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You are here: Home / The Impossible / 7 Day Integrity Challenge

7 Day Integrity Challenge

April 14, 2015 By Joel Runyon 181 Comments

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 7 Day Integrity Challenge.
  • My 7 Day Commitment
  • Why
  • You Want In?

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).

Why

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.

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Filed Under: The Impossible

About Joel Runyon

I started IMPOSSIBLE to push myself to try to live a life worth writing about by pushing my limits, living an adventure & telling a great story by doing the impossible. You can get free updates in your inbox via your new favorite newsletter, free fitness training tutorials, and see all my businesses at Impossible X and our philanthropic efforts at Impossible.org

Comments

  1. Vic Magary says

    April 14, 2015 at 7:00 am

    I will not drink alcohol for the next seven days.

    Reply
    • Denise says

      April 14, 2015 at 7:33 am

      I will walk everyday for seven days for at least 30 minutes.

      Reply
    • Alain says

      April 14, 2015 at 7:36 am

      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

      Reply
    • Ryan says

      April 14, 2015 at 8:27 am

      You and me both. Alcohol is a terrible drug.

      Reply
  2. Colin says

    April 14, 2015 at 7:03 am

    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.

    Reply
  3. Joel Runyon says

    April 14, 2015 at 7:05 am

    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).

    Reply
  4. Heather N says

    April 14, 2015 at 7:05 am

    Finish 2 projects for work that I have been putting off for months now!

    Reply
  5. Daniel says

    April 14, 2015 at 7:06 am

    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.

    Reply
  6. Robert Donnelly says

    April 14, 2015 at 7:06 am

    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).

    Reply
  7. Kurt says

    April 14, 2015 at 7:06 am

    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!

    Reply
  8. Olivia says

    April 14, 2015 at 7:12 am

    I’m going to start writing my children’s book. 4 pages a day for 28 pages at the end of this.

    Reply
  9. Sadie says

    April 14, 2015 at 7:14 am

    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…

    Reply
    • Yoann says

      April 14, 2015 at 9:52 am

      I’ll practice spanish lessons 20 minutes a day for the next seven days.

      Reply
  10. Kirk says

    April 14, 2015 at 7:20 am

    I am going to meditate for 10 minutes a day. Time to get my head refocused In the game.

    Reply
  11. Eaton says

    April 14, 2015 at 7:20 am

    I am going to follow my sugar detox for the next seven days to contribute to beating my sugar addiction.

    Reply
  12. Dan says

    April 14, 2015 at 7:21 am

    I’m going to keep a gratitude journal for the next 7 days.

    Reply
  13. Felipe says

    April 14, 2015 at 7:22 am

    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.

    Reply
  14. Agamya says

    April 14, 2015 at 7:24 am

    I’m going to complete my to-do list every single day for the next 7 days
    .

    Reply
    • Alex says

      April 14, 2015 at 7:55 am

      I’m going to do this too! It’s time for me tot stop procrastinating.

      Reply
    • Erock says

      April 14, 2015 at 9:15 pm

      Set meaningful, realistic daily goals and accomplish them!

      Reply
  15. Stephanie says

    April 14, 2015 at 7:25 am

    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 !

    Reply
  16. Steve says

    April 14, 2015 at 7:32 am

    I’m going to wake up at 6am for the next 7 days.

    Reply
  17. Andrea says

    April 14, 2015 at 7:33 am

    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! 🙂

    Reply
  18. Braxton says

    April 14, 2015 at 7:39 am

    I’m running sprints every day for seven days in my back yard.

    Reply
  19. Rebecca says

    April 14, 2015 at 7:39 am

    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.

    Reply
  20. Chris says

    April 14, 2015 at 7:39 am

    I will work om my art for three hours a day for the next 7 days.

    Reply
  21. Chad says

    April 14, 2015 at 7:40 am

    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.

    Reply
  22. Adrian says

    April 14, 2015 at 7:40 am

    Quite simple: run everyday.

    Reply
  23. Steven says

    April 14, 2015 at 7:41 am

    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.

    Reply
  24. John says

    April 14, 2015 at 7:41 am

    I’ll practice guitar 30 mn a day this week.
    Deal :).

    Reply
  25. Lisa Sherratt says

    April 14, 2015 at 7:42 am

    I’m going to get up and do 30 mins of movement (yoga, walking, exercise video) at least every day before work.

    Reply
  26. jackie says

    April 14, 2015 at 7:54 am

    I want to drop into the 170s in the next 2 weeks and then the 160s in the next 2 weeks.

    Reply
  27. Rachel says

    April 14, 2015 at 7:55 am

    I will read for 1hr everyday for the next 7 days.

    Reply
  28. Denise says

    April 14, 2015 at 8:02 am

    I will meditate for 20 minutes everyday for the next 7 days.

    Reply
  29. Neha says

    April 14, 2015 at 8:06 am

    I’m going to work out every day for the next 7 days. 🙂

    Reply
  30. Jeanne says

    April 14, 2015 at 8:15 am

    I will do the 30day shred everyday for seven days!

    Reply
  31. Roger says

    April 14, 2015 at 8:17 am

    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.

    Reply
  32. Nicole says

    April 14, 2015 at 8:21 am

    I just had a talk with myself about this yesterday!!
    I’m in!
    I will draw in my sketch book for 20-60 minutes a day for the next 7 days.

    Reply
  33. Enrique says

    April 14, 2015 at 8:22 am

    I will visit posible clients for my business in order to make it grow.

    Reply
  34. Cj says

    April 14, 2015 at 8:23 am

    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.

    Reply
  35. Priyanka says

    April 14, 2015 at 8:26 am

    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!

    Reply
  36. Jennifer says

    April 14, 2015 at 8:27 am

    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!

    Reply
  37. Tim says

    April 14, 2015 at 8:37 am

    I will meditate at least 30 minutes every morning. Thanks for the motivation!

    Reply
  38. Anastasia says

    April 14, 2015 at 8:39 am

    I will eat only healthy food, all homemade by myself.

    Reply
  39. Gueric G says

    April 14, 2015 at 8:41 am

    Challenge accepted.
    I’ll be in the gym 4 four times, cardio 3 times, and ab training everyday until the end of the 7 days.

    Reply
  40. Sean Hoy says

    April 14, 2015 at 8:44 am

    No sugar for 7 days!

    Reply
  41. James says

    April 14, 2015 at 8:47 am

    I will wake up (and get up) at 3:00am everday for the next seven days.

    Reply
  42. Mike says

    April 14, 2015 at 8:49 am

    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!

    Reply
  43. Mathieu says

    April 14, 2015 at 8:53 am

    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 🙂

    Reply
  44. jenny sansouci says

    April 14, 2015 at 8:53 am

    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.

    Reply
  45. Robert says

    April 14, 2015 at 8:53 am

    I’m going to run +10km each day and post to Strava.

    Reply
  46. Missy Moody says

    April 14, 2015 at 8:57 am

    I will not eat processed sugar for 7 days. No cookies, cake, or sugar crap.

    Reply
  47. Vonnie says

    April 14, 2015 at 8:59 am

    I will stretch and foam roll every morning and every evening.

    Reply
  48. Cathy says

    April 14, 2015 at 9:02 am

    I am going to stick to my “healthy living” lifestyle commitment even while traveling for 7 days.

    Reply
  49. Claire says

    April 14, 2015 at 9:08 am

    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

    Reply
  50. Lee says

    April 14, 2015 at 9:25 am

    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.

    Lee

    Reply
  51. Brian says

    April 14, 2015 at 9:28 am

    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

    Reply
  52. Amy Aho says

    April 14, 2015 at 9:30 am

    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.

    Reply
  53. Mary Ellen says

    April 14, 2015 at 9:31 am

    I will exercise for at least 60 minutes every day for the next 7 days. A JumpStart to exercise!

    Reply
  54. Deborah says

    April 14, 2015 at 9:31 am

    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.

    Reply
  55. Alex HD says

    April 14, 2015 at 9:40 am

    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.

    Reply
  56. Tanner Svanas says

    April 14, 2015 at 9:50 am

    I will run every day this week.

    Reply
  57. Gosia says

    April 14, 2015 at 9:52 am

    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

    Reply
  58. Rik Allen says

    April 14, 2015 at 9:52 am

    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.

    Reply
  59. Rob says

    April 14, 2015 at 9:53 am

    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 😛

    Reply
  60. CJ says

    April 14, 2015 at 9:55 am

    Limiting myself to 1 hour (or less) of TV/night. The “extra” time will be spent catching up on reading.

    Reply
  61. Tina says

    April 14, 2015 at 9:57 am

    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 🙂

    Reply
  62. Mike Rowe says

    April 14, 2015 at 9:57 am

    http://www.facebook.com/11thhourracing

    I will spend at least one hour a day working with my team or raising money for our two sponsored families.

    Reply
  63. Wolf Mirasol says

    April 14, 2015 at 10:03 am

    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.
    Done.

    Reply
  64. Alex says

    April 14, 2015 at 10:04 am

    I will stay away from ice cream and I will read or write for 15 minutes a day for the next 7 days.

    Reply
  65. Jonathan says

    April 14, 2015 at 10:05 am

    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.

    Reply
  66. Patsy says

    April 14, 2015 at 10:10 am

    I commit to completing a 60 minute workout for the next 7 days.

    Reply
  67. Keith Neisler says

    April 14, 2015 at 10:20 am

    I will walk everyday for the next 7 days. This will get me back on track to get in shape.

    Reply
  68. Frank says

    April 14, 2015 at 10:20 am

    Work out seven days a week and spend 30 minutes every day working on my workshop

    Reply
  69. Rich says

    April 14, 2015 at 10:24 am

    No beer, or any alcohol, for the next seven days. Today’s day one!

    Reply
  70. Prakash says

    April 14, 2015 at 10:27 am

    No complaining/whining whatsoever for the next 7 days.

    Reply
  71. Laura says

    April 14, 2015 at 10:51 am

    I will get up 1/2 earlier and go for a walk. Doesnt sound like much, but I am overweight, and obese.

    Reply
  72. Stacy says

    April 14, 2015 at 10:54 am

    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.

    Reply
  73. Ed says

    April 14, 2015 at 10:56 am

    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.

    Reply
  74. Amanda says

    April 14, 2015 at 10:57 am

    I will food prep and bring my own lunches to work/make dinner at home for the 7 days.

    Reply
  75. Bill says

    April 14, 2015 at 11:04 am

    I will workout.

    Reply
  76. Dani says

    April 14, 2015 at 11:18 am

    I will work out for 7 days in a row, and not make excuses to not just because I have a cold.

    Reply
  77. Michael says

    April 14, 2015 at 11:26 am

    For each of the next 7 days I will put 1 hour of work towards selling/clearing out my unwanted and unused possessions.

    Reply
  78. Barbara says

    April 14, 2015 at 11:28 am

    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.
    Thanks Joel

    Reply
  79. Ryan says

    April 14, 2015 at 11:39 am

    I will actually diet for 7 days.

    Reply
  80. Darin says

    April 14, 2015 at 11:49 am

    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.

    Reply
  81. dave says

    April 14, 2015 at 11:51 am

    I will eat clean paleo for 7 days

    Reply
  82. Peter says

    April 14, 2015 at 11:55 am

    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

    Reply
  83. Wende says

    April 14, 2015 at 11:58 am

    I will eat a nutritious meals (including a substantial protein) for the next 7 days!

    Reply
  84. Alyssa says

    April 14, 2015 at 12:00 pm

    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!

    Reply
  85. Maddie Schroeder says

    April 14, 2015 at 12:06 pm

    All my work will be done before 4:00 (Parkinson’s law) for the next seven days.

    Reply
  86. luisa says

    April 14, 2015 at 12:07 pm

    Challenge accepted: 7 days of sticking to my study plan incl. times (!!!) and therefore rocking my assignments.

    Reply
  87. Ron says

    April 14, 2015 at 12:09 pm

    I will not eat any junk food for 7 days. No cookies. No cakes. No ice cream. No chips. No crap. Period.

    Reply
  88. Neil says

    April 14, 2015 at 12:11 pm

    I will abstain from eating bread, cakes, pies and baked foods for the next 7 days. Replacing them with vegetables and protein.

    Reply
  89. Rita says

    April 14, 2015 at 12:15 pm

    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.

    Reply
  90. Justin Leong says

    April 14, 2015 at 12:18 pm

    I’m going to be more efficient by completing at least 8 Pomodoro sessions a day.

    Reply
  91. Adriana says

    April 14, 2015 at 12:22 pm

    Exercise even if is only for ten minutes.I have been in a standby mode for to long got to get goin again.

    Reply
  92. zayd says

    April 14, 2015 at 12:27 pm

    Cold shower. first thing in the morning.

    Reply
  93. H. Scott Dalton says

    April 14, 2015 at 12:28 pm

    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.

    Reply
  94. SP says

    April 14, 2015 at 12:34 pm

    I will be cold contacting for my business one person everyday.

    Reply
  95. Suyash says

    April 14, 2015 at 12:42 pm

    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…

    Reply
  96. Shantee says

    April 14, 2015 at 12:44 pm

    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!

    Reply
  97. david shields says

    April 14, 2015 at 12:50 pm

    I am going to exercise every day for the next seven days 3 days strength 4 days cardio…to kick start my cycling revolution

    Reply
  98. Marco says

    April 14, 2015 at 12:57 pm

    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).

    Reply
  99. Kevin says

    April 14, 2015 at 1:01 pm

    I will drink 100 oz water each day for seven days.

    Reply
  100. Z. says

    April 14, 2015 at 1:05 pm

    I will fully commit to my dancing for the next 7 days ( and beyond.)

    Reply
  101. Joyel says

    April 14, 2015 at 1:23 pm

    I will plan my meals and eat what I plan…

    Reply
  102. NinjaDave says

    April 14, 2015 at 1:48 pm

    I will do 30 minutes exam revision every day.

    Reply
  103. Alexandra says

    April 14, 2015 at 1:58 pm

    I will wake up at 6.20 every morning, do yoga and meditate.

    Reply
  104. Richard says

    April 14, 2015 at 2:14 pm

    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.

    Reply
  105. Steph says

    April 14, 2015 at 2:28 pm

    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.

    Reply
  106. Roxana says

    April 14, 2015 at 2:34 pm

    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.

    Reply
  107. Kalema says

    April 14, 2015 at 2:34 pm

    Hi
    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.

    Reply
  108. Rocio says

    April 14, 2015 at 3:14 pm

    I am goint to study for 20 min every day for the maths exam I have in 7 days. 🙂

    Reply
  109. Sarah says

    April 14, 2015 at 3:44 pm

    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!

    Reply
  110. LKm says

    April 14, 2015 at 5:22 pm

    I will not drink soda for the next seven days.

    Reply
  111. Cindy says

    April 14, 2015 at 5:35 pm

    I will re-start my dance practice in the mornings, no excuses.

    Reply
  112. Zoey says

    April 14, 2015 at 6:12 pm

    I will study 6hrs everyday for the next 7 days. BOOM!

    Reply
  113. Meg says

    April 14, 2015 at 6:33 pm

    I’m going to finish the first draft of my 4000 word extended essay. It’s gonna happen.

    Reply
  114. Phoenix says

    April 14, 2015 at 6:40 pm

    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….

    Reply
  115. Kitty says

    April 14, 2015 at 7:35 pm

    My one thing: I will complete my instagram guide for growing your following within the next 7 days.

    Reply
  116. Marc A. (@drmarctagon) says

    April 14, 2015 at 7:40 pm

    I commit to working out at least 30 minutes a day for the next 7 days…………..starting tomorrow.

    Reply
  117. Sonya says

    April 14, 2015 at 7:55 pm

    I will walk at least 20 minutes every day – partly as training for a long walk on Saturday.

    Reply
    • Sonya says

      April 20, 2015 at 10:26 pm

      I did it: http://www.strava.com/athletes/1009864

      Reply
  118. Marialena says

    April 14, 2015 at 8:27 pm

    I’m going to yoga class for the next seven days.

    Reply
  119. Sanda says

    April 14, 2015 at 10:51 pm

    I will eat only meat and vegetables between 4 and 8 pm for 7 days

    Reply
  120. AD says

    April 14, 2015 at 11:07 pm

    I will be done with all work-related tasks by 11 pm each night.

    Reply
  121. Alexandra says

    April 15, 2015 at 6:54 am

    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.

    Reply
  122. Charlene says

    April 15, 2015 at 8:04 am

    I will eat only fruit, vegetables and some form of protein at every meal for the next 7 days.

    Reply
  123. Zav says

    April 15, 2015 at 8:17 am

    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

    Reply
  124. Devan says

    April 15, 2015 at 8:32 am

    Bulletproof coffee every morning, + no sugar for 7 days.

    Reply
  125. Myles says

    April 15, 2015 at 8:36 am

    I’m going to complete my-to-do list everyday! (ahem! MCAT!)

    Reply
  126. Malk says

    April 15, 2015 at 8:37 am

    I’m going to do abs every morning in the next 7 days, using an app and following a program.

    Reply
  127. Jacob O says

    April 15, 2015 at 10:08 am

    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.

    Reply
  128. Pauline says

    April 15, 2015 at 10:40 am

    I’m going to go for a run for the next 7 days.

    Reply
  129. Razz says

    April 15, 2015 at 10:59 am

    I will do 30 Burpees (in addition to my workouts) Everyday.

    Reply
  130. Wally says

    April 15, 2015 at 11:12 am

    i will do my workout and stretch routine every day for next 7 days.

    Reply
  131. steve says

    April 15, 2015 at 3:23 pm

    No porn and No sexting with anyone other than my girlfriend. 7 Days. Integrity.

    Reply
  132. simon says

    April 15, 2015 at 3:54 pm

    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.

    Reply
  133. Lukas says

    April 15, 2015 at 4:28 pm

    I will pick up writing to do lists again for at least the next seven days

    Reply
  134. Love says

    April 15, 2015 at 5:01 pm

    I an going to apply for 1 scholarships every day for the next 7 days.

    Reply
  135. Ryan says

    April 15, 2015 at 7:18 pm

    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.

    Reply
  136. Elle says

    April 15, 2015 at 9:58 pm

    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.

    Reply
  137. Jana says

    April 15, 2015 at 11:51 pm

    I will workout daily!

    Reply
  138. Sienna says

    April 16, 2015 at 1:37 pm

    I will eat and drink Paleo-only for the next 7 days.

    Reply
  139. Lynne says

    April 16, 2015 at 2:37 pm

    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!.

    Reply
  140. Samith says

    April 16, 2015 at 8:37 pm

    Starting from Monday I will publish a peice of content on my blog everyday for seven days

    Reply
  141. Danny says

    April 16, 2015 at 9:50 pm

    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

    Reply
  142. Gina says

    April 17, 2015 at 12:23 am

    I will go running outside for the next 7 days

    Reply
  143. Ashley says

    April 17, 2015 at 9:42 am

    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”)

    Reply
  144. Burr says

    April 17, 2015 at 10:56 am

    Starting today I will study for 2 hours every day for the next week.

    Reply
  145. Michael says

    April 17, 2015 at 9:07 pm

    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.

    Reply
  146. Anne says

    April 18, 2015 at 9:44 am

    I will solve one Physics problem a day

    Reply
  147. Nick says

    April 18, 2015 at 12:54 pm

    I will dedicate at least one hour a day for the next seven days to writing comedy.

    Reply
  148. Josh says

    April 19, 2015 at 10:20 am

    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.

    Reply
  149. Alessandro says

    April 19, 2015 at 12:54 pm

    I will use my phone for less than 1h 30m every day.

    Reply
  150. Michael says

    April 19, 2015 at 10:06 pm

    I will do Zanshin twice every day for the next 7 days. Not that hard, right???

    Reply
  151. adhika says

    April 22, 2015 at 7:33 am

    I will wake up at 4 for 7 days

    Reply
  152. Charlotte says

    April 22, 2015 at 7:42 am

    For the next 7 days I will workout at least 30 min every day.

    Reply
  153. Clairee says

    April 23, 2015 at 11:07 pm

    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!

    Reply
  154. Connor says

    April 24, 2015 at 8:53 pm

    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.

    Reply
  155. Paras says

    April 25, 2015 at 1:17 pm

    I will do self-study for a minimum of seven hours everyday

    Reply
  156. Tushara says

    April 29, 2015 at 2:11 pm

    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.

    Reply
  157. Angela says

    May 1, 2015 at 11:04 am

    I will get up at 6 to work out for 30 minutes.

    Reply
  158. Laura says

    May 12, 2015 at 10:31 am

    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! 🙂

    Reply
  159. gueric g says

    May 18, 2015 at 12:02 pm

    I am going to stop proscratinating for the next 7 days.

    Reply
  160. Laura says

    May 27, 2015 at 9:05 pm

    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! 😀

    Reply
  161. Beat says

    November 9, 2015 at 11:20 pm

    I will go on a juice fast starting today.

    Reply
  162. Stanislav says

    October 18, 2016 at 2:41 pm

    I’m going to wake up to alarm clock every morning on time and jump into cold shower.

    Reply
  163. Eileen says

    October 19, 2016 at 8:56 am

    Any chance you want to restart the 7 day challenge.

    Reply
    • Joel Runyon says

      October 19, 2016 at 9:39 am

      Eileen – you can do the 7 day challenge any time you want.

      Reply
  164. JLee says

    January 22, 2017 at 9:38 am

    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!

    Reply
  165. Kiki says

    December 15, 2018 at 6:51 am

    Love this. I will meditate every morning for the next 7 days.

    Reply
  166. VelvetFields says

    August 4, 2021 at 1:14 am

    Awesome ways, Dude.
    I really like the point and best of all time.

    Reply

Trackbacks

  1. 7 Day Exercise Challenge » Fresh Simple Five says:
    April 17, 2015 at 6:12 am

    […] etc. I know, real fascinating stuff. Anyway, a few days ago a friend sent me the link to this 7 Day Integrity Challenge and it got me […]

    Reply
  2. The first day. | The Better Me Project says:
    April 21, 2015 at 3:06 pm

    […] was the first day of my 7-day Integrity Challenge. This challenge, posed by Joel Runyon of The Impossible Blog, is for people who talk a lot of bunk […]

    Reply
  3. Squats & Ounces: How I Suck at Integrity | says:
    April 22, 2015 at 12:56 pm

    […] out shortly, the overarching theme of my challenges will be related to better health. For the 7 Day Integrity Challenge, I decided that I would drink 100 oz. of water and do 100 squats a day, as recommended by Madeline, […]

    Reply
  4. The Opposite of Integrity | says:
    April 27, 2015 at 1:58 pm

    […] you asked me if I had integrity prior to this 7 Day Challenge, I wouldn’t have hesitated a second. Of course, I have integrity. I am always honest. You ask […]

    Reply
  5. GOAL-SETTING FOR BEASTS: BE SMARTER ABOUT YOUR GOALS - The Pink Couch - With Peace Amadi says:
    December 28, 2015 at 10:36 pm

    […] don’t remember how I came across Joel Runyon’s post & challenge, but it completely kicked my butt. He is so , so right about the fact that too often our actions do […]

    Reply
  6. Practical Resources To Get Out of Your Head and Back In The Game / Impossible ® says:
    August 22, 2016 at 2:05 pm

    […] is not a training regimen as it is a practice (like this one) of picking a challenge and completing it no matter […]

    Reply
  7. What If You Didn’t Let Yourself Fail? / IMPOSSIBLE ® says:
    December 4, 2018 at 1:07 am

    […] is reminiscent of my integrity challenge from a few years […]

    Reply

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