great Books To Check Out On This Topic

great books to read about dopamine detox

the molecule of more

The Molecule of More

by Daniel Z. Lieberman & Michael Long

how to break up with your phone

Break Up With Your Phone

by Catherine Price

habits of a happy brain

Habits of a Happy Brain

by Loretta G. Breuning

Your Turn!

  • Have you tried doing a dopamine detox, how did it go?
  • What escape loops are your cutting out for better engagement loops?

75 Hard Challenge – Rules and Guidance To Crush The Next 75 Days And Leave The Excuses Behind

75 Hard Challenge – Rules and Guidance To Crush The Next 75 Days And Leave The Excuses Behind

75 hard challenge

I’ve made it to the other side. Before 75 Hard, I was struggling to put words to a concept I had been circling on for years. Coming off the sale of a company I built from the ground up, I was utterly aimless, looking for the answers to big questions. The problem was, I was looking for those answers outside of myself, but the 75 Hard Challenge helped me dig deep and find them from within. Here is my journey with the 75 Hard Challenge.

What Is 75 Hard?

what is 75 hard challenge

The 75 Hard Challenge is a program lasting 75 days with a simple set of rules designed to build confidence, self-esteem, and grittiness through a no excuses challenge. The rules focus on self-development in a way that forces you to earn the traits you want to possess. You’ll undertake this 75-day challenge, following the rules carefully, but if you slip up even one day, you have to start all over again.

75 hard tracking sheet

What 75 Hard Isn’t – What most people get wrong

On its face, 75 Hard looks like a fitness challenge, a run of the mill program that will get you into shape. This couldn’t be further from the truth. You may notice the benefits of improved fitness, such as losing weight and gaining strength, but it’s not the main purpose of 75 Hard. The program is all about building the mental fortitude you need to set yourself up for a successful life.

This challenge is entirely mental. You are going to do difficult things because they are difficult, because they build grittiness. You don’t allow excuses to get in the way because they are all bullshit and, in the end, you’re only cheating yourself.

The set of simple rules are designed to challenge you in different ways. Some will be easy; some will be hard. Added up together, the sum of one day at a time for 75 days without compromise,, pushes you to become the person you strive to be.

Why 75 Hard Is Effective

75 hard effectiveness

Like I mentioned, the rules are simple, but the continual execution is the real challenge. Over the past few years I’ve learned the value of doing things that are difficult, because they are difficult in and of themselves.

It’s hard to really articulate why doing what is hard is such a powerful force, why it makes all the difference. I could say that challenging yourself builds character. I might say that if we don’t commit to continual improvement that we cheat ourselves. But all those descriptions feel like a platitude.

At the end of your days – and to some extent the end of 75 hard – you have to look yourself in the eye and take your measure. What will be the honest evaluation of the life you led, will you have reached your full potential or left some of it on the table?

75 Hard Challenge Rules

The rules seem pretty simple but they’re designed to collectively be a challenge. The real trial is starting over at day one if you slip up even once.

75 hard challenge rules

  1. Exercise twice each day for 45 minutes – one must be outdoors.
  2. Drink one gallon of water per day.
  3. Pick a diet and stick to it with absolutely NO CHEAT MEALS and NO ALCOHOL.
  4. Read a minimum of 10 pages every day of a self-development or business book.
  5. Take one progress photo each day.

IF YOU MESS UP, YOU START BACK AT DAY ONE!

75 hard tracking sheet

Rule Clarifications

  • Exercise can be anything that meets your fitness goals, the point is to improve each day
  • The workouts can’t be back to back or one long workout, you should have at least 3 hours between them
  • Exercise can be anything that is physical in nature that matches your intentions and seems difficult
  • Exercise does include Yoga and walking if you do it with intention
  • During your exercise, you can include warm ups and stretching as long as you do it with intention
  • There is not specific diet, you choose what’s right for you and stick to it
  • Your diet doesn’t have to count calories or macros unless the progress you want to make dictates it
  • Even if it fits in your diet, all foods should be “clean foods” define what that means before you start, stick to it
  • No “cheat days” or “re-feed days” you must stick to your diet 100%
  • You don’t necessarily have to count calories, but you do need to eat the foods prescribed in your diet
  • Water only counts if it’s just water. Coffee, sports drinks, mixes, shakes etc don’t count towards your water
  • Coffee, diet sodas, teas, protein shakes, and other drinks are okay, but must comply with your diet
  • You need to read your pages from an actual book: podcasts or audiobooks don’t count
  • A day is considered when you wake up to when you go to bed, not just a normal 24 day

In general, there are some areas that you’ll have to make a judgement call on if you find a circumstance that isn’t covered above.  The best advice I can give you is that you define what your standards are.  Consider the intention behind them, think about what progress you want to make.  Write these standards down and if they seem very difficult, then you’ll know you’re on the right track.  Then stick to them without compromise.

Get The Full Details In The 75 Hard Podcast Episodes

75 hard original podcast



75 hard kettlebell workout

Here is the original podcast that started it all with Andy Frisella.


weight training for 75 hard

Here is a follow up podcast episode that clarified some things.

My Journey With 75 Hard

my 75 hard challenge journey

I had happened upon the MFCEO podcast with Andy Frisella near the end of the year, a time when I start to think about my goals for the coming year. I wish I could say it was something more intentional, but I wasn’t feeling energized about the year ahead. As Andy laid out the simple rules to 75 Hard, something clicked in my brain and I said “screw it, I’m going to do it”.

At first, I thought to myself that I’d start at the first of the year, which was a fair way off, but then I caught myself. I was thinking in a way that was exactly what 75 Hard was meant to fix. So again, I said “screw it, I’ll start tomorrow”. Little did I know, the joke was on me.

The First Days Of 75 Hard

ryan hikingThe next day I woke up to do my first workout, which had to be outside, and it was pouring down rain. Not only was it raining, but it was also only 33 degrees, just warm enough to not be snow.. I was totally soaked from the cold rain and damn near froze. Not going to lie, I cursed Andy’s name the entire time, but I didn’t make excuses and I got it done.

I went on doing my workouts, eating my keto diet, reading my books, drinking my water and taking my photos. Starting out, I think the worst was drinking a gallon of water per day. I was peeing every 20 minutes and my stomach felt so full, so often. I had already cut out alcohol and soda and replaced those with water prior to 75 hard, but I never drank this much water. It took me a full week to get used to drinking so much water.

For me the diet was the easiest part, which is probably the opposite for most people. Purely out of preference I don’t drink at all, haven’t for over a decade. I also had started a keto diet almost 2 years ago, so now it was simply a default behavior, not something new.

When Things Got Tough

My next challenge was when life threw me some curveballs and I had to still make it all happen. Remember that if you fail to follow the rules, you have to start back at day one.; There was no way I was going to let that happen.

The first challenge was realizing at 11 pm while I was on a date that I had only completed one of my workouts. Explaining to my date why I needed to go for a walk in the middle of the night was the first time I told anyone I was even doing this. I think mentally I wasn’t publicizing that I was doing the challenge, because if I admitted it to others, I was accountable.

I realized this was just another step in building mental fortitude: being accountable to those around you. Somehow, my date just rolled with the punches and decided to join me, despite the freezing cold temperatures and the fact that it was midnight.

The next challenge occurred while I was on a cruise to the Bahamas. While in the middle of the ocean, the water main broke on the ship and we were without water all day. I had only about 20 ounces of water in my bottle at the time. While the ship offered up free sodas to smooth things over, soda and other drinks don’t count. At 11:30 PM when the water came back on, I sat down with 108 ounces of water before me and started to drink.

Finally, the last major challenge I faced was on a road trip. I had gotten up really early to make it to my destination on time, driving all day. I was sitting in my car the entire time, not able to work out. I got to the hotel after midnight and the very last thing I wanted to do was work out. I seriously considered abandoning it all right then. Despite my brain screaming at me to just go to bed, I got on the treadmill at 1 AM and started running.

In the fog of my exhaustion I realized about 40 minutes in that my next workout had to be outside! I finished my first 45 minutes, read my 10 pages, then walked out the front door of the hotel at 2 AM to do my final workout. It was brutal.

75 hard tracking sheet

75 Hard Workout Options

workout programs for 75 hard challenge

The one thing that I really liked about this challenge was that it wasn’t dogmatic about what diet or workout regime you choose. Since this isn’t a fitness challenge, but a mental toughness challenge, the point isn’t to achieve some fitness ideal. It also meets you wherever you are right now, so you don’t have to worry about having to be a certain fitness level to start. This was great for me, having focused on diet for so long, I had pretty much not worked out for over a year.

You start where you are and just get it done. Most days I either did weights and then a walk for my second workout or went for a run, then my second workout was a walk. The only rules are they need to be at least 45 minutes each and one of them has to be outside, no matter what.

Workout Programs

darebee
Darebee – HIIT Workout Program

I like Darebee’s approach because it’s pretty straight forward and the resources are free. HIIT (High Intensity Interval Training) is a very effective approach for those who want to get in and out of the gym.


stronglifts
Strong Lifts 5×5

This is another very popular one that doesn’t have a lot of frills and is free. I like this one because it keeps it pretty simple, but he also includes tutorials with each of the recommendations, so it’s good if you’re just starting out.


reddit bodyweightfitness
Reddit’s Bodyweight Workout

Don’t have a gym, don’t have weights, now you don’t have excuses. Here is a program that you can do with just body weight. It’s from sub-reddit r/bodyweightfitness and is free.


p90-x program
P-90X

A classic, but also a pretty practical at home workout set. They include a diet program too, if you want it. Not free, but you can get it for $139 online from various retailers.

75 Hard Diet Options

diet options for 75 hard

Much like the workout portion, you can choose any diet you like, which is great because you can choose something that works for you and your goals. The important notes here are that you have to stick to it rigidly, you can’t do any cheat days and you can’t drink any alcohol regardless of what program you do.

Andy made the point in his talk that you don’t have to count calories, but you need to stick to the prescription of the diet you choose. Simply tracking what you eat has been shown to reduce your calorie intake by 20-30%.

75 hard tracking sheet


Diet Options

ketogenic diet
KETO Diet

Keto is a low carb, medium protein and high fat diet that focuses on mitigating insulin swings in your body. Personally, I do the Keto diet and have found it to not only to help me lose weight, but it also suits my eating preferences naturally. I’ve never been a big drinker, I don’t crave pasta or sweets like some people do, and I already ate many of the common keto foods before I even started.

I was looking to slim down, but also manage my insulin swings to keep up my energy. I’ve always been one to have big dips after lunch and it was cutting into my effectiveness. After doing keto for almost 2 years at this point, my blood tests are showing that keto is dramatically improving all my numbers across the board. I’ve almost stopped snoring, lost a ton of weight, my energy is up, and I enjoy what I eat.


whole 30 diet
Whole 30

Whole 30 focuses on eating foods that aren’t made up of a lot of ingredients. The idea is to eat clean whole foods that you can recognize. The basic rules are no added sugars, no alcohol, no grains or legumes, no dairy, etc. You aren’t supposed to weigh yourself for the 30 days either, just focus on eating clean and healthy.


dash diet program
Dash Diet – Counting Calories

This is another common one that really centers around eating healthier and counting calories. This diet has come under some scrutiny in recent years, but eating healthier and watching calories are never a bad thing.

75 Hard Challenge Book Ideas

75 hard challenge book ideas

Here are some book ideas for your challenge, the first three were the ones I read during my time. These books were in addition to the other books I read for fun. Each month I read about 5 books, so reading wasn’t a big deal for me. While I read I used these book darts to quickly mark things that I wanted to refer back to.

Book Ideas

the last safe investment

The Last Safe Investment

by Bryan Franklin

the coaching habit

The Coaching Habit

by Michael Staniar

radical candor

Radical Candor

by Kim Scott

big magic

Big Magic

by Elizabeth Gilbert

the e myth revisited

The E-Myth Revisited

by Michael Gerber

traction

Traction

by Gino Wickman

six thinking hats

Six Thinking Hats

by Edward de Bono

the 100 dollar startup

The $100 Startup

by Chris Guillebeau

leaders eat last

Leaders Eat Last

by Simon Sinek

75 Hard Results

my 75 hard results

For me I saw a decent drop in weight because I ate mostly the same while increasing the number of calories burned, my photos showed me lean out some, but I think the real surprise for me was in my heart rate. My heart rate has dropped by about 20ish bpm in my resting state and my recovery rate improved dramatically.

What used to be my resting rate, I could now achieve roughly the same BPM while doing a casual walk. I also dramatically upped my endurance while running. When I started, I hadn’t worked out in a very long time, I could jog around 4.5 miles per hour for about 10 minutes. Near the end of my 75 days, I was running at 6 miles per hour for 20 minutes AND my heart rate would almost fully recover in under 2 minutes.

Tip: To keep myself honest and not take it easy on my workouts, I made a rule near the start of 75 days: I had to one up whoever was on the treadmill next to me. I’d glance at their incline and speed, beat it, then push to run longer than they did. Obviously I couldn’t always keep up, but it pushed me. I don’t think most of them noticed… except one guy, I ran circles around him.

I had hoped to make more progress with my weight lifting, but about 20 days into it I hurt some of the ligaments in my elbow that required me to take it easy while it healed. That’s when I shifted focus to running, which let me still move forward.

Other People’s Results With The 75 Hard Challenge

I’m certainly not alone in this journey, here are a few before and afters that people have posted.

before and after 75 hard
Don’t get me wrong, I’ll be a Bud Light girl forever. But water ( sometimes with flavor) is my only drink (besides coffee) these days. . . Here’s a little behind the scenes on how these 2 women, although both me, are no where near similar. . . Top: December 2018 Unhappy. Trying to mask my anxiety & depression with food & alcohol. Full of self pity. Not taking responsibility for why my life was sucky. Was a miserable bitch to everyone around me. . . Bottom: February 1, 2020 Genuinely happy. Controlling my anxiety & depression with exercise & healthy foods. Have taken control of my life & realized I was the reason my life was sucky. Spread positivity & smile as much as possible. I’d say I’m a freaking joy to be around these days!

follow @_cortney_brown_

no excuses 75 hard challenge
If you’re postponing #75HARD for after #Thanksgiving DINNER or after the holidays or after the 1st of the year, I have a message for you. YOU DON’T REALLY NEED CHANGE! If you’re not even ready to jump in right a way in the inception state and get excited to start RIGHT F****** NOW, it wouldn’t work … you will quit. You are still MENTALY SOFT. The MOST important part about this challenge is commitment. Commitment to yourself , that you will not give up on yourself , that you care about yourself to “have yourself’s back” and love yourself enough to show up for YOU!

follow @professionalproblemsolver

75 hard complete
#75HARD COMPLETE!! * So Friday, September 6 at midnight my 75 days were up. I started this journey back up after failing back in February on the first attempt. * What you see in these two pictures are a physical change but what you can’t see is the mental change that took place during these 75 days. * I was the type of individual who would care what people thought. * Who wouldn’t get out of their bubble because of some dumb reasoning in my head. * Who would procrastinate and say “I’ll just do that tomorrow.” * Who thought they were too busy to start something extra to better themselves.

follow @nickmay121

75 hard routine
I am willing to… Get up early and do my morning routine. Go outside no matter the weather and do a 45 min workout. Pass on the chips or fast food and eat a macro balanced diet and track every bite. Work my 8 hours then come home and do another 45 min workout instead of watching tv. Drink a gallon of water. No alcohol. Enrich my mind with daily reading, podcasts and audible books. Visualize my future life. Take a 5 min cold shower. Write down a gratitude list and 10 dreams as if they have happened. It starts with that question. What are you willing to do to get all the things you say you want?

follow @denaespinosa47

my75hardchallenge
When John told me about this challenge he wanted to do I told him it sounded ridiculous. Stupid. Unrealistic. Then after a couple of days of him not changing his mind on it, I decided I might as well do it with him. I started out with the plan of doing 30 days or so, then quitting if it got too hard. And here I am, 75 days later. The truth is- it did get hard. But we stuck it out together. I’m glad it’s over. But it was worth every one of those 75 days. Before: 176 lbs, 21.4% body fat After: 154 lbs, 13.5% body fat #75hard #75HardChallenge

follow @marquileland

Want To Try The 75 Hard Challenge?

Ask yourself this: at the end of the 75 days, will you feel that you’re better or worse for doing it? We all know the right answer, but we don’t match our behavior with what we know to be true. Don’t wait to start, start tomorrow.

75 hard tracking sheet

Your Turn!

  • Have you tried 75 hard, what was your biggest challenge?
  • What excuses are you making?