DO HARD THINGs
EVERYDAY
THE BIG LIST
The DHT 2020 Challenge List
The 2020 Challenge list is broken into the categories of FITNESS, SOCIAL/MENTAL/SKILL & LIFE EXPERIENCE Challenges. In actuality many of the fitness experiences on this list will challenge not only your body but your mind and your ability to navigate social situations. In addition, Mental/Skill challenges may have a physical component. No life experience occurs in one dimension. Your human experience happens in your body, mind and your heart simultaneously, whether you are aware of it or not. We encourage you to be aware. Each aspect of yourself is in constant relationship and action with every other aspect of yourself. The more mindful you are of this the more choice and opportunity you have around your learning and our growth.
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How to use the list:
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Download the list as a PDF, Excel or both.
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Make sure you join DHTchallenge.com (become a member - no cost) and our newsletter so you get updates about the list, challenge day events, and challenge swag.
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Tell others about your goals and invite others to start working on the challenges with you.
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Let us know if you want us to set you up with an accountability buddy. Eventually we will have a way to do that online - right now - we will provide the connection.
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Start working on your challenges.
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Track your challenges on your excel sheet or PDF. Post your challenges on your member profile.
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Earn member badges for 20, 40, 80, & 160, 220 challenges completed.
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Post your experiences in the DHT Forum and on instagram (or facebook) @dhtchallenge.
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Host a "challenge day" in your community (gym, neighborhood, workplace). If you invite us we may be able to join and facilitate.
We look forward to hearing about the adventures these challenges take you. Remember - although the result may make you famous (or in-famous) it's the journey which makes you interesting and stronger. Please share your journey in our forum and on social media (@dhtchallenge on instagram)!
fitness challenges
Social/MENTAL/EMOTIONAL/skill challenges
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Read 2 books (audio ok) IAMo
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Sit in a cold stream for 2 minutes.
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Become a member of DHTChallenge.com
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Read 20 books (audio ok)
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Meditate for 20 minutes.
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Get a certification
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Speak in front of 20 people or more.
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Leave your phone off and at home for 22 hours
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Go carless FAW
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Sleep with head where your feet go for two nights IAR.
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Arrive 10 minutes early for every appointment, FAW.
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Speak in front of 2020 people or more.(all at once or IAY)
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Become proficient at an instument, NTY.
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Journal for 20 minutes a day for at least 20 days IAMo
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Tell 3 people in your life what you appreciate about them.
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Ask 20 people a way you can make their lives wonderful. IAW
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Meet 2 new people with similar interests or hobbies. IAMo
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Teach someone a new skill.
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Twice per day, notice something wonderful about 2 people and share with them what you notice, every dday FAW.
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Make a list of 20 people you love and talk with each of them at least twice via phone or in person. IAMo
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Meet and learn about 2 people who have a hobby/interest/job you have never heard or thought of. IAMo
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Pick someone you value in your life and commit to talking to them at least once a week for 20 weeks.
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Hold the door open for 20 people IAD. Greet them with a smile as you hold the door open.
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Attend a service of a religion or organization that is not your within your belief system or which you have not attended before.
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Do 1 random act of kindness oer day without telling anybody about it, 20 days IAMo
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Meditate 5 minutes every morning before breakfast and before looking at any digital device. FAMo
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Learn how to say "I love you" and "Doing hard things makes you strong." in sign language. Make a video of you signing, post on DHTchallenge.com, and tag on dhtchallenge on social media.
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Think of something someone did which you felt angry about. Write down a story of what might have happened to them before they got angry which, when you think of that story, makes you feel compassion rather than anger when thinking about what they did. See "Style/rule sheet" for more info.
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Meet 2020 new people,make a list of their names, where you met them, and something interesting (to you) about them.
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Collect $20.20 from strangers and give it away to strangers.
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Trade an item for something. Do this 20 times, trading "up" and post your trades on Insta or FB Tag #DHTChallenge.
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Stick a DHT sticker in a legal, appropriate place and post a picture on Insta or FB, #DHTChallenge.
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Wave to 20 people you don't know and smile IAD.
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Greet 20 people with words from a language(s) other than your native language.
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Do not get in a vehicle for 48 hours.
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Sing at a Kareoke place.
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Order a drink that you have never had before.(and drink it)
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Give a packaged food item to someone that is asking for help.
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Massage someone's forearms and hands for 22 minutes.
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Sit in a seat on a plane, train, or bus that you would normally not choose to sit in.
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Ask to take on a new task at work.
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Use no electronic devices for 20 hours a day for a week.
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20 times In A Row when you communicate to anyone you love, tell them that you love them.