Over-Challenge: Mini-Challenges Make Healthy Living More Fun

Over-reward challenge

In this book, I will introduce a new concept called "micro-challenges." Micro-challenges are small, like micro-habits, but they are not mandatory and can be completed as needed. Micro-challenges are always optional and are not part of a micro-habit plan; their purpose is to give you the opportunity to make additional progress.

Most diet and weight loss programs only consider the effects of strictly following the plan, thus imposing numerous rules and restrictions. For a strategy to be effective, it must carefully manage its mandatory requirements (i.e., rules) to maintain autonomy and prevent us from collapsing under excessive pressure. Optional activities can be largely unrestricted and will not have negative consequences, as omitting them will not damage self-confidence or disrupt a proven track record of success.

Do you understand how wonderful this method is? Imagine a typical day you spend applying this strategy. You don't feel pressured by the gap between your current state and your ideal, but rather you're prepared to complete some simple micro-habits, plus many small but impactful micro-challenges-whether you do the latter is entirely up to you. These challenges aren't tasks, but opportunities. Tasks are heavy burdens, while opportunities feel light and attractive.

Choosing micro-challenges (and micro-habits) allows you to experience a healthy lifestyle in a safe environment. In contrast, those who have tried dieting have experienced a healthy lifestyle, but in a strictly controlled environment, enduring pain in pursuit of results. Unfortunately, this is also the most common perception of a healthy lifestyle. Shame, memories of failed diets, and other emotional burdens weigh heavily on a healthy lifestyle, making it never fun. But a healthy lifestyle can be fun if you are free to experience it without these burdens. Discard your preconceived notions, start experimenting, and you'll be surprised how enjoyable the experience can be.

These micro-challenges share a common philosophy: even the smallest amount of activity is worth doing.

TV Challenge: Exercise or do something for 20 seconds before watching TV (jumping jacks, push-ups, running in place, dancing, etc.). Can't remember? Make a mark on the TV or remote, or stick a sticky note to remind you what to do. If you think 20 seconds isn't worth it, I suggest you try quickly twisting your body for 20 seconds right now and see how it feels.

Twenty seconds is indeed very short, but it feels longer as you do it. Then, your racing heartbeat will make you realize whether those 20 seconds were truly "worthless." I think 20 seconds is a good length for a micro-challenge-it's almost over at the beginning, and the duration isn't too short, reducing resistance while still being effective. Reduced resistance combined with good results effectively helps people stick to anything (that's how bad habits are formed).

The Overwatch TV Challenge: For every 30 minutes of TV, get up and move around for 20 seconds. I recommend scaring your family by dancing. If you can suddenly stand up and start dancing while watching TV with your family without telling them why, you're best friends for life.

The TV Commercial Challenge: Get up and move around during every commercial break. You don't even need to actually "exercise"; just stand up and walk around-commercials are boring anyway. Walk around the house, or tidy up a spot. This helps prevent your metabolism from slowing down while watching TV, and it's nice to relax while doing something good for your health. After the commercial, you can continue watching TV as a "reward"-it feels great! This challenge is small and might sound silly, but before you dismiss it, give it a try; you'll feel fantastic.

Rewarding a healthy life with unhealthy food is bad, but rewarding it with leisure and entertainment is excellent. Leisure and entertainment are harmless, an important part of a healthy life, and a well-deserved reward for hard work. People often feel ashamed for watching too much television because they're doing nothing while watching and it takes a long time. Increasing your physical activity during leisure time will bring you many benefits through synergy. Without the "shame of laziness," you'll enjoy your leisure time much more.

The Staircase Challenge: Take the stairs whenever possible. Be proud of not taking the elevator. In my apartment building, I'm the only person on the 7th floor who still takes the stairs. To achieve different results, you must have a different way of living and thinking than others, and taking the stairs is one of those things.

Note that you shouldn't have the mindset of either avoiding the stairs entirely or taking them the whole way. If you're going to the 18th floor, you can take the stairs to the 3rd floor and then take the elevator. Alternatively, you can take the elevator and then run in place inside (especially if there are other people in the elevator; definitely try this challenge!). If there are multiple elevators and staircases, you can take the stairs first, then take the elevator. There are no fixed rules. People won't say, "Look, she just took the stairs and then took the elevator! So fickle! So strange!"

Parking Challenge: Park your car where it's furthest from the store. The walk won't be much longer, and you won't have to spend as much time searching for the "best parking spot" as others. Here's a secret: the best parking spot is the one furthest from the store because you can enjoy a leisurely walk, soak up the good weather, experience minimal stress, and feel your best.

Walking or cycling challenge: Instead of driving, you can walk or cycle to a place. Give it a try. I'm often pleasantly surprised to find that walking is actually a very comfortable experience.