🎯 Today’s Mission:
To successfully complete today’s mission:
- ✅ Design a 14-day personal stress management plan.
- ✅ [OPTIONAL] Share with us, in the Stress Management Support Group
- ✅ Complete the form at the bottom of the page when done.
💡 More Info
Firstly, well done on making it to day 21! In the past 20 days you have accumulated a toolkit of methods that you can use to assist you in the management of stress and anxiety.
Each person is different and some techniques will appeal to some more than others. For example you may have found that meditation or breathing did not calm you but that writing in your journal had the desired effect.
The intended outcome of the challenge is that each person discovered a tool or more that resonated with them. The next step is to now practice it regularly to truly reap the benefits in your life.
Doing more of what works is key. It is also really important to note that many of the practices are cumulative. For example meditation is not a once off thing. Meditating regularly and consistency is what will dissipate the stress and provide effective relief. That is where your ‘work’ comes in. If you want to get strong at the gym you cannot do one workout and then wonder why you are not strong yet. The same principle applies here.
Next up, let’s get to practicing and kick your stress to the curb!
Your personal stress management plan
We are now going to create a short maintenance plan for you to carry on practicing the tools that resonated.
Take a piece of paper and draw a Mind Map. In the middle you can write your desired outcome. In this case to manage your stress better. (You can use this method for any goal in your life)
Then write down all the potential actions you could take to achieve that goal drawing on your experience of this 21-Day Challenge.
Next place a star next to all the actions that you believe you CAN or are willing and able to do.
Finally draw a circle around 2-3 stars that you believe will be the most EFFECTIVE towards the achievement of your goal.
You now have clarity on 2-3 actions that you wish to practice over the next 14 days.
Let’s make it a habit
You are what you repeatedly do. Practice relaxation daily and you more likely to be a relaxed person right? Let’s work on converting your actions into habits that you eventually practice automatically.
Track your consistency with the Sleekgeek Habit tracker
Track your actions, both on the good days and the bad days, so that you have an objective view of how well you’re doing.
People are terrible at judging how “good” or “bad” they’ve been.
Simply the action of tracking creates awareness and makes you more likely to do it regularly and be more successful.
Download the free Sleekgeek Habit Tracker.
Benefits of tracking your habits:
- It’s visible, noticeable, and prompts you to take action every day. Be sure to print out your Sleekgeek Healthy Habit Tracker and put it somewhere that you’ll see it often (mirror, fridge, desk, etc).
- It’s motivating and encouraging. Progress can take time, so it helps you have a way to immediately see that you’re moving forward towards your goals. As you fill up your Sleekgeek Healthy Habit Tracker with ticks or crosses, you’ll get a clear view of whether you’re doing things that move you forward or not.
- It holds you accountable. We tend to be really good at remembering the times that we were “good” and really bad at remembering the times that we were “bad”. The Sleekgeek Healthy Habit Tracker gives you a Bird’s-Eye View of your current habits so that you can see what’s actually going on.
- It’s satisfying. Checking off your habit each day in the Sleekgeek Healthy Habit Tracker feels rewarding and satisfying. You can even take things up a notch by building winning streaks and challenging yourself to tick off as many days in a row as you become more and more consistent.
We recommend that you focus on 1-3 habits at a time (for at least 2 weeks) before adding another 1 habit (for another 2 weeks). This is also dependent on the complexity or difficulty of a specific habit. For example taking some vitamins in the morning is less onerous than exercising daily – so use your discretion as to how much change you an handle at a time.
If you’re struggling with being consistent, make the habit easier, simpler, and more do-able. If you’re winning for 2 weeks or more, see how you can make the habit more challenging or add more habits to your tracker.
You should choose habits that you can do on a daily basis as repetition and frequency are two of the most important parts of building a new habit.
You can repeat this system over and over again and even apply it to any area of your life.
Good luck and we wish you a stress free life!