Disney 8-Week Challenge: Week 4
You've arrived at Week 4 of the 8-Week Challenge!
This week we continue the theme of "Looking Inward," and the practices focus mostly on developing Self-Awareness and Self-Management.
Remember, if you've missed a day, that's okay - just restart on the current day of the program!
--------------------------------
Return to Week 0 Practices
Return to Week 3 Practices
--------------------------------
Week 4 - Day 1
Complete a 3-minute Open Awareness practice or revisit any practice from previous days.
Week 4 - Day 2
Dedicated Practice: Simply Stopping
Integrated Practice: Try a 'Minute to Arrive' practice. When you start a new activity today, maybe a work meeting, maybe a meal, practice stopping and practicing one minute of silence to give yourself time to stop and become more present to this next activity.
Reflection Questions:
What impact did stopping and practicing a minute of silence have on your next activity?
Week 4 - Day 3
Complete a 3-minute Focused Attention practice or revisit any practice from previous days.
Week 4 - Day 4
Dedicated Practice: Relieving Stress
Integrated Practice: Pick an activity today that has the potential to trigger you or cause you stress. Perhaps it’s a commute to work, or a particular job or activity, or possibly an interaction with a difficult person. When you begin that activity, make a commitment to notice any trigger or stress response and try using SBNRR (Stop, Breathe, Notice, Reflect, Respond) to navigate the activity.
Reflection Questions:
What were the signals that a trigger response or stress was present?
What parts of SBNRR were easy for you? Difficult?
How did practicing SBNRR impact the outcome of the situation?
Week 4 - Day 5
Complete a 3-minute Body Scan practice or revisit any practice from previous days.
Week 4 - Day 6
Dedicated Practice: Self Compassion
Integrated Practice: Write for 2 full minutes for each journaling prompt below. Once you’ve finished, take a minute to reread what you wrote and reflect.
Journaling Prompts:
1. Areas of my life where I can be more forgiving are …
2. If I were more forgiving of these areas, it would allow me to …
Week 4 - Day 7
Complete a 3-minute Open Awareness practice... OR
... use this as a rest day from practices or to redo one of the guided or integrated practices from weeks 3 & 4.
Buddy Reminder:
If you have a practice partner or "buddy," now is a great time to check in again!