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

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Andrian 30 Challenges, 30 Days, Zero Excuses Volume 1
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Overview: Are you ready for the 30 most challenging days of your life?

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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:

- Destroy your bad habits.
- Reinvent yourself.
- Assume absolute control over your life.

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:

1) Read every challenge carefully.
2) Prepare yourself for the requirements set for every challenge.
3) Organize your daily schedule based on the instructions provided in the end of the book.
4) Get started.

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 - photo 1

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:

1) Sleep at least 7-8 hours. Getting the right amount of sleep is important in being alert the next day, and several studies have found an association between getting seven to eight hours of sleep and optimal cognitive performance.
2) Sleep in total darkness. Daylight directly inhibits the release of melatonin in your brain. Melatonin is a natural hormone released in your blood when darkness occurs and helps your body feel less alert, thus making sleep more inviting. Therefore, I would strongly recommend reinforcing your room with window blinds or really dark curtains.
3) Stop hitting the snooze button. Even though you might think that hitting snooze will give you a chance to finish your natural sleep cycle and wake up feeling rested, that's not what happens. After you hit snooze and drift off, your brain starts its sleep cycle all over again. When the alarm goes off a second time, you're likely at an even deeper, earlier part of your sleep cycle, which results in you feeling even worse than you did the first time.
4) Get a good mattress. If you already have a good mattress, youre all set. If youre sleeping on something thats thin, lumpy, or too small, take a look at your finances and see if you can set aside $50 100 per month to buy a new mattress. Its worth it.
5) Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65 F or 18 C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
6) Put you phone on airplane mode. Radiation emitted from cell phones can increase the amount of time required to reach deep sleep cycles and decrease the amount of time spent in those cycles.

Optional:

1) Download the Sleep Cycle app. Sleep Cycle alarm clock tracks your sleep patterns and wakes you up during light sleep. Waking up during light sleep feels like waking up naturally rested without an alarm clock.
2) Buy melatonin supplements. If your natural melatonin levels are low and you experience trouble reaching deep sleep stage, melatonin supplements can help you improve your sleep cycles and sleep better. In most cases, melatonin supplements are safe in low doses for short-term and long-term use, but be sure to talk with your doctor about taking them.
3) Try sleep meditation. Use this guided meditation to enter into sleep and enjoy a deep , restorative sleep. Through guided sleep meditation, your muscles will relax, your breathing will become slow and deep, and your common daily thoughts will be replaced with rich, dreamlike imagery. My favorite app for this purpose is calm.com.

Challenge No 2 Wake Up Early Since I finished school I have always been a - photo 2

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