Dare 84 Program
Daily Task list
- Drink your target amount of water
- Take a progress picture
- Read a self-improvement book for 15 minutes
- Spend 15 minutes a day outdoors
- Follow your diet, no alcohol allowed
- 90 minutes of physical activity
- Written check in
- Dare OR 30 minute “level-up” task
Let’s work through these in reverse order (since the last two need the most explanation).
Level-up Task
The level-up task is designed to help you take your life to the next level. Everyone has something in life that they are not taking seriously (but wish that they were). Maybe it’s your blog, your fitness, or de-cluttering your house. Or, there could be something you really want to learn how to do, like play the piano, draw portraits, or speak Spanish. The level-up task will help you incrementally progress toward your goal, thirty minutes at a time.
You can cycle through three different tasks during the 84 days, or keep it the same for the three 28 day cycles. My first time, I chose to focus on my meditation practice.
Dare
We have compiled a list of dares, designed to stretch you beyond your comfort zone. In case you don’t have access to the list for some reason, there are a couple of things to fall back on. Complete a small task that you’ve been procrastinating, or make a difficult phone call. Maybe there’s someone you need to reach out to, a connection that you need to rebuild, or some news you’ve been reluctant to share. For other dares, please see the list at the end.
Written check in
The purpose of this task is to reflect on the previous day, and plan the day ahead of you. Your reflection can be as simple as a word or even a color describing your previous day. Or, you can describe in a few sentences your highlights and failures, what worked and what didn’t. Your plan can be as simple as planning your food and workouts for the day, or how you will improve on yesterday. Use the same journal for the 84 day period.
90 minutes of Physical Activity
You can do this all at once, or broken up into segments (3 x 30 minutes, 2 x 45 minutes). We suggest a mix of muscle building and cardio activities, as well as active recovery like walking, stretching, and yoga.
Follow Your Diet, NO ALCOHOL
Choose your diet and stick to it. No cheating, and absolutely no alcohol. If it isn’t working, you have the option to change at the start of a new 28 day cycle.
Spend 15 Minutes Outdoors
Sunbathe or moonbathe, get some fresh air. You can couple this to your reading or physical activity or whatever is convenient for you.
Read 15 minutes of a Self-Improvement Book
Improve your life through self-help OR by learning something new. No fiction, true crime, etc.
Take a Progress Picture
Include face and body, together or separately. You will want to see the changes you are making on yourself.
Drink your target amount of water
1/2 an ounce to 1 ounce per pound of body weight, depending on your goals. If weight loss is a primary goal, choose at least .75 ounces per lb. You cannot deviate from your target for the entire 84 days.
WHOOPS!
You get three of these. It’s your birthday, your best friend’s bachelorette party, you forget to take your picture, or you fall asleep before you finish your water. If you have more than three, you MUST restart. No excuses.
DARE LIST
- Dare to try a hula hoop — they are NOT just for kids!
- Dare to try a new food — did you know that as you grow older, your tastes change?
- Dare to talk to a stranger — not just a simple hi will do.
- Dare to read about a religion you know little about — open your mind to others in the world.
- Dare to tell someone outside your inner circle that you love them — there are so many ways to love people, not just romantic or familial love.
- Dare to perform a random act of kindness — no expectation of reciprocation or gratitude, just spread love.
- Dare to cook something you have never cooked before — cooking at home is great for your waistline and your wallet .
- Dare to perform a self-care task — you can’t pour from an empty cup.
- Dare to spend a day giving everyone you meet a compliment — not only will it make their day, but it will make your day, as well!
- Dare to give a positive thought for every negative thought that comes to your mind — self-talk is extremely powerful!
- Dare to make a list of all the blessings in your life — positive thinking can have healing properties!
- Dare to try an exercise routine/class you have never tried before — you never know what you might be awesome at!
- Dare to — take a cold shower