Success without Strings Attached

A 30 Day Challenge for improved mental and physical fitness

Frederick Dodson

Frederick Dodson

Incremental improvement is more stable than overload. This is a 30 day challenge for improved mental and physical fitness. Every morning, for the next 30 days, I will do the Clock-Meditation and Planks. Each day I will increase the time I do these two exercises. I invite you to join me.

The Clock Meditation

Sit upright on a chair, facing a clock. If you don’t have a clock, use a watch. If you have neither, use some kind of timer. Put your hands on your knees and don’t move at all. Do not twitch a muscle, do not shift in your chair, remain as motionless as possible, while you softly fix your gaze upon the clock. Should attention drift away, gently move it back to the clock. It does not matter whether you look at the clock as a whole or some detail of the clock. On the first day, you look at it for 1 minute. On the second day, you look at it motionless for two minutes. On the third day for three minutes, and so forth. By the end of the month you will be sitting still and soft-focusing for 30 minutes.

The Plank

This is a physical exercise, as shown in the image below.

This exercises addresses almost all muscles. Beginners: On the first day, maintain this position for 20 seconds. Then add 5 seconds every day. At the end of the 30 days, you will be able to maintain it for 165 seconds. If you feel like this is more than you can handle, reduce it to 4 or 3 seconds added every day. Add to the time every day, learning to expand incrementally. Intermediate: On the first day, maintain this position for 40 seconds. Then add 5 6 or 7 seconds every day. Advanced: On the first day, maintain this position for 60 seconds. Then add 10 seconds every day. Or simply find a time that works for you.

Apart from greater mental discipline, calm and physical strength, the purpose of both exercises is to experience the value of practice. The lesson taught here, is that never-ending improvement is possible when you choose tasks neither too easy nor too hard. That in-between-state is what creates flow.

I’ll leave it up to you whether you start daily with Plank or Meditation. You can start with either or even alternate the two each day.

If you’re taking part in the 30 Day Challenge, feel free to write about it in the comments section on my Facebook Page.

This may seem very easy, but don’t be fooled. Implementing new habits can be difficult at first, as it breaks your old routines. But with every day, it becomes easier until finally it is normal.

Also coming soon: The 4-week Flow Seminar. You’ll love it.


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