Disney 8-Week Challenge Weeks 3 & 4: Looking Inward

Welcome to Weeks 3 & 4 of the 8-Week Challenge!

You've gotten a good start - keep up the good work!  If you missed a day or three, that's okay, just observe your thoughts and emotions in response to your participation and recommit today.

As before, the dedicated and integrated practices for each day are below, plus some reflection questions to consider after you practice. The theme for the next two weeks is "Looking Inward," and the practices focus mostly on developing Self-Awareness and Self-Management.

Day 15 - Day 17 - Day 19 - Day 21 - Day 23 - Day 25 - Day 27

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Return to Weeks 1 & 2 Practices

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Week 3 - Day 15

Dedicated Practice: Focused Attention    
Integrated Practice: Try a mindful listening practice today.  In your next conversation or meeting, practice putting all of your attention on the person(s) with whom you are speaking. 

Reflection Questions:
What impact does bringing your full attention to a conversation have on you or those around you?


Week 3 - Day 16

Complete a 3-minute Open Awareness practice or revisit any practice from previous days.


Week 3 - Day 17

Dedicated Practice: Whole Body Breathing 
Integrated Practice: During a transition time today (e.g. between meetings at work, just before entering your house, just before going to bed), pause and take a whole body breath.

Reflection Question:
How does stopping to take a whole body breath affect your mood or attitude?



Week 3 - Day 18

Complete a 3-minute Focused Attention practice or revisit any practice from previous days.


Week 3 - Day 19

Dedicated Practice: Open Awareness

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: Practice using an open-awareness mindset as you respond to the following journaling  prompts:

1. Some effects of this practice period for me have been …
2. What I’m surprised about in my life right now is …



Week 3 - Day 20

Complete a 3-minute Body Scan practice or revisit any practice from previous days.


Week 3 - Day 21

Dedicated Practice: Body Scan

Integrated Practice: In your next meeting or conversation with someone today, try listening mindfully while also putting some attention on your body language & your breathing.  

Reflection Questions
How does the way you use your body impact how you feel?   
How others respond?  How does attention on your body language and breathing impact your communication?



Week 4 - Day 22

Complete a 3-minute Open Awareness practice or revisit any practice from previous days.


Week 4 - Day 23

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 24

Complete a 3-minute Focused Attention practice or revisit any practice from previous days.


Week 4 - Day 25

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 26

Complete a 3-minute Body Scan practice or revisit any practice from previous days.


Week 4 - Day 27

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 28

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!