Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is brush. I’ve found that delaying brushing my teeth at night can create a cycle of excuses. I think to myself, “Well, I haven’t brushed yet, so I can have a snack.” and “Just one more episode won’t hurt; I haven’t even brushed my teeth yet.” The simple fact that I haven’t done one of the final activities of the day means that I have one more excuse for staying up. I recently started brushing with my daughter in the early evening, and it’s a great way to make myself put a cap on snacking, model healthy behaviors, and rid myself of the excuse.

Today’s concrete challenge is to brush early. I think you’ll find that it feels great to put that one task behind you long before you start to get sleepy.

If you want to commit, say the following phrase: “I will brush early today.” You can also set a reminder to brush in your phone. Try to set it for the time you usually start winding down.

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who thinks ahead.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is desire. Do you pay attention to your desires? Do you ever try to fight them? The word desire itself is a little bit loaded, hinting at sexual desire, but it can be more than that. Your desires should guide you toward fulfillment. I’ve been watching a show after my wife goes to sleep about neurobiology. I know… risque. The thing that strikes me, though, is that our desires exist on different levels, even physically. Our amygdala desires to keep us safe. Our thalamus and hypothalamus desire sleep and food. Our hippocampus desires organized memories. All of these mental pulls are regulated by the outer parts of the brain, and that gives us the strange ability to be divided against one’s self. Meditation is one of the best ways to harmonize these different brain areas by actually changing their shape and interplay. This is not just another pitch to meditate, though. It’s a plea to cut through the layers of desire to figure out why you’re here, inside this moment of your life. In his book, The 8th Habit, Stephen Covey says that we all have a unique voice, and we all have the ability to help others find theirs.

Today’s concrete challenge is to look at the intersection of your talents, needs, conscience, and passion. When you picture yourself, what do you find in the middle of those areas? Go ahead and write down some thoughts.

If you want to commit, say the following phrase: “I will search for the intersection of my talent, needs, conscience, and passion.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can help myself and others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

What Does Mindfulness Meditation Do to Your Brain?

Neuroscience: Understanding the Brain

The 8th Habit: From Effectiveness to Greatness by Stephen R. Covey

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is invest. My brother got me into playing with cryptocurrencies over the past month, and I have to admit that it’s fun. It feels like playing a board game with real money where you try out different strategies to find what works. One of my investments recently started to decline, and it sent me into a small mental panic. I started evaluating all of our long-term investments in my mind to make sure that we were okay financially. This was a little ridiculous because I was playing with $100 in crypto, so that’s the most I could potentially lose. It did make me feel better, though, to know that my family has better investments than volatile cryptocurrencies. If you haven’t invested in a reliable form of long-term savings, today is your opportunity. Your future self will pat your past self on its past back. Wait, future back? You get it, right? Even if you’re 15 years old (and maybe especially if you’re 15), investing is a great idea.

Today’s concrete challenge is to ratchet up your long-term investments. If you’ve never started an account, search for a mutual fund or an index fund where you can consistently sink $100 a month. If you’re 15, you could have a million dollars in that account by the time you’re 50 or two million by 55. That’s the power of compound interest. If you have a 401k or IRA at work, make sure you’re enrolled in a program that automatically increases your investment percentage each year.

If you want to commit, say the following phrase: “I will start a new investment or increase my current investments now.” Go ahead and add just a little bit. I’ve never regretted adding to a long-term investment.

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who invests in my future.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is prototype. I’m sure that you’ve probably had an idea for a physical product or app. How far did you take the idea? I’m guessing that the amount of decent product ideas that never get realized is nearly all of them. It’s really difficult to create something that’s usable, not even considering if people would actually want to use it. When I’ve tried to create products, I’m usually focused on the prototype. I want to know if I can create the thing. Here are some tools and websites that I’ve found super helpful in the pursuit of prototyping:

Glideapps.com allowed me to not only mock up an app design, but it was also a usable prototype that facilitated my first group interactions.

Tinkercad.com helped me to create simple 3D models that could be downloaded and fed into a 3D printer to bring ideas into the physical world.

TheGameCrafter.com gave me the ability to create decks of cards and custom game pieces.

I’m sure there are thousands of other incredible creator tools out there.

Today’s concrete challenge is to explore the possibility of prototyping your idea. Consider asking a friend for help, because it’s truly fun to create together.

If you want to commit, say the following phrase: “I will research tools and/or ask a friend for help.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can create a prototype.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is tools. I’ve learned over years of repairing things that the right tools can make a huge difference. If you’ve ever worked on a car, you’ve probably found that there are some nuts and bolts that you just cannot remove without the correct tool. I was trying to repair a leak under the roof rack of our car yesterday, and it looked so easy in the video. When I gathered my tools, I found that I didn’t have a large enough star bit to use my drill. I had a choice. Stop the task or improvise. Another thing I’ve learned about tools is that they can be an excuse. Here are some things we tell ourselves:

“I can’t record until I have a professional setup.”

“I can’t invest until I’ve taken a course.”

“I can’t start my business until I have an MBA.”

A couple days ago, I mentioned that Jon Acuff calls these secret rules, and they have the power to stop any potential progress. Yesterday, I found that an Allen wrench worked just fine as a substitute, even though it was a little more difficult. Don’t let the lack of professional tools stop you from moving forward. Instead, improvise with the tools that you already have and pick up better tools and practices along the way.

Today’s concrete challenge is to identify what you want to do and one tool that can help you succeed.

I’ll keep the music playing while you complete the following phrases, and don’t miss the soundtrack at the end of this episode.

I want to _____.

I can use _____ to do it.

Before you go, repeat the following soundtrack, “I am the kind of person who doesn’t let tools act as an excuse.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is rules. We’ve set up a whole system in our house that relies on kids asking permission to do some pretty basic things, and I wish we didn’t have to live with so many rules. We’ve tried simplifying house rules to some basics like the Golden Rule, but that doesn’t help much when your kids won’t just stay seated at the table. Setting expectations and giving consequences seems to be the most effective way to manage behaviors, but when does management become unnecessary? Ha, you can probably tell that we are in the thick of raising kids, because I can’t tell which way is up.

Today’s concrete challenge is to question your rules. These might be household rules, but it’s also possible you have what Jon Acuff calls secret rules. Have you ever thought, “It’s cheating to ask for help.” or “My kids need me to do everything for them.”? Consider revising your rules right now.

I’ll keep the music playing while you fill in the blanks of the following phrases, and don’t miss the soundtrack at the end of this episode.

A rule I’d like to change is _____. My new rule is _____.

Before you go, repeat the following soundtrack, “I am the kind of person who can question the rules that I set for myself and others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is fat, and you get to choose what to do with this word. Before I watched the show Shrill, I would have said that we should get rid of the word fat as a person’s characteristic. In the show, the main character writes an article titled, “Hello, I’m fat,” where she takes control of the definition that many people have put on her life. I’ve never struggled with weight, but I can imagine the frustration and feelings of no control and shame. I’m glad that we’re in an era of redefining body images. If you haven’t seen Shrill, it’s a great watch for adults.

Today’s concrete challenge is to choose how you perceive yourself. This might require a soundtrack change. If you’re prone to thinking, “I’m unhappy with my weight,” try changing it to a personal soundtrack that supports who you are and how you look. Repeat the new soundtrack to yourself until it replaces the negative one.

If you want to commit, say the following phrase: “I will write down a custom soundtrack about my body and weight.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can choose how I perceive myself.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Link to printable Weekly Planner (daylight hours)

Nir’s Timebox Schedule Maker (full day)

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is schedule. How strict is your daily schedule? Are there any tasks or responsibilities that seem to slip by or sneak up on you? Nir Eyal is a proponent of scheduling every hour block of the day so that you define your priorities up front. If your priority is scrolling through social media for 30 minutes, that’s fine. Write it down on your schedule. When you know what you want to do, it becomes very apparent when you’re distracted from your priorities. Right now, I find myself blown around by the winds of desire for a large part of the day. That’s why I’ve been working on scheduling each hour. It’s not fun work, but it falls in line with previous topics on this podcast, such as limits, intent, and planning.

Today’s concrete challenge is to create a timebox schedule of your day. Go ahead and fill in each hour of your waking day. You can use your phone’s calendar or download and print the one in our show notes, if you have a typical daylight schedule.

If you want to commit, say the following phrase: “I will try planning every hour of at least one full day.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to stick to my plans.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is neighbors. I saw my neighbor out mowing yesterday, and it made me wonder how to value our neighbors more. My first thought is more time together. There’s a finding in the psychological sciences called the mere-exposure effect, where you begin to enjoy something just by being around it more. Do you open up your home to your neighbors? Our neighbors have invited us over more than we’ve invited them, but I’d love for that to change. During the pandemic, I had a vision of being able to send out a notification to our neighbors about what we were making for dinner that day and ask who wants to join us. At this moment, that doesn’t seem very realistic, but maybe we could have a regular potluck get together or something.

Today’s concrete challenge is to find a way to show appreciation to your neighbors. You could host a karaoke night for adults or an egg/treasure hunt for kids. My daughter likes to bake and deliver sweet treats to people on our street. Whatever you choose, put it in your calendar and announce it with plenty of notice so that your neighbors can commit.

I’ll keep the music playing while you fill in the blank of the following phrase, and don’t miss the soundtrack at the end of this episode.

In order to appreciate my neighbors even more, I will _______.

Before you go, repeat the following soundtrack, “I am the kind of person who shows appreciation and warmth to my neighbors.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is precedent. Have you ever wondered how a specific social norm or practice started? Like, who was the first person to clap when they were delighted? [caveman grunting and discovering clapping]

Everything in the world has a precedent, the first time that it happened. But precedents are more than that. I’ve seen a change happen with my wife’s family. In parting, we make sure to say we love each other, and it’s because of an intentional effort on her parents' part for the exchange to happen. Precedents are moments when something catches on and continues. Positive changes can happen in your relationships when you set precedents for positive actions. Apologizing can be a precedent. Asking if they want a back rub or taking a day off together can be a precedent. Simple actions precede compounding benefits.

Today’s concrete challenge is to determine one precedent you’d like to set in your relationship. Do you want to send one love note per day to your partner, buy snacks for your coworkers once a week?

If you want to commit, say the following phrase: “I will write down and perform one precedent in a relationship.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can set a precedent and keep it going.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is intent. There’s a famous phrase that says, “The road to hell is paved with good intentions.” While I don’t generally agree with the sentiment, that phrase makes an interesting comment on intent. It’s not enough to desire. Wishing is insufficient. Intention is only the beginning, because action is what makes it real. Life is really that simple. Desire, followed by action, followed by repetition. That’s the recipe for success. The part that I’m learning at 40, though, is sticking with the action long enough for it to produce fruit.

Today’s concrete challenge is to choose an action that you want to continue. What are some shoulds and woulds that you can let go of in order to focus your important intentions into action?

If you want to commit, say the following phrase: “I will choose one action to stick by.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who picks and sticks.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Crowd of Children Saying "Eww"

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ideas. One of my favorite activities in the world is synthesizing ideas. A few years back, my friends and I worked on creating board games, and it was exhilarating to problem solve all of the issues that came up. You never know when a great idea will strike, though. I find that a lot of ideas come to me while I am out running in the morning and listening to an inspiring audiobook or podcast, so I need an idea capture system that can work hands-free, at any time. Here’s what you can do to set something similar up:

1. Add yourself as a contact in your phone and add your home and work email addresses
2. Change your name to “me” on your contact card
3. Ask Siri or Google Assistant to “email ‘me’”
4. Dictate the email with enough detail that you remember the full idea later
5. Sort the idea emails later into documents

Today’s concrete challenge is to set up your idea capture system. It could be a pad of sticky notes and a pen that you always keep in your pocket or purse. You can also text or email yourself. Yes, great ideas mean nothing without follow-through, but it all starts with the idea.

If you want to commit, say the following phrase: “I will find a way to capture ideas now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who seizes a great idea .”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is hopeless, and it’s going down with the ship [fog horn + bubbles]. Now, I can completely accept that some people don’t have control over their outlook. If it’s possible to have the kinds of experiences described in Oliver Sacks’s book, Hallucinations, then it’s equally possible to have your brain create a kind of hopelessness that feels very real and inescapable. According to positive psychologists, though, hope is yet another mental habit that can be enhanced through practice, and it is distinct from general optimism. Miceli & Castelfranch write, “Being hopeful is regarded as more realistic. The hopeful individual recognizes that life may not work out as planned, yet maintains positive expectancy directed toward possible outcomes that hold personal significance.” For the last month, we’ve included a phrase for you to repeat at the end of each episode. This simple practice of massaging your identity can help you to see hope where it was hidden before. If you feel the kind of pervasive hopelessness that interferes with your will to continue living, please get psychological help at 1-800-273-TALK.

Today’s concrete challenge is to repeat the soundtrack at the end of this episode. It’ll play right after this break.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to see possibilities that are realistic, yet require me to stretch.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

"Bubbling, Large, A.wav" by InspectorJ

Happiness, Hope, Optimism

Happiness & SWB What is Hope in Psychology + 7 Exercises & Worksheets

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is individual. How important is individualism to you? If you live in the United States, you’re likely to hold individualistic beliefs whether you realize it or not. Check if any of these sound familiar:

• Dependence on others is looked down on (think of middle aged people living with their parents or low-income people relying on government subsidies)
• Independence is prioritized (look no further than the phrase f-you money and the lust people have for it)
• The rights of individuals take precedence (consider how the amendments to the U.S. constitution are often a platform for individuals)

I’m not trying to convince you that individualism is wrong, just that we all hold implicit values whether we realize it or not. The recent Addams Family film makes the opposite, collectivism, appear trite and even creepy in its portrayal of cookie cutter people who want you to assimilate. I’d argue, though, that any push for individualism needs a recognition that the group is still necessary and valuable. At the same time, we can widen our definition of the group to include more people.

Today’s concrete challenge is to write or say the following soundtrack: “Humans are people just like me. Nationality and race are just ideas, and I will not let them separate me from others.” Are you feeling cozy and assimilated yet?

I’ll keep the music playing while you consider the implications of these ideas, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to widen my definition of us.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Individualistic Cultures and Behavior

The Addams Family (2019)

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ready. Are you ever hesitant to start something that you know you should? Recording episodes of this podcast is difficult for me because conditions have to be right. There can’t be anyone in my house because their noise is distracting and would show up in the background of the audio. I’ve moved my recording stuff out to the backyard shed a few times, but mowing season has started. The most frustrating part of the equation happens when I realize that it’s a quiet moment, but I just don’t want to get everything set up. The key here is to have things ready, and I’m sure you can see how this generalizes to anything else where the setup detracts from your desire to do the activity. Exercise is a classic example, and I heard a tip from Steve Kamb in his book, Level Up Your Life, to just wear your workout clothes to bed.

Today’s concrete challenge is to have things ready. What is it that you’ve not wanted to do recently? Is it cleaning your bathroom, mopping, making a nutritious meal rather than snacking? I promise that when the bottle of cleaner is sitting out with a rag on the top, you’ll find it easier to start cleaning.

If you want to commit, say the following phrase: “I will move things into position now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sets myself up for success.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story by Steve Kamb

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is excuse. I took my daughter to school this week, and we heard people on the local radio station describe times that they’ve deceptively called out sick to work. It was fairly entertaining, but it brought to mind a situation from when I was maybe 19 years old. A friend had gotten me a ticket to see the band Weezer, and I had forgotten that I had agreed to help a guy hang cabinets on the same day as the show. I had a very clear decision. Ditch the work, which included leaving the guy trying to hang cabinets on his own, or follow through on my commitment. It was a little gut wrenching, but somehow my 19 year old self chose to forgo the Weezer show. I’ve still never seen them live, but I don’t regret the decision.

Today’s concrete challenge is to remove excuses. They are a coverup of the truth, and you’d only need them if you’re scared of the truth. You’re not, though. Excuses have become a social norm, but they leave people doubting your sincerity. When you tell someone that you cannot attend their event, just say, “I’m sorry; I can’t commit to that.”

If you want to commit to this practice, say the following phrase: “I will tell the truth today.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who doesn’t use the crutch of excuses.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is story. There’s something magical about a good story. Steve Jobs told the Pixar group that he was jealous of their work because their stories would endure, while his work would eventually find its way to a landfill. Indeed, Pixar stories are some of the most enduring, but what makes a good story? I recently heard an interview with Pete Docter, and my takeaway from his explanation of their process was that great storytelling requires the same ingredients as any other quality product: collaboration and endurance. If you don’t consider yourself a good storyteller, it’s probably because you haven’t done much of it. If you do tell a lot of stories but you feel that your listeners aren’t interested, it may be time to collaborate with other storytellers in a storytelling course. You can improve at anything.

Today’s concrete challenge is to share the story of you. Think back and identify one moment of your life that you feel is hilarious, tragic, mysterious, or dramatic. Write down an outline of the event and try sharing it with a loved one through storytelling. It may feel scary, but I think you’ll enjoy the thrill of the challenge.

If you want to commit, say the following phrase: “I will share one of my life’s stories.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who shares myself with others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Steve Jobs by Walter Isaacson

Pete Docter: (People I (Mostly) Admire, Ep. 21)

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is choice. Now that we’re hopefully reaching the end of the pandemic, I’m getting nervous. I can feel the social obligations creeping back in. For a long year, everyone had a respite from the feeling that you need to be on the move every single day. Some choice was removed from daily life, and I enjoyed that part of 2020. With vaccines being widespread, choice about where to go and when has returned to our home, but I plan on applying some of what I learned from the limits of the last year.

Today’s concrete challenge is to choose some days and times that you will be still. Think back on practices that have become important to you and your family this past year. Preserve down time or family time in order to remain stable in the ever-increasing busyness of life. It’s coming. I can feel it.

If you want to commit, say the following phrase: “I will choose some times of rest for myself and my family.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sees the value of rest.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Maybe Social Media Isn’t Making Teens Depressed, After All. And Here’s What Likely Is.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is tracking. I have a mixed relationship with my fitness tracker. I’ve had a Garmin wristband for over two years, but I’d be surprised if I’ve worn it half that time. While it’s interesting to see sleep patterns, heart rate info, and pace from runs, I think I struggle with what to do with that information. The most actionable is moving the pace of runs lower, but I think that’s where I end up abandoning the fitness band. I don’t want my goal of exercise to be an arbitrary number, and tracking performance data nudges me toward number goals.

Today’s concrete challenge is to consider your fitness goals and whether tracking will help you get there. Write down a tiny exercise habit that you have or want and then write a huge exercise goal next to it. One example is walking 10 minutes every day to running a 10k. A can help you get to B, and some people benefit greatly from tracking progress of the tiny habit. Some good apps for this are Coach.me and Strides.

If you want to commit, say the following phrase: “I will pair a small fitness habit with a large fitness goal and consider tracking.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who sees the connection between tiny habits and large goals.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

11 Sites and Apps for Watching Documentaries Free Online 

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is normal, and we’re going to have to chisel this one down to a useful size [chisel sound]. This word is tricky only because we humans are so subjective in our thinking that we believe our norms should apply to everyone else. Have you ever said, “Kids these days are so different.”? Every older generation thinks that kids should do what they did, but why is your childhood the baseline for normal? Kahneman and Tversky’s availability heuristic explains why we think our life experience is the definition of normal; normality is just whatever memories jump to mind. That’s your normal.

Today’s concrete challenge is to experience someone else’s normal. Documentaries provide a great way to see and hear other peoples’ lives. I recently watched a film about the Hadza people of East Africa, and it helped me appreciate their perspective and way of life. The trick of normality is to realize that other people’s strange life could just as easily be yours if you were born into their group.

If you want to commit, say the following phrase: “I will find one documentary to watch today, or I’ll set a time to watch it.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who knows that my normal is not everyone’s normal.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Availability heuristic 

The Hadza: Last of the First (2014)

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Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is voice. Do you feel heard? Do you have a place to speak your mind? Psychological safety is the idea that you should feel good about sharing your thoughts with others. It’s a key component to high performing teamwork, but it’s also vital in your personal relationships. Do people around you feel that they have psychological safety with you? Do they have a voice?

Today’s concrete challenge is to ask people in your life if they feel that they have psychological safety with you. Ask this question: “Do I make you feel like you can share your thoughts without fear of negative consequences?” It might feel a little awkward, but there are many areas of life that work better after a little awkwardness.

If you want to commit, say the following phrase: “I will ask them now or set a time to have this conversation.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who creates psychological safety.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Personal Transformation books

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is transform. I mentioned the book, The Experience Economy, recently, and I’ve been listening to their updated version. The authors expand on all of the topics, but I was particularly interested to hear more about transformational businesses. They save that section until the end of the book, because they see transformation as the ultimate offering. Without knowing their principles, I’ve been working toward creating experience offerings. Along the way, my question has constantly been, “Where do you go to learn new skills, ideas, and practices?” Essentially, where do you go to be transformed? I’d love to hear your answer via a comment in your podcast app.

Today’s concrete challenge is to find a transformational book. I’ve included a best-sellers list from Amazon’s Personal Transformation section in the show notes. Real transformation comes from practice, so plan to practice at least one idea from the book. Transformation can be slow, but it starts with a new approach.

If you want to commit, say the following phrase: “I will get a transformational book today.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who seeks out transformation.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is age. There are certainly advantages to being young. I remember one particular Saturday morning when I was probably less than 10 years old. I woke up rested and stopped to appreciate that nothing in my body ached. I was completely comfortable. That might have been the last time that I couldn’t identify some point of discomfort in my body, because age seems to lend itself to accumulating pains. Age also contains the possibility of wisdom. I remember my senior high school English teacher telling us that the best part of being older is knowing what you are and are not adept at or interested in. I think she was saying that you find out where to put your efforts.

Today’s concrete challenge is to put some effort into a task that you love. We have a new puzzle going that I really want to work on. If you don’t have time to work on your choice activity now, write down what it is and a time today that you will do it. We have a limited amount of time on Earth. Let’s enjoy the perks of age.

If you want to commit, say the following phrase: “I will either do it now or write what it is and when I will do it.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who gets better with age.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is protest. That word feels scary to me, maybe just because I haven’t done it. My wife is way more brave in this area and has attended rallies for social justice in our area and neighboring cities. It’s strange that unrest is often necessary to bring about a greater peace and understanding. I guess the opposite would be lying down and letting the powers decide your rights.

Today’s concrete challenge is to protest. This can be for yourself or for marginalized groups that often go unconsidered. Several websites make this fairly easy. Go to Change.org to find causes you care about, or contact your local representatives by searching house.gov, commoncause.org, or openstates.org.

If you want to commit, say the following phrase: “I will stand up for myself and others right now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who speaks out against injustice.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is family. This is my third attempt at starting this writing because family can be a complicated topic. Let’s keep it simple, though. Who are the people that you want to surround yourself with? I like how modern media often conveys the message that family has a flexible definition. Family should make you feel safe and cared for. Family should be the people that you would struggle to come back to. If that happens to be your biological family, that’s great! If not, find some people that feel like family.

Today’s concrete challenge is to appreciate the people that feel like family. Write or record a short note to the people you love. It’s easy to underappreciate the people that surround us because of habituation and hedonic adaptation. Work against these mental forces by posting or sending your note now.

If you want to commit, say the following phrase: “I will create my note and send it now.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who appreciates those closest to me.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ephemeral. I’ve liked this word ever since I learned it in high school, but it also makes me a little sad. As you age, you realize that every event is short lived. You look forward to a weekend get-together or a relaxing evening, and it’s gone so quickly. In their book, The Power of Moments, authors Chip and Dan Heath argue that lasting memories can be intentionally constructed as a way to crystallize more experiences. What are some touchstone events in your life? The Heath brothers would bet that each of them include one or more of the following: elevation, insight, pride, and connection.

Today’s concrete challenge is to fight ephemerality by crafting a memorable experience. Don’t get overwhelmed by the possibilities. Focus on including more sensory elements at your next special occasion. Heighten the sights, sounds, and scents to turn an ordinary day into a significant one. You can do this.

If you want to commit, say the following phrase: “I will begin crafting one memorable experience.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who creates memorable moments.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is wonder. I remember the first time I had my mind blown. I was maybe four or five years old and trying to fall asleep. I guess we had recently talked about how God has always existed at church, because I remember trying to process how old that makes God. My little mind started spinning in circles. What was before God? God was before God. It was a moment of wonder. I like how wonder can be both a state and an action. What do you wonder about? What are some topics that make your mind spin? If none come to mind, you likely need LESS concreteness in your life. The 2015 film, The Little Prince, depicts a life of literal concrete and order. It’s juxtaposed with the pilot’s existence, which includes grass, trees, dreams, and wonder. If you haven’t seen it, please put it on your list.

Today’s concrete challenge is to find a sense of wonder. A great place to look is NASA’s Image of the Day. If you prefer audio, check out NASA’s From Space to Sound. Wherever you find wonder, pull it up now and revel for a little while.

If you want to commit, say the following phrase: “I will look for and enjoy a sense of wonder today.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who looks for wonder.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is repetitive, and we’re salvaging this oft-maligned word [construction sounds + angels]. Many people identified strongly with the film Groundhog Day during 2020 because each day felt like a carbon copy of the previous day. What is it about repetition that drives us crazy? I think it’s the lack of control. Few people would put hotel cleaner on the top of their desired jobs list, but it’s an excellent option if you want to exercise while working. In a famous study, researchers at Harvard simply let hotel staff know how many calories they were burning while working. This information prompted the staff to increase their effort during, what most would consider, mind-numbing, repetitive tasks. I believe these hotel cleaners sensed some control over how many calories they were burning and leveraged repetition. You probably do the same when you’re engrossed in an activity. You’ll search for piece after piece when you’re enjoying a puzzle or pad across endless miles when jogging or hiking. I’ve enjoyed getting better at salad building and kitchen cleaning over the past year because both make me feel that I contribute in our home.

Today’s concrete challenge is to look for the opportunity in repetition. Write down an activity you’d like to perform better and then list the advantages of increasing your skill.

If you want to commit, say the following phrase: “I will write a desired activity and leverage repetition to learn it.”

I’ll keep the music playing while you get it done, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who leverages repetition.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Mind-set matters: exercise and the placebo effect

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is observe. Now, I’m certainly not the most observant person. I had a random memory today of noticing a fairly obvious attribute of a friend about 8 years later than I should have. After elementary, middle, and half of high school, I saw that one of my friend’s ears was partially folded down. I asked him if it happened recently, and he said it was as recent as his birth.

Today’s concrete challenge is to stop and notice. Right now, you’re probably surrounded by a familiar environment, but if you’re not, that could make this activity even more rich. Take at least 60 seconds to stop and notice something new. It could be the sounds, sights, scents, or any other sensory information. Observe your environment and find something new, even if you’ve been in this scene a thousand times before.

Use the next few minutes of this podcast to stop and notice. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to stop and observe.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Beck Anxiety Inventory

Penn State Worry Questionnaire

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is anxiety. I don’t know if you’ve ever experienced persistent anxiety, but it can manifest in scary ways. During the pandemic of 2020, the stresses of trying to stay away from the virus and, at the same time, having to stay away from friends and family slowly built to a boiling point close to the end of the year. Driving anywhere became a trigger for labored breathing. It was weird. I read Jonathan Haidt’s book, The Happiness Hypothesis, around this time, and he mentions that uncontrollable anxiety is treatable in only three research-proven ways: medication, meditation, and Cognitive Therapy. We took action to lessen the anxiety in our house, and 2021 has been much better.

Today’s concrete challenge is to take the Beck Anxiety Inventory and/or the Penn State Worry Questionnaire. The Anxiety Inventory focuses on physical symptoms, where the Worry Questionnaire deals more with mental state. Both of these will give you some idea of your level of anxiety. Links are found in the show notes.

Use the next few minutes of this podcast to try out the questionnaires. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who takes care of myself mentally.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is flow. How’s your relationship with time? Do you feel like hours drag along, or do you wish there were more hours in the day? It’s weird that our perception of time is so affected by our mental state, but what isn’t affected by our mental state? I was recently working on a slideshow presentation that I was going to use to host a game night on Zoom, and it was one of those times that you glance at the clock and realize way more time has passed than you had guessed. When that happens, it’s a good indication that you were in a state of flow, where you are completely engrossed in an activity. It’s difficult to predict the activities you’ll get lost in, but you can increase the chances by doing the following:

• Get rid of distractions (if possible, turn off notifications on your devices)
• Work on one thing at a time

Today’s concrete challenge is to focus on one activity at a time. If you’re doing desk work, you might want to try ambient music or ocean waves. Neither of these will require enough attention to distract you from your focus. Try single-tasking now to find out if it lends itself to a flow state. Put your devices in Do Not Disturb mode to increase chances of staying in the zone.

I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can focus and find flow.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

How To Reach Flow State (Using 10 Flow State 'Triggers') | by Jari Roomer | Personal Growth Lab

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is error. I think I was probably in 4th grade, and our teacher at church was helping us learn a song that lists the names of the New Testament books. Well, I was cruising through the melody while remembering all of the names, and I finished strong with "Jude and Revelations!" The teacher looked over the group and asked, "Who added Revelations at the end?" I didn't know we were going to get quizzed on the authors. I thought we were just learning the song. It felt like a mean trick.

We sang through again, and the teacher stopped everyone. He was getting annoyed. "Who added Revelations?!" No answer from the group.

We sang through one last time, and I made the same mistake yet again. Clearly peaved, our teacher implored, "Who is adding 'Revelations' at the end?!?'" I finally understood the issue and that it was me. I added Revelations at the end of the New Testament. Did I confess? No, I did not. I took my embarrassment in stride and ever so carefully removed the "s" from Revelation in future rehearsals.

Today’s concrete challenge is to be gentle with errors. If you’ve been harsh with someone that has done something incorrectly, apologize. If you need a soundtrack to help you remember today, repeat this phrase for the rest of the podcast: “Gentleness can only be expected from the strong.”

Use the next few minutes of this podcast to either apologize to someone that you’ve been harsh with or repeat the soundtrack. I’ll keep the music playing while you do.

Before you go, repeat the following soundtrack, “I am the kind of person who can show strength through gentleness.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is think. I can remember, as a child, my dad encouraging me to stop and think. Many times this was prompted by a repetitive question where I already knew the answer, and he was forcing me to come back to the present moment. Other times, I had done something careless, and the same words applied. Stop and think.

Today’s concrete challenge is to stop and think. Pay attention to the things your mind is leading you toward. Write down anything you might forget later.

Use the next few minutes of this podcast to stop, breathe, and think. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can stop and think.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is upstream. Have you ever noticed the ripple effects that occur when there’s a change in your routine? Maybe you’ve slept in (like I did this morning) and then you find that the rest of your day’s activities are all bumping into each other because of that one upstream change. In his book, Upstream, Dan Heath discusses all of the ways that humans are prone to downstream thinking. In the oversleeping example, we’re tempted to solve the problem by rushing through the day’s activities. Success, right? Heath argues that true success comes from addressing the upstream issue, which for me, was staying up too late.

Today’s concrete challenge is to identify and write down one upstream intervention in your life. This might require some concerted thought to trace your downstream problems up to their source. Keep it super simple, though. Some examples are overweight = focus on foods, tired = focus on bedtime, don’t like your job = focus on interviewing.

Use the next few minutes of this podcast to write your personal upstream intervention . I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who looks upstream for solutions.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is unlucky, and it’s number is up [auctioneer and gavel]. Do you ever think of yourself as unlucky? Does it seem like everyone around you is getting the good stuff while you are stuck with the same old life? It’s time to breathe a sigh of relief, because luck doesn’t exist. Random stuff does happen, but labeling it as luck contributes to a fixed mindset. Psychologists would say that someone who puts a lot of stock in luck has an external locus of control. This person believes that their circumstances are controlled by outside forces, while people with an internal locus of control believe that their actions directly influence their outcomes.

Today’s concrete challenge is to move your needle a little further toward an internal locus of control. Finish the following sentences in a way that accepts responsibility and focuses on self-guided action.

If I failed to complete a task or assignment, I would…

If a friend blamed me for making them late, I would…

If I accidentally bumped and broke a dish that was partially hanging off a shelf in a store, I would...

Use the next few minutes of this podcast to finish the phrases. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who takes responsibility for my life and actions .”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Locus of Control

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Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is document. How do you keep up with your thoughts? Do you have a journal, or do you store your thoughts in a digital document? I have found that thoughts are so fleeting that the choice is usually to record it or lose it. One of my favorite ways to prevent losing thoughts is to email it to myself. I have labeled my email address in my contacts as “me” so that I can tell my virtual assistant, “Email me.” I can then dictate an email that summarizes the idea I just had.

Today’s concrete challenge is to document your thoughts. From those emails to myself, I like to compile digital documents that contain all of my thoughts on that topic. Whether you go the digital or analogue route, set up a system now where you can record interesting thoughts throughout the day.

Use the next few minutes of this podcast to set up your system to document your thoughts. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who values creativity.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is soundtrack. Do you have phrases or thoughts that pop in your head when you’re in a certain situation? When my kids make a mess or break something, the word that often comes to my lips is “Why?!” Jon Acuff calls this a soundtrack in his book by the same name, because it can color your world just like a musical soundtrack can color a film scene. The question of “Why?!” is not productive in a frustrating situation, but I have also experienced a positive soundtrack change. When I was commuting regularly, I started telling other drivers, “You are so welcome to come over into my lane.” This small soundtrack shift lowered my anxiety and anger on the road.

Today’s concrete challenge is to identify and change one counterproductive soundtrack. What’s that phrase or word that you keep saying to yourself that you could easily swap out for a better soundtrack? Could you change “I’m always failing” to “I’m always making incremental progress”? The possibilities for soundtrack changes are limitless.

Use the next few minutes of this podcast to write down your new soundtrack and post it somewhere you’ll see it and repeat it. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can change my soundtracks.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is savor. Our brains are not built for prolonged enjoyment. Instead, we’re novelty-seeking machines, always trying to find bursts of pleasure, because that’s how we used to find food and reproduce. We do have the ability to train our brains to stop and enjoy for short periods, though. It’s called savoring the moment. With this practice, you can kind of trick your brain into stretching out the bursts of pleasure into a slow burn.

Today’s concrete challenge is to savor the moment right now. You can use food or drink to enhance the experience by paying attention to every flavor, or you can simply sit and focus on the good parts of your life.

Use the next few minutes of this podcast to experience this moment in your life. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who appreciates as many moments as possible.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is half. In 2009, my wife and I went to a camp in the Catskills called Camp Shiloh to serve for the summer. My wife ended up being the camp cook, and I was in charge of camper games. By far, my favorite game to play with the campers was capture the flag, but I found that the young girls kind of hated it. Most of the girls would mill around while the faster ones ran the fairly long field. I made two changes that resulted in super-fun girls’ capture the flag. First, I let the girls that didn’t want to play do something else with their time, clearing the field of non-participants. Second, I brought the ends of the field in toward the center, effectively halving the playing field. Instant fun was born, and it was the highlight of my summer.

Today’s concrete challenge is to cut your lofty goal in half. Jon Acuff has his 30 Day of Hustle participants cut their current goal in half, because fun will carry you further. When you get a sense of success from a completed small goal, you’ll be more likely to stretch to hit another milestone.

Use the next few minutes of this podcast to write down your revised goal so that you don’t default back to thinking a large goal is the only way. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who realizes that small goals are valuable.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is priority. Do you feel that you’re good at focusing on your priorities? Do you know what your top 5 priorities are? Warren Buffet once gave some surprising advice about guarding your priorities. He said to list at least 25 life or work goals. From that list, choose your top 5 and circle them. So far, it’s pretty intuitive, right? It seems like you should focus on the top 5 and start on the lower priority items when time allows. No, Warren Buffet flips the list on its head and says that once you’ve identified the top 5, you now have a list of 20 other activities that you should avoid at all cost. They will only serve to distract you from your priorities.

This is tough advice. I enjoy flitting from one task to another, but I’ve noticed that it’s caused me to fail at finishing the big projects that I set for myself. Nir Eyal’s book, Indistractable, is another great place to find tips on ridding your life of distraction.

Today’s concrete challenge is to make the list. Find out what lower priority tasks are holding you back from true achievement. I have a feeling that just creating the list will change the way we operate.

Use the next few minutes of this podcast to separate the wheat from the chaff. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who can let go of lower priority items.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is conflict. What is your M.O. regarding disagreement? Do you get defensive? Do you tend to criticize and belittle as a response to conflict? Dr. John Gottman says that communication starts to go downhill when complaining turns to criticism. As soon as the phrase, “You always” or “You never” comes into play, the conversation has taken a turn for the worse.

Today’s concrete challenge is to practice expressing yourself while leaving out any criticism. The key phrases to do this are, 

“When I feel, hear, see, think...” (any observation word can fit here) 

“I feel…” 

“because I need or value…”

Use the next few minutes of this podcast to recite those phrases multiple times so that you’ll be more likely to remember to use them in your next argument. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who is able to express my needs without criticising someone else.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is hypocrite, and we’re laying it to rest [squeaky casket slam]. Have you ever called someone a hypocrite? How did it go? I’m guessing not well, because as soon as someone smells the word hypocrite, steel-plated, self-protective walls go up. Further complicating the situation, is the fact that they can throw the word right back at you. We’re all hypocritical in some area of life. Rather than calling someone a hypocrite, let them lovingly know that you sense a mismatch between their words and their actions. I’m sure that there will still be some defensiveness, but I think you’ll ultimately get further in helping them change their behavior.

Today’s concrete challenge is to do some soul searching. Write down two areas or practices in your life where there’s a mismatch between what you say or how you present yourself and what you actually do.

Use the next few minutes of this podcast to get it done. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who acknowledges my own faults.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is pride. In his podcast, People I (Mostly) Admire, Steven Levitt says that he asked a group of strangers to tell their life story at a dinner party. That’s not too abnormal, right? The twist was that he asked them to leave out all modesty and self deprecation and share their biggest accomplishments. Levitt says that everyone ended up with tears as they listened to others’ deepest failures and greatest fears. Have you ever made space for others to tell you about their accomplishments, fears, and failures? It would require a psychologically safe atmosphere and a genuine interest.

Today’s concrete challenge is to share one accomplishment with someone you trust. Let them know why you are proud of your triumph. Ask them to tell you about something they take pride in, while leaving out any modesty or humility.

Use the next few minutes of this podcast to either message them now or set up a time to have this discussion. I’ll keep the music playing while you do, and don’t miss the soundtrack at the end of this episode.

Before you go, repeat the following soundtrack, “I am the kind of person who takes pride in myself and others.”

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is expectations. Do you make your expectations clear to the people around you? I’ve found that life runs much more smoothly when you’re transparent about what you expect will happen. In the last few months, we have created a chore chart that shows our kids exactly what they need to do each week. Some of the expectations are tied to rewards, some are tied to penalty avoidance, but the important thing is that they are spelled out and the same in everyone’s mind.

Today’s concrete challenge is to set up cleaning expectations in your household or workplace. Have a conversation to determine the important areas of cleaning to each person involved. At the same time, ask which tasks or physical areas people want to be responsible for. You’ll probably find that volunteering works much better than assigning with adults, but kids will, of course, need some guidance in setting up their chores. Clear expectations lead to better outcomes. You can .

Use the next few minutes of this podcast to either message them now or set up a time to have this discussion. Don't worry. I’ll keep the music playing for you.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is discontent. Have you ever had a moment where you realize that things need to change? In their insightful book, The Power of Moments, Chip and Dan Heath describe Roy F. Baumeister’s phrase the crystallization of discontent. This occurs when we find the motivation to create major change for ourselves among minor areas of discontent. When your car breaks down for the 6th time, you might suddenly see the pattern of your low wage job, subpar housing, and constant stress and decide to apply for federal grants to begin night classes at the local college.

Today’s concrete challenge is to list your areas of discontent. Write down at least five areas of your life where you feel things are lacking. What’s the pattern that you find? Can you think of a life change that would address multiple areas of discontent? 

Use the next few minutes of this podcast to make your list. I’ll keep the music playing for you.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is fun. What’s the first thing that comes to mind when you picture yourself having fun? For me, it’s outdoor games. How about something that’s extremely fun? My answer: snowboarding. I don’t believe that fun is the point of life, but it’s way more enjoyable with some fun now and then.

Today’s concrete challenge is to figure out one thing that’s truly fun and put it on your schedule. If it involves friends, go ahead and invite them so that it’s on their calendar, too. It may seem awkward to have to pencil in fun, but life’s responsibilities have a way of crowding out fun if you let them.

Use the next few minutes of this podcast to Pencil in the fun. I’ll keep the music playing while you do.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is delegate. I don’t know if you consider yourself a responsible person, but it’s possible to be too responsible. Many times one partner or group member will be in charge of the majority of duties. Are you engulfed by household responsibilities, work or school assignments? If you find that you are overwhelmed, it’s time to delegate. Who are some people around you that would be willing to share the load?

I think the best way to delegate is to show some vulnerability and humility. If you assign tasks from atop your high horse, you’ll probably find that your delegates don’t take full responsibility and often half-ass the task. Have a real conversation with the people that support you to figure out what they are willing to take on. You might be surprised at how willing people are to help you when you let them know that you can’t do it all.

Today’s concrete challenge is to delegate one of your responsibilities. Either message them now or set up a time to have this discussion. I’ll keep the music playing while you get it done.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is grease. No, I’m not talking about the color, the musical or the country. I’m talking about social lotion. When I taught 2nd grade, I noticed that the spots in the school day where interactions were most likely to break down were times of transition. Many teachers use songs or chants while students move from one activity or area to another, and these grease the tracks of the transition. What’s an area of your day that needs a little grease?

Lots of people benefit from audiobooks and podcasts on their commute or while exercising. You might also consider advance preparation, such as having coffee automatically brew before you wake up. There are myriad tiny ways that you can smooth the kinks in your day.

Today’s concrete challenge is to identify one transition time in your day that is often unpleasant and come up with some grease that you can generously apply to that situation. Be sure to write down your plan. 

Use the next few minutes of this podcast to find your grease. I’ll keep the music playing for you.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is bum, and it’s time to lay this word to rest. [funeral music] People who are homeless or look rough are not bums; they are people. I recently watched the film mid90s, and it had a short scene where the kids are talking to a homeless person. They treat him with dignity, and it’s a good reminder of the humanity in every person. They don’t seem to see him as a bum.

Today’s concrete challenge is to call a homeless shelter or organization that works with homeless people in your area and ask them what you can do to help. Some commonly needed items are warm socks and coats and toys for homeless children, but they can tell you specifically what people in your area need.

Use the next few minutes of this podcast to get it done. I’ll keep the music playing while you look up the number.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

BAGPIPES AMAZING GRACE 1.aif

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is obstacle. Most of the time obstacles are a problem, right? Do you enjoy a traffic jam when you’re just trying to get across town? Probably not, but I want to show you a use for obstacles. If you want to get something done, place it squarely in your way. If you want to mail a package, put it in front of the door. That way, you can’t walk out the door without seeing or handling the package.

I have refinance paperwork that I’ve ever so carefully avoided by pushing it to the edge of my desk. I’m going to put it on top of my computer keyboard right now so that I’ll deal with it today.

Today’s concrete challenge is to look for that thing you’ve been putting off and place it squarely in your way.

I’ll keep the music playing while you get it done.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is gift. What are some of your favorite gifts that you’ve received? Do you remember some favorite gifts that you’ve given? One of my favorite gifts received was money donated to Operation Smile. My wife’s parents were kind enough to give on my behalf, because I had recently heard about the affordable, life changing work of that charity. I love this kind of gift because it makes you feel good, the giver feel good, and it benefits the donation recipient. Not many other activities spread so much good will in one shot.

Today’s concrete challenge is to give on someone’s behalf. Even if it’s $1, find a charity that you know your loved one will appreciate. You can choose whether or not to tell them, because sometimes a secret gift is good, too. Also consider asking someone to give to a charity when your friends and family are asking for gift ideas. I think you’ll be surprised at how memorable those gifts are when compared to other gifts of the past. 

Use the next few minutes of this podcast to find a charity. Givewell.org is a good place to look. I’ll keep the music playing while you search.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is limit. I believe limits are good for us, not only because they keep us from driving over 100 miles per hour on the roads, but also because limits can actually increase creativity. When you have boundaries to work within, your brain is able to focus on how to fill the space. Many times, blank canvases contain too many possibilities for us to choose just one.

Today’s concrete challenge is to set a limit for yourself. Maybe you can give yourself 15 minutes to get ready for the day, or perhaps you could limit yourself to a drawer full of nutritious fruits and vegetables at lunchtime. You know best how to create a limit that will help you nudge yourself toward creative and beneficial outcomes. 

Use the next few minutes of this podcast to write down your limit. I’ll keep the music playing while you think.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen. 

[water running for most of the episode]

The word for today is conservation. Have you ever heard a story that changed the way you do things? A few years back, I saw a video of a local economics professor that described the way his parents back in China used the same water first for cooking, then for bathing, and last for watering plants. This professor’s story prompted me to begin turning off the water in the middle of my shower, and now I average about 3 minutes of water use per shower.

Today’s concrete challenge is to conserve water. You might turn off the tap when you’re soaping your hands or while you’re lathering in the shower. Capturing and reusing water like the professor’s parents is also a great method. Water conservation is real and necessary for many parts of the world, and it will eventually become unavoidable everywhere.

Hey, you are the kind of person who can do you part for future generations.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is failure. I have a healthy respect for failure, because it’s almost always a step forward. It means that you tried. However, if you have a fixed mindset, failure is not your friend. You might feel that you are a failure and everything you do is destined to fail because you’ve experienced lots of failure in the past. I say, I say… hogwash. If you can’t succeed, it’s just because you’re playing someone else’s game.

Today’s concrete challenge is to define success for yourself. This could be anything as large as seeking a new profession or as small as taking 10 deep breaths. Redefine failure in your life by setting a reasonable mark of success. When you figure out the success you’re looking for, write it down and keep tally marks of failures next to those words. After all, true failure comes from not trying, and you’re not the kind of person that gives up on things that matter to you.

Go ahead and use the next few minutes of this podcast to get it done. You’ll only regret inaction.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is nonsense. Sometimes it’s frustrating when you can’t understand what’s going on around you, but other times it can be delightful. Comedian Tom Segura says that he’s constantly asking himself if anybody else is seeing what he’s seeing. The nonsense in his daily life gives him plenty of stand up material. I love how the song "What Does the Fox Say" capitalizes on nonsense. It’s unique.

Today’s concrete challenge is to inject some nonsense into your day. Create a random movement and sound combination and maybe perform it for a loved one. Mine for today is to jump on one foot while patting my head and repeating, “My, you’re a saucy possum.” [kids ask, "Why would you do that?"] You could also write a nonsense poem for yourself or give it to a classmate or coworker. Enjoy the flapdoodle side of the world today. 

Hey, you ARE the kind of person who can let yourself be happy.

Go ahead and use the next few minutes of this podcast to get it done. You’ll only regret inaction.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is perfect… puurfect, and I’m pulling back the curtain on the myth of perfection [SFX + "holy crap!"]. Perfectionism is responsible for all the destruction and pain in the world. Okay, that’s a baseless claim and probably, most definitely untrue. But perfectionism can certainly keep you up at night, convinced that you could have done it better. It can also prevent you from even trying because you know that you’ll never be able to perform as perfectly as others.

Today’s concrete challenge is to create a drawing that’s intentionally imperfect. Drawing was fun when you were young because you probably weren’t concerned with doing it perfectly. Regain some of that joy today by being okay with a messy sketch, or as my daughter says, a sloppy copy. Draw something that you love in an imperfect way and dispel the myth that perfection is the ultimate goal.

Go ahead and use the next few minutes of this podcast to get it done. You’ll only regret inaction. If you want a little added accountability and fun, join our community on SPAR!. The link can be found in the show notes.

Hey, you ARE the kind of person who can live a life true to yourself. You have two more minutes. Make your move.

Let me know if this made a difference in your day by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

"fast_whoosh.wav" by alanmcki

"Horse Whinny 1.wav" by GoodListener

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is content. That’s one of my least favorite buzz words of the last decade. [Cool Guy voice] Boost engagement by maximizing content of your side hustle in order to increase sales! [Normal voice] Do most producers even care about what their consumers do with their content? In their book, The Experience Economy, authors Pine and Gilmore say that businesses of the future will not only tailor experiences to individuals, but they will also foster transformation in their customers. In order to do our part to aid in your transformation, we’re starting a group that will check in daily on an app called SPAR!. In it, you’ll make a short video either during or after you’ve completed the concrete challenge. I’m excited about how this will make me follow through, too.

Today’s concrete challenge is to download the SPAR! app and use the website address found in the show notes to join the group. Heads up that challenges will run for 7 days, end, and then restart for a new week. After you’ve joined, missing a check-in will incur a $3 penalty to add some concrete accountability.

Go ahead and use the next few minutes of this podcast to get it done. You’ll only regret inaction.

Hey, you ARE the kind of person who can make yourself follow through.

Let me know if this made a difference by leaving a comment in your podcast app or at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is change. Do you ever feel like a ghost with unfinished business, waiting for that one opportunity to be at peace? What if you didn’t have to wait any longer? What if you had the ability to control things and effect change?

Today’s concrete challenge is to register for our new Concrete Wins Ghost Institute. CWGI or quiggy is committed to helping you close out the accounts that are keeping you tethered to this plane of existence. Today is your opportunity to move forward with your afterlife. Today is your chance for change.

Concrete Wins Ghost Institute is not responsible for moving objects, rattling chains, moaning or any other ghost-related activities. Quiggy is not liable for any damages resulting from ghost training. Deposits are non-refundable.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is help. What are your expectations around help? Can you count on your family and friends to help you if you ask? Have you been put off and ignored in the past to the point where you have stopped asking people for help? I have high expectations, so much so that I try to ignore my kids’ whining and complaining until they officially ask for help. My wife and I are trying to train our kids to ask for help because it’s a valuable life skill. You won’t be able to do everything on your own, and you shouldn’t expect that of yourself. We’re built for community.

Today’s concrete challenge is to ask for help in one small part of your day. It can even be something that you’re completely capable of doing yourself. The point is to practice asking for help, because again, it’s a valuable life skill. If the person is able to help you, make sure they feel your gratitude. It’s a beautiful, reciprocal process.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is verbalize. What is it that you need right now? What’s something that you truly want? My wife asked me about a decade ago what my ideal job would be. At the time, I was working as an educational assistant, and I enjoyed going to the computer lab with the class I was helping. I told my wife I would like to run a computer lab as my next job. After that, a friend’s mom told me about a job teaching tech skills to people that are blind or have a vision impairment. I got the job, and part of it was running a small computer lab. Just recently, I told my wife that I didn’t have any comfortable sleeping positions, due to nerve inflammation. That night or the night after, I tried moving a pillow beside me, and I have slept so much better.

Today’s concrete challenge is to verbalize your desires and needs. Now, I realize that the stories I’ve shared are purely anecdotes with no data to back them, but there’s very little to lose in verbalizing your desires. In fact, telling others about your needs increases odds that they’ll be met through the possibility of those people helping you meet them. Don’t keep it in today. Verbalize your wishes and ask someone else to tell you theirs.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is brave. I think the bar for bravery is too high. Bravery is simply doing anything that scares you. Sometimes just facing the day requires bravery. Sometimes you’ve been working on a bathroom renovation for the past 2 years, and you’re scared to do the final touch ups. Side question: Why is it so scary to finish things? Check out Jon Acuff’s book Finish for a little inspiration. I think I’ll do that today.

Today’s concrete challenge is to make one brave step. Intentionally keep the bar low, because a high bar means you probably won’t ever do it. Take a few seconds to find that thing that has been intimidating you but that you know you are fully capable of doing and then picture the tiniest action that would count as progress. I’m going to email measurements for the bathroom drawer that needs to be built. Ugh, that feels big, but I can do it. Pro tip: asking for help can be a tiny step that gets you much further than you could have gotten on your own.

Let me know what tiny, brave step you took at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is goals. Recently, Jon Acuff said that a group of high school students proclaimed that weight loss is the only legitimate reason for a goal. I don’t know if you’re feeling that wisdom, but they’re vocalizing what many people probably think. Goals are only for when you’re in a pickle. No! Goals are small markers for where you want to be. I bet every one of those high schoolers have dreams, but I bet most are scared to set goals to achieve those dreams. That makes the dream feel like work, and dreams are just supposed to be granted, right?

Today’s concrete challenge is to envision where you want to be next year. This could be a physical location, level of success, or any other life attribute that you truly want. Be honest with yourself about what’s feasible, but also stretch what you think is possible. If you want to take it one step further, make one micro-goal that will serve as a tiny mark of progress. You are capable of more than you know.

Let me know about your next year’s life at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is ugly, and it’s being put out to pasture. [horse whinny] If you’ve ever been called ugly, you know how devastating it is to have your features judged to be unattractive. Let’s retire this unkind and unhelpful word.

Today’s concrete challenge is to call someone or something beautiful. When’s the last time you used that word? See, the magic of beauty is that we can find it in almost anything when we’re looking for it. If you want a more enchanted and enjoyable experience of life, look for and label beauty. You’ll find it in some unexpected places.

Let me know where you found beauty at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

"Horse Whinny 1.wav" by GoodListener

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is alive. What makes you feel most alive? For me, one of those things is waking up on the side of a mountain when I’m backcountry hiking. It feels so fresh outdoors in the morning.

Today’s concrete challenge is to do something today that makes you feel alive. Take a moment to consider what that is. Is it a quiet spot in the morning, a hard workout in the afternoon? Think about it and follow through on that thing that makes you feel alive today.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is reminder. I wouldn’t say that my day hinges on reminders, but I do use them to offload future responsibilities. Repeating and distant events such as changing the oil in your car, changing your A/C filter, and registering for free birthday food at local restaurants can all be set and forget in your reminders app of choice.

Today’s concrete challenge is to try adding one reminder to your phone. I recommend using the virtual assistant and saying, “Remind me at time on date to responsibility.” For example, “Remind me at 9AM tomorrow to look at this reminder.”

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is consistent. What helps you to be more consistent? The pandemic of 2020 taught me that keeping the exact same schedule every day of every week helps me to be consistent in the small things. I started exercising more consistently, eating a salad for lunch almost every day, and cleaning the kitchen at the end of the day. It should be noted that a large part of my ability to do those things came from my wife’s help in childcare.

Today’s concrete challenge is to choose one thing that you want to be more consistent with. It needs to be something you care about deeply, because that will provide intrinsic motivation. Do you want to pray daily, stretch, or spend time with your family? Find a time that the activity naturally fits into your schedule and reserve that time specifically for that activity. When your calendar changes, find a new spot in your day for that important thing. You might find that consistency in just one activity helps you to be consistent in more areas of life.

Let me know your one thing at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

Today we have a special guest. This is my daughter, and she is turning 9 today. 

Birthdays are special. They are the one day of the year that is all about you, and you get celebrated!

This brings me to today’s word of the day. Celebrate. Today’s concrete challenge is to take a few minutes, just a few, to celebrate you. 

It can be with friends and family, or just some you time. So take some time today to celebrate you.

Let us know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is planning. At some point, I realized I am an adult. What makes an adult, though? Age is the obvious answer, but there are some 40-year-olds that might as well be 13, based on their behavior. I believe planning is a vital ingredient in adulthood. Every day requires planning when you are responsible for yourself and others.

Today’s concrete challenge is to plan one weekly recurring event. It could be something that you usually avoid planning, like grocery shopping, or maybe it’s a fun activity like a family or friends movie night. Whatever it is, put it in your phone’s calendar so that you get a little prompt each week to remind you to plan it. Good luck in your adulting.

Let me know what you choose to plan at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is home. Is there a difference to you between a house and a home? (pause) Sure, the difference is purely semantic, but, to me, home is a place where you should feel needed, cared for, and at peace. I remember living in a house at 21 years old with four friends and never feeling more restless and alone. I think it was because we didn’t deeply need each other. After that, I worked and lived at a boys’ home where most of the kids didn’t want me around, but I felt a sense of purpose and ownership. I felt needed.

Today’s concrete challenge is to have a conversation with the people in your house. Ask them what they think would make your home feel even more homey. It might be decorations, a daily or weekly discussion time, or some other connection ritual. Take whatever suggestions they have and make it a priority to implement them.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is stupid, and it’s going into the lexical meat grinder. This may seem like a playground word, but I guarantee that it’s hurtful when you angrily call someone stupid. No one enjoys having their intellect demeaned. I noticed one day that my friend Kyle said something was silly when he would have previously said stupid. This small act taught me that silly is a good substitute for stupid. It allows you to call something into question in a less aggressive way.

Today’s concrete challenge is to switch to the word silly. When you want to say that something or someone is stupid, dim, dumb, foolish, dull-witted, slow-witted, witless, slow, dunce-like, simpleminded, empty-headed, vacuous, vapid, halfwitted, idiotic, moronic, muttonheaded, daft, barmy, not the full shilling, or thick as two short planks, try using silly instead.

Let me know how it goes at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Meat grinder sound

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is slowly. One time I got to go to Tanzania, Africa, and I learned a phrase in Swahili that has stuck with me for 20 years. When someone sees you stumble, they say, “Polepole.” It’s a way of showing care, but it’s also a reminder to slow down. Tanzanian culture emphasizes gradual progress. I didn’t get to hike up Kilimanjaro, but Tom Bouwer writes, “[our mountain guide told us] ‘everyone can go fast at 9,000 feet – I want you to be able to get to the top.’ In other words, by going slowly, we had a better chance of reaching our goal in less time.” Stephen Covey had a similar sentiment when he said, “With people, slow is fast and fast is slow.”

Today’s concrete challenge is to go slowly in one small aspect of your day. It could be a small moment with your family or friends where you stop what you’re doing to give them your undivided attention, or it might be a break that you take from work to go outside for a short walk. Consider NOT powering through every minute today and see if you ultimately get further and feel better. Polepole.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Pole Pole – A Lesson in Swahili

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is Thursday, you know… the fake Friday. My wife revealed to me early in our relationship something that I had known deep down all my life. She pointed out that Thursdays often feel like Friday, until you realize there’s actually one more day until Friday.

Today’s concrete challenge is to make Thursday special. Friday has a lot going for it, so don’t worry about it right now. Create a Thursday ritual that makes the realization that there’s still one more day until Friday hurt a little less. My wife used to get a facial once a month on a Thursday, and we would often go out for dinner at McAlister’s Deli on Thursday nights. Kids eat free equated to $12 feeding all four of us.

Let me know your new Thursday treat at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is medication. You might be thinking that I mean meditation, but no… medication. About 50% of people don’t take their medications as prescribed by their doctor. This means that millions of people are leaving health on the table that they could otherwise be enjoying.

Today’s concrete challenge is to get religion concerning your medication regimen. Even if you only take supplements, many of them require consistency in order to accumulate successfully in your body. You can use the Reminders or Calendar app on your phone or download an app that will pester you, such as Due (DUE) or Better Habits. I like these apps because of their ability to buzz your phone up to 10 times per reminder.

Let me know what approach you chose at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Medication Adherence: WHO Cares?

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is fidelity. I enjoy the word fidelity because of its association with the abbreviations Hi-Fi, Wi-Fi, and Cry-Fi. Okay, I made that last one up, but with 2 young children we get plenty of crying fidelity in this house. Fidelity is faithfulness, and there are innumerable things, ideas, and people that you can be faithful to. How can you show your faithfulness, though? Actually, showing up for people is a great way to demonstrate fidelity, but today we’re going to be using money to show commitment.

Today’s concrete challenge is to vote with your dollars. I like this phrase because it implies fidelity to the cause. You could vote for your relationship by buying something for your love; you could vote for your morals by purchasing from a black-owned business. Pledge fidelity today to something or someone in your life by voting with your dollars.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is love. Few things in life are as complicated and, at the same time, simple as love. I believe love is our feeling of attachment. As a child, that feeling probably came easily for you. If you’re struggling with love, try making things simpler, whatever that means to you.

Today’s concrete challenge is to try a loving kindness meditation. UCLA Mindful Awareness Research Center has a free app on both Android and iOS. Just search for the UCLA Mindful app, and it has a free loving kindness meditation in the Basic meditations section. Be aware that this type of meditation is most effective when practiced repeatedly over a long stretch of time, but it’s worth trying at least once.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is rest. How often do you feel tired? Are you tired right now? If you’re an adult listening to this in the United States, there’s a 1 in 3 chance that you are sleep deprived. How would life change in the U.S. if people got more sleep? We might be more likely to treat each other well, less likely to die prematurely, and more consistently creative.

Today’s concrete challenge is to plan for your bedtime. Here are some tips on successfully transitioning to sleep:

• Put your phone or tablet in a place where you can’t reach it an hour or more before sleep
• Write down your thoughts and to-do’s
• Read a physical or e-paper book

If you still have trouble sleeping, you can try a very low dose of a melatonin supplement. Somewhere around 1 mg 30 minutes before you’d like to sleep is a good place to start.

Let me know how it went at concrete.win (WIN) /today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is loser, and it too is going into the waste bin of our lexicon. The word loser had its moment in the sun in the 1990’s, but it’s still a go-to term for someone that you don’t like. I feel the word loser is attractive because we want people that have hurt us to lose. We want them to feel like a loser, so we project that status onto them. However, this is the direct opposite of compassion, and it has the power to put you in a cage of resentment, whether it successfully hurts the person or not.

Today’s concrete challenge is to change your mental script. Think of one person that you might have considered a loser in the past and say to them in your head, “You are important.” If you feel prompted to do more, go for it, but the goal today is to rid your mind of the label, “loser.”

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is willpower. There’s controversy in the research community about how willpower works. Is it finite and exhaustible, or do we just need the right motivations to be able to push through anything? I’m guessing there are so many different situations in life that you could find both, depending on where you look. I do believe willpower can be built like a muscle, though.

Today’s concrete challenge is to do one experiment with willpower. Can you resist dessert? Can you make yourself plan tomorrow’s details today? Can you brave the elements to get some movement outside? Whatever your mountain is, you can make strides toward the summit through small acts of willpower. If you feel like you’ve run out, give yourself some quality rest. It’ll come back.

Let me know how your striving went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is mistakes. We recently watched a movie called Timmy Failure: Mistake Were Made, which my kids thought was hilarious. I enjoyed its countercultural, Portland bent. It didn’t spend too much time harping on the topic from the title, mistakes were made, but Darryl Philbin does call out the main character for not taking responsibility. It’s so tempting to divert fault to someone or something else when things go wrong.

Today’s concrete challenge is to own up to one mistake. I’m guessing that things will not go 100% correctly for you today or tomorrow. You might talk over someone, get overly irritated at the people you live with, or ignore someone around you when you get busy. Whatever you feel you could have done better, take complete ownership and apologize, if apologies apply.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is forgive. Forgiveness sucks because it means that someone has hurt you, but it can also feel amazing when you’re released from the grip of anger and resentment. I acknowledge that some of you have been hurt more deeply than I will ever experience. However, you are still capable of freedom.

Today’s concrete challenge is to begin the journey of forgiveness. This can be through a small act like mouthing the words, “I forgive you.” You don’t even have to direct those words to anyone in particular. Let this be your first step of a thousand miles.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

You might get a weird feeling in your stomach when you think about difficult situations and tasks because difficulty can be uncomfortable. Difficulty makes me want to quit, and many times I have; probably more quitting than was beneficial. Angela Duckworth, the fairy godmother of grit, says, “Enthusiasm is common; endurance is rare.”

Today’s concrete challenge is to try one hard thing. I’ve been chipping away at learning the Rubik’s cube for the past year and a half, and it’s a great combination of memorization and coordination. What’s your one hard thing that you want to try? Pick something that you won’t let yourself quit when it becomes truly difficult.

Let me know what you chose at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is why. Why is that the word today? Well, slow down and let me tell you. When you find the why behind your actions, you’ll know what motivates you and what doesn’t. It’s worth a little introspection to figure out what drives you. Lots of people are chasing money, popularity, and power because they haven’t stopped to ask themselves why.

Today’s concrete challenge is the practice of 5 why’s. I want you to think about a sticking point in your life and then ask why it’s difficult. For myself, I ask why I get angry as a parent, and the answer is that my kids sometimes do things that don’t make sense to me. Why do they do that? Because they have their own motivations. Why? Because they are trying to balance the pressures in their life. Why? Because they have outside pressures from parents and inner pressures of what they want. Why? Because they are doing the best they can. Why? Because they didn’t choose their life. This practice has led me to greater empathy toward my kids. Now, if I can just remember that in the moment, maybe everyone in this house will be a little less angry.

Let me know how your 5 why’s went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is visualize. There’s power in visualization. I found it particularly helpful in college when I was freaking out about having to teach math and science lessons to first graders. A few hours before showtime, my mind would race through the steps and necessary supplies. This simple, anxiety-fueled practice made me more successful than my procrastination deserved.

Today’s concrete challenge is to visualize the process of one difficult activity in your life. Really, stop right now and picture in your eye’s mind that one thing that seems to trip you up every time. It could be getting your kids dressed in the morning, staying up too late at night, or any other recurring aspect of life that you’d like to change. Go ahead and mentally rehearse that activity; notice if there are any gaps where you could do things differently. Sometimes a small change can have big results.

Let me know if things went better for you today at concrete.win/today. 

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is lazy, and we’re actually going to throw this word into the trash bin. Labeling yourself or someone else as lazy doesn’t benefit anyone. Often, what looks like laziness is that person being mentally overwhelmed by pressures that you can’t see and, frankly, don’t know anything about. If you’ve ever tried the 5 why’s exercise, you might have found that even your own motivations are somewhat hidden from your conscious self.

Today’s concrete challenge is to give someone the benefit of the doubt. In other words, assume good intentions with one person today. When you start to feel yourself getting angry or uncomfortable, remind yourself that the person has their own world that they’re dealing with. Go ahead and say, “When I start to feel upset (mumbled), I will tell myself that they are dealing with life the best they can (mumbled), and they’re not lazy or trying to hurt me (mumbled).”

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is gratitude. Gratitude is important because it reminds us that we are not the center of the universe. It has the power to reshape our worldview through a simple act of remembering the people and situations that have helped us.

Today’s concrete challenge is to thank one person that has helped you in the past. It could be someone that delivered your groceries this week or maybe your third grade teacher who refused to let you throw in the towel on multiplication. If you accept the challenge, take a minute to do it now or make a plan to do it at a specific time today. Go ahead and say, “After I fill-in-the-blank, I will send a message of gratitude.”

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

Hi. Good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is empathy. Empathy has two layers, sensing people’s emotions and predicting how those emotions make them feel. I don’t find either of those easy or natural, but the good news is that researchers believe that empathy is an ability that can be intentionally increased through practice.

Today’s concrete challenge is to identify someone’s emotions while you’re talking to them. You don’t have to announce, “I can tell that you’re upset,” but sometimes even this can be beneficial when you use it in an empathetic way. People often appreciate when you act as a mirror to their emotions through active listening or your body language.

Let me know how your emotional identification exercise went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

EMPATHY: a tool to enhance nonverbal communication between clinicians and their patients

How to cultivate empathy - Greater Good Science Center

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is genuine. I’ve found that age helps me to be more genuine, but it’s not automatic. You have to be willing to stop being sarcastic and embrace others for who they are. It’s hard work.

Today’s concrete challenge is to give one genuine comment to someone around you. It can be a compliment, observation, or encouragement, but you will need to use your voice. No texting this time.

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

"I'm really glad that you're my son."

"I don't want to say anything... uh, hello?"

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is noise. I’m sure that you’re familiar.

[gradually building background noise]

[spoken loudly over the noise] When you need some quiet today, listen to that impulse and take a break from the noise.

[deep inhale and exhale]

Today’s challenge is to turn off one (just one) notification on your phone. I highly recommend the little red bubble on your email saying you have 2,434 unread emails. I think you’ll find it easier to focus on your work and the people around you when you’re not distracted and overwhelmed. 

For both iOS and Android, go into the Settings app and look for Notifications to adjust the noise from your apps.

Let me know how much more free you feel today at concrete.win/today.

Check back tomorrow for a new challenge. Until then.

References:

Turn off Android Notifications

Turn off iOS Notifications

Ambience, Large Crowd, A.wav by InspectorJ

Hey, good morning, good afternoon, good evening. This is your life. This is your chance. Listen.

The word for today is connect. What does that word conjure in your mind? Take a few breaths and see what images come to you. Connect. If you picture an action for yourself, take that seriously today. Make some time for it.

Today’s challenge is to reach out to someone literally or figuratively. Let them know that you value your relationship. This could be in an email, text message, call, or touch (taking every pandemic precaution, of course).

Let me know how it went at concrete.win/today.

Check back tomorrow for a new challenge. Until then.