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This is an email from Insumo Habit & Productivity Stories, a newsletter by Insumo.

5 Day Habit Challenge: Let’s go!

They say it takes 3 weeks to let go of a negative habit, or be able to develop a positive one. But, as human beings, we are prone to look for instant returns. You start working out more and may expect to see the difference on the scale on day 1. You start saving money and may expect to become a millionaire in a month. Well, I hate to break it to you, but these expectations are likely very far from reality…

The best way to approach this process is to push yourself to start somewhere and focus on the overall journey rather than exclusively the results. Here is a 5 day habit challenge to help you get started!

  1. Silent meditation for 5 minutes every day. A typical person encounters somewhere around 6200 thoughts every day. How about we give our minds a break? A simple 5 minute silent meditation should do the trick! Put a timer, close your eyes and focus your attention on your breath. If you find your mind encountering thoughts again, don’t fight them, but peacefully bring your attention back to your breath.

2. Read every night. Remember the book that’s sitting by your bedside waiting to be opened. Why don’t we pick that up? Try to read for half an hour before going to bed; I promise it’s a better use of your time than staring at TikTok for an hour.

3. Set a reminder to drink water. You need at least 8 glasses of water every day as water helps you stay hydrated among a myriad of other health benefits. Find yourself forgetting often? You can seek assistance from apps like Insumo and integrate hydration habits to your calendar directly.

4. Keep a journal. Find yourself overwhelmed with emotion or daily thoughts. Jot it down. Journaling has been correlated with lower levels of stress and increased creativity.

5. Recount 3 moments of joy before going to sleep. We have a terrible tendency to remember the worst. Despite having an overall good day, bad moments may sometimes overshadow our memories. What were the three highlights of your day? When you recount these, you will start noticing how those bad moments were likely a minority throughout the whole day.

Give it a go! If you’re looking for more, download the Insumo app now and discover our habit libraries!