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MINDSET HABIT

Cold

Building resilience.​

RECOMMENDATION:

1+ min of cold water.

WHAT:

This habit is about using cold exposure to unlock mental and physical benefits.

WHY:

Cold exposure isn’t just a refreshing wake-up call; it offers many mental and physical health benefits, such as reducing muscle soreness, easing symptoms of depression and stress, and boosting your immune system.

It’s also a great mental toughness challenge for building commitment, willpower, and resilience.

Oh, and don’t forget it apparently gives you “cool points” on social media.

HOW:

“Cold” can be subjective, but we recommend anything below 15°C (59°F).

Begin with baby steps.

The easiest way to start is to jump into a regular warm shower and finish off with 1 minute of cold water.

As you become acclimated to the sensation, you can challenge yourself further: try a chilly swim or perhaps graduate to an ice bath.

For full benefits, allow your body to warm itself up again naturally post-exposure rather than heating your body back up with warm water or similar.

TIPS:

Mental Prep: Before starting, remind yourself why you’re doing it. The mental clarity can help you stay committed when the cold hits.

Document Progress: Post your cold exposure moments on social media. Not only do you get those “cool points”, but it can also be an accountability tool.

Stay Safe: Don’t push yourself too far, too soon. Recognize the difference between challenging yourself and risking harm.

Natural Recovery: After cold exposure, avoid the temptation of immediate warmth. Let your body recover naturally to maximize the benefits.

Know Your Threshold: While 15°C (59°F) is a general benchmark, understand your own comfort zone and adjust accordingly.