Andrian - 30 Challenges, 30 Days, Zero Excuses Volume 1

30 Challenges

30 Days

Zero Excuses

Written by Andrian Iliopoulos

Copyright 2015 by Andrian Iliopoulos

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

To every single one of you who decide to transcend your limits and pursue a more purposeful reality.

Table of Contents

Introduction

Hello, and welcome to the 30 Challenges 30 Days Zero Excuses handbook.

First off, I want to congratulate you for deciding to purchase this book. I can assure you that this is one of the most valuable purchases you have ever made.

The goal of this project is simple:

I created this project initially for myself because I was tired of wasting time and energy on a daily life that was abstractly defined. I wanted to find a way to master my productivity, organize my schedule, and achieve a healthy work and life balance.

These challenges didnt come to me organically. They were all inspired after careful consideration of habits and practices evangelized by extremely successful people.

People like Warren Buffet, Tim Ferriss, Tony Robbins, and Richard Branson to name but a few.

The challenges are divided into three main categories: Mental, Physical, and Social.

They are all picked strategically to have an immediate impact in the way you experience your day-to-day life.

I can assure you that after these 30 days, you wont be able to recognize yourself and the progress you have made as an individual.

How It Works

In each chapter, I explain a different challenge you need to accomplish every day.

The challenges are 30 in total, which means that you need to complete 30 challenges every day for 30 days.

I can already hear you say that 30 challenges is too many.

I can already hear you try to find excuses to not even start your attempt.

I can already hear you say that you are not ready for this.

But I can also hear a tiny voice buried somewhere inside you that screams how bad you want to accomplish this.

I say enough with the excuses.

I say lets make this voice loud and clear.

I say lets take your life into your own hands.

Now, enough with the talking. Its time to take action.

The best way to approach the challenges is as follows:

And by the way, dont worry. You are not alone in this.

So many people have already started to enjoy the benefits of this project.

I am one of them and Ill be there at every single step of your journey.

If you ever need someone to motivate you and provide guidance and advice along the way, dont hesitate to contact me at .

So, are you ready?

Lets do this.

Challenge No. 1: Sleep At Least 7 Hours Every Night

It feels ridiculous to me how much people underestimate the importance of sleep today.

I have experimented with sleeping patterns quite extensively and I have come to the following conclusion:

Sleep is the best cure for any problem you might encounter.

I just cant recall the countless times I have been in the midst of a creative block or I was facing an emotional rollercoaster and decided to stop whatever I was doing, take a good 7-8 hour sleep, and the moment I woke up, I was ready to face my challenge from a fresh perspective.

What most people fail to understand is that sleep works as a tool to clear the brains short memory storage.

In a study conducted at UC Berkeley in 20071, the researchers found that fact-based memories are temporarily stored in the hippocampus before being sent to the brains prefrontal cortex, which may have more storage space.

The brain has a limited amount of energy at its disposal, and it appears that it must choose between two different functional states: awake and aware, or asleep and cleaning up. You can think of it like having a house party. You can either entertain the guests, or clean up the house, but you can't really do both at the same time.

There is nothing worse for your brain than underestimating its capacity and processing power. Just like you would reboot your computer when you experience lagging, you should reboot your brain when you see that it fails you.

Now, to get the most out of your sleep, I would suggest the following:

Optional: