True North Challenge - Week 2

Week 2: Mastering Impulse – The Power of Conscious Choice

Building on last week's foundations, this week deepens your ability to make conscious choices, strengthening your "pause and reflect" muscle. We'll explore how intentional engagement fuels your journey to inner joy.

Exercise 3: The "Conscious Consumption" Audit

Goal: To become acutely aware of how you engage with inputs (food, information, sensory experiences) and practice intentional presence.

Instructions:

1. The "Mindful Meal/Moment":

   • Choose at least one meal or one daily activity (e.g., drinking your morning coffee, a short walk, a specific work task).

   • During this chosen time, commit to eliminating all distractions (no phone, TV, other tasks).

   • Engage with the activity with all your senses. If eating, notice the smell, texture, taste of your food. If walking, notice the sounds, sights, and sensations around you. If working, focus solely on the task at hand.

   • Afterward, reflect: How did this focused engagement feel different from your usual routine? Did you notice anything new? How did it impact your sense of calm or satisfaction?

2. The "Urge Awareness" Log:

   • Throughout the day, whenever you feel an urge to engage in your old habit (or an urge to not engage in your new one), pause.

   • Simply acknowledge the urge. Don't act on it immediately.

   • In a notebook or on your phone, briefly log:

     • Time: (e.g., 3:15 PM)

     • Urge/Craving: (e.g., "to check Instagram," "to vape," "to hit snooze," "to grab a cookie")

     • Feeling/Trigger: (e.g., "bored," "stressed," "tired," "just finished a task")

     • Chosen Action: (e.g., "took 3 deep breaths instead," "went for a short walk," "drank water," "started writing for 5 minutes")

   • This exercise helps you identify patterns and practice choosing a different path.

Exercise 4: The "Delayed Gratification" Muscle Builder

Goal: To build resilience against immediate impulses by intentionally delaying gratification.

Instructions:

1. "The 10-Minute Delay":

   • When you feel an urge for your old habit, or a strong resistance to your new habit, commit to delaying the action by just 10 minutes.

   • During these 10 minutes, engage in one of your replacement strategies from Week 1, or simply sit quietly with the feeling.

   • After 10 minutes, reassess. Do you still feel the same intense urge? Often, the intensity diminishes significantly.

   • Example: If you want to check your phone, set a 10-minute timer. During that time, tidy your desk, stretch, or plan your next task. After 10 minutes, decide if you still truly need to check your phone.

   • Practice this at least once a day for your chosen habit.

2. "Purposeful Input" Audit:

   • Review the information, entertainment, or substances you consume regularly.

   • For each, ask: "Does this truly nourish me, align with my 'joy compass,' or move me closer to my goals?"

   • Identify one specific input you will reduce or eliminate this week (e.g., a specific news channel, a type of snack, a particular social media account, sugary drinks, a negative podcast).

   • Identify one new "purposeful input" you will actively seek out (e.g., a book related to your goal, a healthy recipe, an inspiring podcast, a guided meditation).

   • Commit to making this switch.