My Name

Week 1

PHYSICAL

Week 2

EMOTIONAL

Week 3

MENTAL

Week 4

SOCIAL

Week 5

SPIRITUAL

Mary

30 minutes of yoga

Journal for 30 minutes.

Study Norwegian

Listen fully when talking with others.

Meditate for 15 minutes.

Farah

10-15 min core workout

Writing in my gratitude journal

Reading for personal growth

Daily conversations with friends and family that are not near me

10-15 min of meditation

Farah

10-15 min core workout

Writing in my gratitude journal

Reading for personal growth

Daily conversations with friends and family that are not near me

10-15 min of meditation

Gina

30 min walk

Grateful list

30 min of reading

Reach out to a friend

30 min of yoga/meditation

Abby

Workouts 6 days a week, Orange Theory 3X

To be happy with my soul and my body,

To quiet my mind, to read, to journal

To unplug

To know I am enough

Sarah

Run 1 mile a day

Affirmations in mirror

Read for 5 minutes a day

Call/text someone with gratitude each day

Pray each day

Heather

30 min of daily exercise

Daily Journal of thoughts and feelings

30 min of a personal development audiobook or podcast

Reach out to an old friend (1/day)

Meditate for 15 min

Thea

Jog 1mi, stretch 10 min

Write down daily intentions

10 mins meditation

Glass of wine and chat with husband, smile at a stranger, chat with friends

Move sexual energy, orgasmic meditation

Naquera

Drink a bottle of water when I wake up.

Write down any emotions I may feel and talk about it.

Speak affirmations to myself every morning

Reach out to family members I don’t speak to as often

Read a scripture in my bible and pray over it.

Reilly

RUN 5 miles and go to one hot yoga class.

Use mindfulness to acknowledge my emotions while not letting them take over me.

Meditate for 10 minutes 5 days in a row.

Make time to see someone I don’t normally.

Go to church on Sunday for the first time in years.

Matthew

2 mile run

1 full page of “emotional dump” journaling

15 minutes learning ukulele

Send out 1 affirmation to a friend, loved one or colleague

10 minutes outdoors in nature

Maggie

Running 2 miles

Unwind

Meditation

Meet with a friend

Podcast/something new

Craig

500 reps of  core excercises

5 hours of gratitude afirmations

Read seven chapters of a new book

Reach out to 25 LinkedIn connects

Pray for/with 12 individuals

Kieser

10 minute stretch

5 affirmations per day

Read a 3 pages of a book before bed

Compliment a stranger

Pray when I wake up and before I go to bed

Jessica

5 minutes of stretching

Affirmations

10 minutes of writing

Tell a different friend what i appreciate about them

5 minutes of meditation

Natalia

Workout everyday for 20 minutes.

Wrote a letter to each family member.

To meditate for 10 minutes.

Give a stranger a compliment.

Envision my future for 10 minutes.

grace

30 minutes of yoga, drink 16ounces of water in the morning & 20 Wall sits

Write down my intentions for the day, repeat five affirmations from my mirror to myself

Finish reading “you are a badass” Be more open to my therapist

Schedule a link up with my friends, talk to a stranger. Give a compliment a day. Play a game with my daughter

Pray in the morning & evening. Meditate for 15 minutes, w

Chanda

Challenge myself to become more flexible

Speak more about my inner feeling either to someone or on social media

Positive thoughts about myself

Reach out more to family and friends

Meditate more

Lyza

1 sesh of Yoga/Dance/Strength Train

Express my feeling through music

30 mins of chakra healing meditation

Girls trip to Miami

Nature walk and crystal healing

Jennifer

Drink 16oz of water when I wake up.

Writing down my intentions & 5 things I’m grateful for at the end of each day.

Read a book/listen to a podcast

Reach out to a friend I haven’t connected with in a while.

Meditate for 15 minutes.

Brandon 

Get into the gym every day.

5 affirmations in the mirror every day.

Work on the cryptonary course for an hour each day.

Start a conversation with one attractive woman every day.

Meditate for 20 minutes every day.

Erica

At least 20min of physical activity each day

Give myself at least one emotional deposit each day.

Say an affirmation out loud while looking in the mirror each day

No phone after 9pm

Journal each day for ten minutes.

Jacqueline 

Start working out again and lose weight

Take control of my feelings again.

Positive thoughts only. Have a strong mind.

I’m not sure

Get closer to God. Allow myself to be more spiritual again.

Lyza

30 mins of yoga

5 affirmations in the mirror

15 mins of mindfulness

Reach out to a friend I haven’t connected with in a while

Meditate for 15 minutes

Jennalee

Yoga every morning

Journaling for 5 minutes

Meditate 5 minutes a day

Write and send 1 letter a day

Spend 10 minutes uninterrupted outside

Maggie

Jog (at least) 1 mile every morning before work

Writing intentions each morning.

Listen to (at least) 15 minutes of empowering ideas on train to work.

Attend a hobby meetup with strangers – make connections and get to know new people.

Taking a meditative morning walk for upon waking.

Shevanie

To dedicate more time to working out more

To get in tuned with each emotion while finding balance

To be more in control of my thoughts

Open up a little more and build those connections I’ve been anticipating

allowing god to be my guidance

Melissa

Yeah

Yeah

Yeah

Yeah

Yeah

Mark 

I will change my fluid intakes to only be water, black coffee, and green tea.

I will make a list of 5 things I am grateful for each day.

I will commit to listening to one podcast related to midfulness per day.

I will smile to at least one person, espeically a stranger that I may come across.

I will pray right when I wake up in the morning, before each meal, and before I go to bed focusing on the blessing’s that have been put into my life.

Anahid

do a little exercise before 12 pm

observe and surrender, and being powerfully calm

being happy

socializing

have mindful minutes in the morning or at night

Anahid

do a little exercise before 12 pm

observe and surrender, and being powerfully calm

being happy

socializing

have mindful minutes in the morning or at night

Travis

Wake up at 5:30 and hit the gym for 45 – 4 days- the other days I will get up and spend time with myself

Spend 20 minutes each day writing.

Putting down my phone and reading in the evenings.  No iPhones after 8:30

Say no to an event.  I’d like to only say yes to the events I want to be a part of.  Also, limit myself to only 2 drinks any given evening, no more slippery slope where 2 turns into 4 and then I’m not feeling like my best self the next day

Practice mindfulness, through meditation learn to recenter myself. In coordination with my gym mornings, after my workout I will spend 15 minutes in quite.

mrm

25 glutei bridges daily with abduction

Journal a quote for 5 minutes

Say 1 positive affirmation to myself

Say yes more, expand my comfort zone

Not sure yet

Jamila

4 cups of water daily outside of meals

5 things i’m grateful for daily

complete every goal for MCAT

find a networking event

midful meditatin for 10 min daily

Lexi

Wake up early to exercise

Journal daily

Read inspiring literature

Smile and give sincere compliments

Meditate/pray

Mahesh

25 Push ups

6 Affirmations in the mirror

Reading for 20-30 min

reaching out to an old friend, engaging in a conversation with other for 3-5 min

reading a spiritual text

Kirsten

20 minute walk

Thank you note to a friend

Work on a course I purchased

Give a stranger a compliment

Spend 10 minutes dancing

Steph

Increase distance in cardio

Increase ability for emotional recognition

Develop ability to maintain clearer thoughs through stree

Attend outings and network

Try to reach a deeper compassion for my inner self

Patty 

Close my exercise ring on my Apple watch

Spend more time with my husband

Read an empowering book – suggestions needed

Reconnect with old friends

Pray more

Danielle

Train through the pain

Stay positive

Stop complaining

See a longtime friend

Read the Bible, more personal development

Angie

Gym x 3

Work on being patient with myself

Meditate every day for 3 minutes

Mail a hand written card to 3 of my friends

Write in my gratitude journal

samantha

Workout 30 minutes a day

No negative talking

Mediating

Hang out with a friend

Pray 3xs a day

Sam

At least 30min work out

1 love deposit a day

Read 30mins a day

Call or go see a friend every day

Meditate every day

Wendy

Run at least a mile a day.

Be conscious of my reactions.

10 min meditation.

Interact with people I normally would not.

Learn one fact about something I don’t believe in or relate to

Miriam

Squat hold

Write down my daily gratitude

Get 8 hours of sleep

Call a friend instead of texting

10 minutes dancing

Maggie

Stretch everyday after work and hydrate

Take 15 deep, slow breaths with my eyes closed.

Read for 15 mins every day.

Reach out to 3 new people

Listen to a short guided meditation

Tamara

Workout everyday 7am-9am

Whatever I’m feeling to write to God about it instead of venting it

Be positive

N/A

Have my God time every morning 430am-6am

Daniela

Yoga

Talk about what I need

Meditate

Make a date with a new friend

Get in touch with nature

Nikki

to eat good foods to energize my body

To remain calm and keep composure

To be present

To do things more often with friends

To meditate and attend temple

Rachel

Exercise for 30 minutes or more

Gratitudes every morning

to read a book for 10 minutes a least

to complement 2 people a day

Pray everyday / bible study

Katie

Eat Lunch everyday

Journal my emotions rather than letting them build up

Read before bed instead of watching TV

Reach out and talk with 1 different friend each day

Read my devotional every morning and every night before bed.

Ailyn

Stretch every morning

Restarting my journaling to identify my daily emotions

Practice more positive affirmations

Text a friend something encouraging every day

Meditate night and day

Brandon

Hit the gym every day.

5 affirmations in the mirror.

Spending 1 hour working on cryptonary course.

Start a conversation with one female in which you find attractive.

Practice 30 minutes of yoga.

Staci

to stretch for 10 minutes upon awakening.

writing down my intentions at the beginning of each day.

reading at least 10 pages of an empowering book a day.

starting 5 minute conversations with strangers.

meditating for 15 minutes per day.

Bekendrianna

Doing 30 min of physical activity a day

Learning more about my live language and my female seduction archetype

Reading a book

Checking in on friends and family once a day

Meditation for 30 Min a day

Kay

20 Situps

Write down 5 things I’m grateful for

Turn off tv & cell phone 1 hr. before bedtime

Attend a yoga class

Pray for 5 people at the end of everyday

Donna

20 Frog Bridges

10 mins Gratitude Journal

15 min Meditation

Saying “Hello” to 3 strangers

10 mins Dancing

Carla

To lose at least 1 lbs and workout at least 3 times

To remove everything that is holding me down including a relationship that’s isn’t based in love but lust

Clear my mind and take time for myself to be in silence

Be a positive influence and limited my time on the social media

Seek more God

Dewaynia

get out of bed earlier

use gratitude journal daily

read a physical book 15 mins a day

place my business cards in local businesses

Listen to the daily message at 6 am

Karine

Work out 4 time a week

Embrace feelings even when it don’t feel great

Speak affirmation to myself daily

Communicate with strangers and speak with strangers everyday

Give praise every day

Weyatta

Jog 2 miles

5 affirmation, write intention for the day& journal

Read/listen to personal development podcast, unplug 1 hr before bed &. 10 minutes mindfulness

Reach out to a friend, smile at a stranger & start convo with a strranger

Meditation and pray in the morning and at night

Alyssa

Work a sweat for 30 minutes

Journal promps for 7 days

Not talking negatively to myself

Being open and trusting in my friendships

Listen to my inner guidance and trust it

tara

Following meal plan and workouts. (Already done)

Create better family communication.

Daily personal development

Focusing on great content for work

Daily meditation

Hannah

Go to the gym 4 times this week and exercise 45 minutes each time.

Journal 3 times about my emotions and do a yoga class.

Finish my book I started in August.

Find 3 people I don’t hang out with and reach out to them.

Read my bible 3 times this week and find a bible study to commit to.

Elizabeth

Be outside of my comfort zone, be healthy

Love myself

Improve my baking skills

Be closer to my family

Be thankful every day

Amber

3 Workouts

Work/Life Balance

Daily Meditation 5:45 Wake ups to prepare for the day

Create meaningful conversations and engaging with new people

Daily Devotion

Diana

Running 1 mile

Write down 3 thing I am grateful for at the end of the day

Reading 10 minutes an empowering book

Give a compliment to a different person (either known or stranger)

Pray at the end of the day

Olivia

Attending a group workout class at BCC daily

To cut out at least 20 minutes a day for quality conversation for friends/family before I move

Daily mediation with headspace app

To attend a social/public event/place every day

To read at least the first 50 pages of a spiritual book

tara

Following meal plan and workouts. (Already done)

Create better family communication.

Daily personal development

Focusing on great content for work

Daily meditation

Michelle

Some type of cardio every day!

No stress/emotional eating!

Keep TV time to only a show a day- replace all that screen time with reading and reflection!

Checking in with the Trust Challenge FB group every day!

At least 10 minutes of prayer/meditation morning and night

Darla

Cardio

Be kind

Stay focused

Keeping commitments

Prayer and mediation

JaKayla 

Execerise regularly

Not letting my emotions get the best of me and thinking before I speak

Take time to unplug. Meditate, go for a walk, read a book.

Step into different environments. Going to art shows, church functions, community service events. Branching out into new environments and socially interacting with different people

Pray, read my bible, commit to going to church on time

Chontavia

Commit to dong yoga 5/7 days of the week.

To allow myself to cry so that I am not holding onto things I cannot control.

Process information and things on my own time and not everybody elses’.

Get out and socialize with those who have similar interest.

Tune in with myself at the end of the day (at least) and meditate.

Olivia

To run/ walk 30 min each day

To write/ explore my emotions of each day

Spend 20 min meditating

Reach out to loved ones and spend personal time with them

Explore what has drawn me to where I am and what I want to do with what is drawing me to these things

Crystal

atleast 1 hour of exercise 4 days a week

Go to my father’s grave site

meditate each day for 15 minutes and journal

attend one networking event

Attend church or a meditation temple

JaKayla 

Execerise regularly

Not letting my emotions get the best of me and thinking before I speak

Take time to unplug. Meditate, go for a walk, read a book.

Step into different environments. Going to art shows, church functions, community service events. Branching out into new environments and socially interacting with different people

Pray, read my bible, commit to going to church on time

malene

To excercise 3 times a week

To be kind to myself and others

To meditate and still my mind

To attend events that get me to meet new and international people

To chant daily

Moira 

Walking for at least 1 mile everyday

Write 5 things I am grateful for at the end of the day

Working on my Health Coaching certification

Reach out to my friend that I haven’t spoken to in a year.

Meditate for 15 minutes every day.

Kay

Gain weight

Being positive

Controlling my emotions

consistently posting on Instagram to build my business

Continue to build a relationship with god… I want to create a prayer corner and learn to meditate

Lara

30 min of exercise a day at least 6 days a week

Focus on my intentions and find an affirmation to repeat everyday. 

Read an informative/empowering book each night before bed for at least 10 min.

Connect with various friends/family, though conversations/visits.

Practice yoga at least 30 minutes each day.

Paul

20 minutes of yoga

Take 2 min of focused breathing 8 times a day

Get 8 hours of sleep

Attend a meetup group

Practice Orgasmic Meditation

Roxy

Run 1.5 miles 3x a week

Write down intentions for the day each morning

Practice Spanish every day

Reconnect with an old friend

Meditate every night

Afton

Adopt a new workout regiment and go to the gym 5x this week!

Read values to self each morning. Journal at least 4x. Spend quality time with Brother and Dad.

Unplug before bed by reading 30 min each night.

Skype/meet with old with friends.

Listen to guided meditation at least 3x.

Sarah

Hi to the gym again (I haven’t been since my recent surgeries)

Connect more with myself and with my son

Read before bed

Connect with old friends, reach out to those who have been there for me. It’s my turn to be there for them.

Meditate and paint

Maynell 

Exercise 10minutes bike 10minutes elliptical (due to back injury)

Listen to a positive podcast each day

Practice self-care. Wine, bubble bath, tanning

Give thanks on social media

Pray begging and end of each day, read daily book

Lois

Pelton bike 4x – week

Reading my spiritual guide 4x week

To be the master of my own happiness

Go outside my box

I will commit to more of a connection

Julie

Consistency and pushing strengthening

Regulate my emotions

Be present and appreciative

Be more outgoing

Trust in the universe and it’s plan for me

lori

Working out at least 4 days

Journaling daily

Doing one hour a day of business education

Going out with a friend or family

Stating what I’m grateful to God for daily

Jessica

Complete my Garmin step goal everyday

Spend at least an extra 15 minutes of quality time with my daughter per day

Listen to an audio book

Attend a networking event

Meditate or pray every morning

Geri

Workout 6 days

Stay true to who I am, no matter outside influence

Don’t over think, just do

Connect with one new stranger a day and do something nice for them

Meditation 6 days

TeYonna

to gain more self-motivation to practice fitness health

taking more time to assess a bothersome situation so that I can appropriately respond instead of reacting

conquor the doubtful thoughts about my will and ability to do something

rid fear of rejection when talking to a stranger

trust that I can discern circumstances and make sound decisions concerning my spiritual progression

Devon

Jump Rope for 15 minutes each day

Write down 3 things I am grateful for in the morning and 3 things I am grateful that happened to me at night

Listen to a stimulating podcast or read each day

Talk to someone new or a friend I haven’t connected with in a while each day

Pray/meditate for 10 minutes each day

Kayla

30 minutes of yoga in the morning & 30 mins at night

5 affirmations in the mirror.

Mindfulness for 10 mins, & journaling this journey!

Smile at a stranger or give a stranger a compliment.

Meditate for 15 mins.

Christy

3 additional physical experiences in conjunction with training

Record emotional deposits and share gratitude

Relax mental engagement after 10 pm 5 days for the week

Accept all dates asked of you for the week

Week of worship and celebration

Elena

to fell more empowered

become more patient

have better understanding

not be so shy

love myself

Alyssa

Exercise every day

Deep, therapeutic breathing

Listening to an audiobook

Reach out to loved ones

Meditating

Katie

Walking Everyday

Gratitude and Family

Working on Tesol

Friends/ Cookbook Club

Dancing/ Meditation