Stay

This printed overview sits beside the Extra challenge list. The list on this page is the one you follow.

Keywords

• One day at a time
• Honest, not perfect
• Discomfort is not the enemy
• You are learning to stay

Each challenge

1. 31Sleep on the Floor7 days

   “I can be uncomfortable without being defeated.”

   Cold water is brief.

   Prepare your space comfortably. Layer for warmth if needed. Focus on your breath. It’s practice, not punishment.

2. 32Delayed Reaction21 days

   “I respond. I don’t react.”

   You have learned to tolerate physical discomfort.

   Count slowly to sixty. Breathe deeply. Observe the emotion. Respond, don’t react.

3. 33Name What You’re Carrying14 days

   “I release what I don’t need.”

   Unspoken thoughts often repeat themselves because they have never been clearly acknowledged.

   Speak honestly and simply. Be specific. Let the words leave your body.

4. 34Open Hands14 nights

   “Nothing tonight needs my protection.”

   Your body can hold tension long after your mind stops noticing it.

   Relax your shoulders. Breathe slowly. Let go of the day. Trust that you are safe.

5. 35Draw Instead14 days

   “Not every thought needs words.”

   Not every internal experience needs to become a sentence.

   Don’t judge your drawing. Let your hand move. Focus on expression, not art.

6. 36Face Yourself & Speak Your Name21 days

   “I become what I repeatedly claim.”

   You have spent considerable time observing behavior, impulses, thoughts, and emotions.

   Be honest with yourself. Stay present, even if it’s uncomfortable. Speak with conviction. Do this in a quiet space.