1. Exercise for at least 45 minutes
2. Drink 64 ounces of water
3. Eat at least two fruits and two vegetables
4. No Sugar
To get the most bang for your buck this would also include cutting out all white flour, considering it turns into sugar in your body. Aim for eating WHOLE WHEAT rather than enriched white flour. Eating white flour however will not take away your point for the day.
5. No Junk food
This means no soda, no fast food, no junk.
6. Get at least 7 hours of sleep
You should be getting at least 7 hours of sleep each day. If you don't get it in at night you can take a nap in the day to make up for lost time. But in order to get your point it needs to add up to 7 hours.
7. No eating after 8 pm
Unless it is your dinner. Do your best to eat before 8, but if you can't get it in you can still eat your meal.
8. Read 15 minutes of uplifting material
9. Write in your journal
10. Set your own daily goal. This goal should remain the same throughout the challenge. This could be a variety of things, but choose something that you are not already doing daily. Make is something that you want to actually improve in. Here are a few examples:
-Play with my kids for at least 30 minutes a day.
-Organize something in my house each day.
-Do an act of kindness for someone each day.
-Do something for your spouse.
Each week you get one free day. This means that you will still get all your points for that day even if you do not do each thing. Your free day has to be used altogether on the same day with the exception of exercise. For example: If you choose your free day to be Saturday you can exercise that day and not exercise on Sunday. But on Sunday you would still need to do everything else to get your points.
