It’s 4am and I cannot sleep.
I got my tinted glassed on, taken magnesium and nada. Zilch.
It’s been an issue for a little while now, and while I’m naturally a night-time person, I’ve found that sometimes, when I can’t sleep – it’s not a physiological problem, it’s psychological.
In other words, there’s some idea bouncing around in your head that won’t let you rest until you get it out.
I’ve had something like that happen to me the last few nights and I think I knocked it loose.
I read this post by Rog Law and it kicked my ass.
Rog is talking about diet, but it can literally pertain to anything about yourself. Building discipline. Creating habits. Showing up as your best self with integrity in what you do and say.
I’ve seen a worrying trend lately, where actions don’t match up to words. And instead of changing the words, or owning up to the actions, people just let it slide.
- I’ve noticed it in my friends.
- I’ve noticed it in the people I care about.
- I’ve noticed it in myself. A lot.
Integrity. Or lack thereof.
Another simpler way of checking yourself is asking:
Does What You Say = What You Do?
Anytime you take on an issue, it’s best to start with yourself and I’ve noticed in me personally a sharp fall-off in the congruency of those two things in my own life.
It’s starting to bug me. More than just a little. At first, it’s a few compromises here or there. But, if you let it keep rolling, then it becomes a habit.
You might know what I’m talking about. Maybe it’s the gym, maybe it’s your diet, business, projects, school, life or maybe it’s just watching more television than you know you should.
You’ve got a stated set of values and you are not living up to them.
Here’s your chance to turn it around.
I’m launching a 7 day integrity challenge. A practice in ensuring you do what you say you’re going to do.
Do what you say you’re going to do.
I was going to wait till next Monday so we could have a nice clean start to this (new week, new challenge, blah, blah, blah), but that’s all BS.
If it’s worth doing, it’s worth doing now. So here we go.
The 7 Day Integrity Challenge.
Table of Contents
The rules are really simple.
Pick one thing. Tell someone you’re going to do it. Then do it.
That’s it. It’s really not that hard. I’m making it easy for you too – the person you’re going to tell is me – in the comments.
My 7 Day Commitment
I will be in the gym 7 days this week and foam roll 10 minutes every day (I’ll be using the beta version of MoveWell).
To be perfectly honest. I’ve been slacking. Ever since getting hurt, my head was wrecked a little bit. When you go from being able to run 20 miles on a whim to barely being able to run 1/2 mile, something gets messed up in your head. Recovery has been as much mental as it’s been physical and I haven’t handled it as best as I could have.
That leaked over into other areas of my life. I started making excuses for why I couldn’t do X, Y, or Z and it just started leaking everywhere. All B.S. – but if you let it get a foothold, it starts to take over.
This quote from Bruce Lee started to ring all too true.
Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being.
I’m tired of it. So I’m scrapping back some integrity. 7 days at a time.
You Want In?
You want in?
Well, congrats – most people won’t.
It’s easy for most people to say they want stuff, but it’s way more difficult to actually do it. And they’ll like it even less if you hold them accountable.
But the goal of Impossible is to teach you how to do the hard things in life. To build you up to become resilient – so you can do the impossible. That can’t happen if your actions do not match your words.
If you want to sign up. Put your email in here and leave your 7 day committment in the comments below. Again, the just choose one thing – 7 days. Not 20 different things. 1.
And don’t pussyfoot around it either. This is just a 7 day challenge.
- There’s no long term commitments.
- There’s no product to sell you at the end of this.
- There’s no catch.
You just commit to doing 1 thing for 7 days.
Earn back your integrity. Become more congruent.
If you’re in, put your goals down below. If you’re not, maybe this isn’t the right site for you.
I’m here to do tough, difficult, impossible things. I hope you will join me.
“I only want people around me who can do the impossible.” – Elizabeth Arden
If you sign up on the email, I’ll send out a quick email every day. Not promising that it will be the most profound thing you’ve ever read, but I will send it out as a reminder to do what you say you’re going to do.
I’ll also be posting what I do on Instagram so you know that I’m not slacking. Follow me here.
P.s. I will not congratulate you on posting your comment of what you “say” you will do at the start of the challenge (“wow, that’s a great goal”, etc). Too many times people get the high out of a goal by declaring what they’re going to do rather than actually DOING it. Save the praises for when your goal is finished, not for when you declare it.
Do what you say you’re going to do. Take the 7 day integrity challenge.
If you’re still on the fence – just sign up already and do it. It’s just 7 days.
Vic Magary says
I will not drink alcohol for the next seven days.
I will walk everyday for seven days for at least 30 minutes.
Hi Vic, I second that and raise you 15min tabata / per day…..
Joel – Vic go me and my wife on to your blog, I guess your post this morning and Vic’s emails reached through after a hellish winter…..time for a spring cleanup
You and me both. Alcohol is a terrible drug.
I’m going to spend 30 minutes a day on my take home exam. It’s not due until April 28. If I can get it done by the 21st, I have that much more time to focus on my other exams during the reading days.
Joel Runyon says
I wrote this about, but might as well put it in here too
I will be in the gym 7 days this week and foam roll 10 minutes every day (I’ll be using the beta version of MoveWell).
Heather N says
Finish 2 projects for work that I have been putting off for months now!
I am going to drop into the 170’s in the next 7 days. I have been floating in the low 180’s for a few weeks and need to break through this barrier to continue on my weight lose quest.
Robert Donnelly says
It’s an oldy but a goody, I am going to the gym every day this week and actually exercise properly rather than just running on the treadmill for 30 minutes.
Every time I go to the gym I simply stick to running, maybe a cycle or two. I need to start doing weight training but I swear, I am intimidated by all the other guys at the machines. I’m 27 years old and so self-concious about my flabby body and non-existent muscles that I am afraid to go to that part of the gym. It’s not a big gym so I feel like I’m just using up a bench that some other person could be putting to much better use.
But f**k it, I need to do it, even just for 7 days. (Obviously targeting different areas each day).
I’m going to meditate every day for the next week for at least five minutes per day. I have been working on establishing a habit of daily meditation with only moderate success, and this “mini-challenge” should help. Thanks, Joel!
I’m going to start writing my children’s book. 4 pages a day for 28 pages at the end of this.
I be practising my French for at minimum 10 minutes a day for the next week, as I’ve been slacking hard the past little while. This will then carry on until the week after this one, and the next, and the next…
I’ll practice spanish lessons 20 minutes a day for the next seven days.
I am going to meditate for 10 minutes a day. Time to get my head refocused In the game.
I am going to follow my sugar detox for the next seven days to contribute to beating my sugar addiction.
I’m going to keep a gratitude journal for the next 7 days.
I decided to take upon this challenge. I’m learning to play piano, but I’m not practicing every day, and I intend to change that. So, for the next 7 days, I will practice at least 1 hour a day.
I’m going to complete my to-do list every single day for the next 7 days
I’m going to do this too! It’s time for me tot stop procrastinating.
Set meaningful, realistic daily goals and accomplish them!
I’m committing myself to do 20 full sit ups a day. I’m a runner, never been a big fan of floor reps workout. Let’s do this !
I’m going to wake up at 6am for the next 7 days.
Instead of checking emails and getting on FB in the morning, I will spend an hour on self-care: meditate, journal and exercise. This is something I have done with moderate success in the past. Now is the time to break this habit once and for all! 🙂
I’m running sprints every day for seven days in my back yard.
Every day I will invite at least one person to the Forum or Communications course. Whether or not they say no, I will invite at least one person per day.
I will work om my art for three hours a day for the next 7 days.
I am going to spend less time sitting at my desk and more time walking around while at work. I also commit to walking at least 3 miles each day.
Quite simple: run everyday.
Over the next 7 days I’m going to write at least one full song. Music is my passion but due to insecurities, I never finish anything that I start.
I’ll practice guitar 30 mn a day this week.
Lisa Sherratt says
I’m going to get up and do 30 mins of movement (yoga, walking, exercise video) at least every day before work.
I want to drop into the 170s in the next 2 weeks and then the 160s in the next 2 weeks.
I will read for 1hr everyday for the next 7 days.
I will meditate for 20 minutes everyday for the next 7 days.
I’m going to work out every day for the next 7 days. 🙂
I will do the 30day shred everyday for seven days!
I am going to exercise hard for at least 30 minutes every day. Not just when I want to, but even when I don’t want to. Yard work doesn’t count.
I just had a talk with myself about this yesterday!!
I will draw in my sketch book for 20-60 minutes a day for the next 7 days.
I will visit posible clients for my business in order to make it grow.
I am going to do a tapping (EFT) meditation every day when I am feeling resistance to change my food choices. Specifically, sugar and gluten.
I am going to cut out any added sugar in my diet for the next 7 days. I have a major sweet tooth and I slip up on this everyday!
I will get off the treadmill and back to jogging in the real world for the next seven days. I’m going to drag the dogs with me, I think the extra time outside will be great for them and me!
I will meditate at least 30 minutes every morning. Thanks for the motivation!
I will eat only healthy food, all homemade by myself.
Gueric G says
I’ll be in the gym 4 four times, cardio 3 times, and ab training everyday until the end of the 7 days.
Sean Hoy says
No sugar for 7 days!
I will wake up (and get up) at 3:00am everday for the next seven days.
I am going to eat healthy (no sugar, white flour/starch) for 7 days!
I am going to work out for at least 45 minutes for the next 7 days!
Like Kurt, the best thing for me right now that I’ve been inconsistent on is my meditation practice.
For the next 7 days, I will be meditating for at least 5 minutes every day.
I wish everyone success 🙂
jenny sansouci says
of course I want to commit to 50 different things for this challenge (and then actually complete none of them), but instead i’m going to keep it simple and exercise in the morning every day for the next 7 days. thanks for this.
I’m going to run +10km each day and post to Strava.
Missy Moody says
I will not eat processed sugar for 7 days. No cookies, cake, or sugar crap.
I will stretch and foam roll every morning and every evening.
I am going to stick to my “healthy living” lifestyle commitment even while traveling for 7 days.
I am going to make a film every day. Nothing special just something. I enjoy making films and have many ideas, but most of them i never put into action. So here, probalby the films will be quite short and not very intresting or good. But I want to learn how to make better videos, but I always wait till there is a oppertunity to make a real film.
So every day a film, seven days in a row.
May I be blessed with some creativity XD
I am going to read the bible every day. I wanted to read a chapter every day, but I have slacked off for the past several weeks.
Wow this post comes at a strange time really. In my life I have flatlined twice suffered two major concussions one resulting in traumatic brain injury any other resulting in me just acting stupid for about a week however as I write this I am laid up with a intercostal stitch. Nothing could be more painful nothing could regulate your breathing more, then Joe brings on the seven day challenge. I had to give it a lot of thought considering my current condition of laid out flat on the bed with nowhere to go and my entertainment being a ceiling fan!
They say that God will only give you things that you can handle, obviously God thinks I am a bad ass! Therefore not only will I take on Joles seven day challenge I will accomplish seven things that I have not accomplished or need to accomplish that I have been putting off and anybody that was just a step up with me and take the seven day challenge seven steps more is welcome to join me, Bring it on baby!
1) today is Tuesday 14 April by 21 April I WILL have made $500.00 more $ for or in my brokerage account sans capital gains.
2). I will right 7 days in my book and post it here some how
3). I will compleat all assigned weight training by body part in 7 days
4). I will pray daily ( been slacking )
5). I will contact 7 friends I blew off during my transformation challenge
6). I will finish reading the 2 books I currently say I have started
7). I will work towards vigorously becoming the best version of my self that the creator has endowed me to be! Because I am a bad ass
Amy Aho says
This challenge could not have come at a better time. Developing better dicipline and pushing through discomfort is what I will be focusing on by committing to going for a run everyday for 7 days. I have other things I could focus on but I have a feeling that successfully commiting to excercise will help me stay engergized and motivated to work on other things as well.
Mary Ellen says
I will exercise for at least 60 minutes every day for the next 7 days. A JumpStart to exercise!
I will remain sugar-free for the next seven days, in spite of the challenges of traveling and of being with my loving-and-sugar-happy family.
Alex HD says
I will wake up the next 7 days at 5:00am. This will allow me more time to focus on important details of my life without feeling rushed.
Tanner Svanas says
I will run every day this week.
I will design, describe the idea and evaluate the cost of the idea of mine for the Natural Light Home features project – 7 Days, 7 Pages
Rik Allen says
I am going to take the next 7 days to start my reading habit. I want to read more often so I am going to read every day.
Work related email and case notes don’t count. I am allowing online articles but I won’t accept a 2 minute article as enough to qualify for the day.
I’m going to learn to program in Haskell for the next 7 days.
why? because I’m always SAYING that I’d like to learn functional programming but I end NEVER doing anything practical towards that goal.
sorry my goal is not fitness oriented, but it’s something I’ve been kicking around for a long time 😛
Limiting myself to 1 hour (or less) of TV/night. The “extra” time will be spent catching up on reading.
I’m with Jenny. I have a laundry list of things that I could commit to. That I should commit to, but one is the goal for the time being. I wake between 3 and 4 every AM and sit, watching the news in 30 minute intervals till it is time to shower and go to work. I see it as 6 to 8 different intervals that I can get off the couch and work out in my home gym. I can miss 30 to 45 minutes of the “news” that I watch to death every morning. My commitment is 7 days, 30-45 minutes every morning. No excuses. Not only do I get to “do as I say I’m going to do” but I get the added benefit of feeling great. So tomorrow morning is the deal. If I can keep with it for 7 days, then I can roll with it longer.
Thank you for calling me on my BS 🙂
Mike Rowe says
I will spend at least one hour a day working with my team or raising money for our two sponsored families.
Wolf Mirasol says
Eat according to plan. Every time.
Half my plate will be vegetables. 1/4 of my plate will be carbs. 1/4 will be protein.
Eat only until I’m not hungry. Not until I’m full- until I’m not hungry.
3 meals, 2 snacks.
I will stay away from ice cream and I will read or write for 15 minutes a day for the next 7 days.
I will meditate with a focus on mindfulness (what I’m feeling, thinking, sensing, experiencing) for at least 5-minutes/day for the next 7-days.
I commit to completing a 60 minute workout for the next 7 days.
Keith Neisler says
I will walk everyday for the next 7 days. This will get me back on track to get in shape.
Work out seven days a week and spend 30 minutes every day working on my workshop
No beer, or any alcohol, for the next seven days. Today’s day one!
No complaining/whining whatsoever for the next 7 days.
I will get up 1/2 earlier and go for a walk. Doesnt sound like much, but I am overweight, and obese.
I have a dangerous sugar addiction. I’m going to refrain from eating any candy, cookies, or any other sweets. If my sweet tooth becomes unbearable, I’ll eat some fruit.
I will stay on the Nutritarian diet exclusively this week. When I successfully complete the week, I will do it for another week. And so on. This is something I’ve been dabbling with and talking about for a couple years. Now’s the time.
I will food prep and bring my own lunches to work/make dinner at home for the 7 days.
I will workout.
I will work out for 7 days in a row, and not make excuses to not just because I have a cold.
For each of the next 7 days I will put 1 hour of work towards selling/clearing out my unwanted and unused possessions.
I commit to completing a project I started nearly a year ago – a toy for my grandson. It will be ready for the post by day 7 if not before.
I will actually diet for 7 days.
I will prep and launch the story contest for our writer’s conference this fall. I’m over a month behind, the committee meets next week, and I’m disappointing my friends. I will put aside my novel and spend my writing time on the contest for the next 7 days.
I will eat clean paleo for 7 days
My one thing for this challenge will be a question: “Is this the best you can?” and I am going to answer to it every time I find myself doing something. Already started answering to it today while going out for a run and getting angry that I couldn’t find a thing or something “cool” and attainable in my mind, to commit to for this challenge. Really tired of good enough and playing it safe, also I now have a new 10K personal best. #BOOM
I will eat a nutritious meals (including a substantial protein) for the next 7 days!
I will make a to do list for the next 7 days, and actually do what it is on it. I have a lot of things that I need to be doing, but I havent even done any of them yet!
Maddie Schroeder says
All my work will be done before 4:00 (Parkinson’s law) for the next seven days.
Challenge accepted: 7 days of sticking to my study plan incl. times (!!!) and therefore rocking my assignments.
I will not eat any junk food for 7 days. No cookies. No cakes. No ice cream. No chips. No crap. Period.
I will abstain from eating bread, cakes, pies and baked foods for the next 7 days. Replacing them with vegetables and protein.
I will run, walk or workout at the gym (or in home) for a minimum of 1 hour total every day for these 7 days.
Justin Leong says
I’m going to be more efficient by completing at least 8 Pomodoro sessions a day.
Exercise even if is only for ten minutes.I have been in a standby mode for to long got to get goin again.
Cold shower. first thing in the morning.
H. Scott Dalton says
Some great goals here. I look forward to seeing them accomplished!
I will brainstorm a list of twenty ways to make money through my website. Time to quit thinking about it and start doing it.
I will be cold contacting for my business one person everyday.
I will start memory training and memorize 50 pages of my study each day. And by the end of these 7 days, I will have memorized 350 pages of my study, which is awesome. Also, I will meditate daily…
I will work on my academic projects for 4 hours each day. No distractions, TV, Facebook, etc. Just me at my desk, plugging away. Thanks for this, Joel!
david shields says
I am going to exercise every day for the next seven days 3 days strength 4 days cardio…to kick start my cycling revolution
I’m going to update my website once a day for the next seven days (because it’s been almost two months since nuking it that I didn’t update it).
I will drink 100 oz water each day for seven days.
I will fully commit to my dancing for the next 7 days ( and beyond.)
I will plan my meals and eat what I plan…
I will do 30 minutes exam revision every day.
I will wake up at 6.20 every morning, do yoga and meditate.
I am going to do lacrosse ball mobility and do a back flip every day. It is something I used to be able to do, and then re-learned yesterday and I don’t want to let me fear make me stop doing it again.
I have been slacking..I work a 12 hour shift 7 days/week (deployed) and have been using the excuse that I am tired and am avoiding the gym. So…
I will work out everyday for the next 7. Period.
I will focus 100% on what I am doing in the moment. Give it 100%. No procrastination, no daydreaming, no worrying – things that I usually do and that lower my efficiency.
I am going to finish my Right Brain Business Plan. I have done all of the ground work just need to finalise and put it all together.
I am goint to study for 20 min every day for the maths exam I have in 7 days. 🙂
I am going to stick to my workout routine for the next seven days. No skipping because I’m tired or did one of my workouts. Both workouts, 7 days, starting in 5 minutes in the rain!
I will not drink soda for the next seven days.
I will re-start my dance practice in the mornings, no excuses.
I will study 6hrs everyday for the next 7 days. BOOM!
I’m going to finish the first draft of my 4000 word extended essay. It’s gonna happen.
I’m going to meditate for ten minutes every day. It’s something I’ve been telling myself I “need to get back into”, so now’s as good a time as any….
My one thing: I will complete my instagram guide for growing your following within the next 7 days.
Marc A. (@drmarctagon) says
I commit to working out at least 30 minutes a day for the next 7 days…………..starting tomorrow.
I will walk at least 20 minutes every day – partly as training for a long walk on Saturday.
I did it: http://www.strava.com/athletes/1009864
I’m going to yoga class for the next seven days.
I will eat only meat and vegetables between 4 and 8 pm for 7 days
I will be done with all work-related tasks by 11 pm each night.
I will spend 15 minutes every day sorting, shredding and filing. I have two baskets of papers, etc that I have been procrastinating about and ignoring. I know I lose focus and get overwhelmed after 20 minutes, so I’ll start with a 15 minute commitment everyday.
I will eat only fruit, vegetables and some form of protein at every meal for the next 7 days.
This is so inspiring. I have been really lacking in motivation lately. I commit to reading a chapter a day and calling three friends a day. inspiration and accountability
Bulletproof coffee every morning, + no sugar for 7 days.
I’m going to complete my-to-do list everyday! (ahem! MCAT!)
I’m going to do abs every morning in the next 7 days, using an app and following a program.
Jacob O says
For the next seven days, I’m going to really get cracking at my Python skills. I’ve been slacking and I really need to get back into the groove I had going for a while.
I’m going to go for a run for the next 7 days.
I will do 30 Burpees (in addition to my workouts) Everyday.
i will do my workout and stretch routine every day for next 7 days.
No porn and No sexting with anyone other than my girlfriend. 7 Days. Integrity.
I am in. I have been thinking I need to get back into walking in the evening, so that is what I will do.
I will walk for 1 hour every evening after work for the next 7 days.
I will pick up writing to do lists again for at least the next seven days
I an going to apply for 1 scholarships every day for the next 7 days.
I will start a 1 hour “power hour” of focused attention on a specific topic from 9am until 10am. During that time I will focus and work on just one thing. I have two options during that time, do the work or sit in silence (well with white noise on but still). No distractions, just focused on the topic at hand and that’s it.
I am going to make time (30 minutes) to read my Bible daily, pray, and meditate on the Word as well. Started on a Bible in a Year plan in January and fell off the band wagon. Thanks Joel for the reminder that every day is a brand new chance to change your life for the better, not just Mondays and January 1.
I will workout daily!
I will eat and drink Paleo-only for the next 7 days.
I will complete some simple paperwork for two insurance policies that I have been procrastinating on for months. As a result, I will receive money!.
Starting from Monday I will publish a peice of content on my blog everyday for seven days
I will self study for my 8 AP exams for at the minimum 10 hours a day, and I will ace all of them this May
I will go running outside for the next 7 days
I will spend at least ten minutes straightening my house every day for the next 7 days. (and hopefully get it back to my standard of “clean”)
Starting today I will study for 2 hours every day for the next week.
I am going to invest in myself, with two 1.5hr productive daily rituals for my mornings & afternoons.
Morning; Wake up at 6:30am, cardio exercise, eat a healthy breakfast, and set out my to-do list for the day.
Afternoon; Lift Weights (TUE, THUR, SAT), Prep a healthy lunch for the next day.
I will solve one Physics problem a day
I will dedicate at least one hour a day for the next seven days to writing comedy.
I will sit in my reading chair and do Misophonia work for one hour a day for a total of 7 hours over the next 7 days.
I will use my phone for less than 1h 30m every day.
I will do Zanshin twice every day for the next 7 days. Not that hard, right???
I will wake up at 4 for 7 days
For the next 7 days I will workout at least 30 min every day.
I have been offered an athletic scholarship to play soccer at a school in Hawaii. Lately I’ve been slacking at school and my workouts, and am falling behind!!! So I am making the commitment to get up at 6 am before school to do my workouts!
I’m going to stop and think out situations before getting upset. I have issues with anger and want to change that – there’s no better time than now.
I will do self-study for a minimum of seven hours everyday
I hope am not too late to do this in here.. Well here I go, I will be preparing for an entrance exam on may 17. I need to get it as I had lost a few good exams. No more procrastination.
I will get up at 6 to work out for 30 minutes.
My husband and I give free Bible studies in the evenings and weekends. For the next 7 days I will dedicate 5 hrs in talking to new people and encouraging them. 😀 Also, I have been writing letters to the homeless. I will give them the letters during these 7 days. 🙂 So excited! Your site is awesome! Thanks for the encouragement Joel! 🙂
gueric g says
I am going to stop proscratinating for the next 7 days.
I did accomplish my 7 day integrity goal and I am now on day 15! 😀 It has been a wonderful experience to talk to strangers every day. My goal is to spend at least 5 hrs every day talking to people about God and what the Bible teaches, but there are days I dedicate 8 hrs per day. 😀 In order to do this, I am only working 10 hrs per week for this month. This is another benefit of being my own boss, hehe. Money isn’t everything or gives you happiness. Doing what I know is right does. Although there are days when I don’t feel like going out and talking to strangers since I don’t know how they will react, I still do it because I know how Bible principles will enrich their lives and mine as well. Your blog is great Joel! 😀
I will go on a juice fast starting today.
I’m going to wake up to alarm clock every morning on time and jump into cold shower.
Any chance you want to restart the 7 day challenge.
Joel Runyon says
Eileen – you can do the 7 day challenge any time you want.
I know this is an old thread but I saw the integrity challenge mentioned on lifehacks and I think it’s a cool idea. I’m going to get up at 5am every morning for the next 7 days. I’m self employed and its hard working around a 2 year old, so this would be the perfect time for me to do some child free work and get my day in order. Only problem is she doesn’t always sleep through the night so it’s gonna be hard!
Love this. I will meditate every morning for the next 7 days.
Awesome ways, Dude.
I really like the point and best of all time.