Decisions, big goals, and ambitious plans often end in failure. Why? Is it due to a lack of planning? Perhaps. But one of the main reasons is that we often try to make big changes all at once. However, sometimes the greatest impact comes from small steps.
Simple habits — such as waking up early, eating more vegetables, or boosting your self-confidence — can lead to major changes in your lifestyle. Below are 3 effective practices you can implement in your daily life.
1. Step Out of Your Comfort Zone by Facing Repeated Rejection
"I can accept failure, everyone fails at something. But I can't accept not trying." — Michael Jordan
For some people, the fear of rejection is so strong that it limits their entire potential. Whether it's asking someone a question, requesting a raise at work, or attempting a new project — this fear appears everywhere.
This practice is based on Jia Jiang’s famous “rejection experiment” and focuses on valuing the attempt rather than the outcome.
Rules:
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Continue for at least 30 days (Jia Jiang did it for 100 days).
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Each day, make a request that pushes you out of your comfort zone and get rejected.
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If your request is accepted, it means you weren’t bold enough — try again.
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Prepare a logical but unusual reason for your request.
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When you receive a “no,” politely ask “Why?” and suggest a simpler alternative.
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Keep a record of your rejections in a journal or calendar.
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Heal your ego and try again the next day.
This exercise will strengthen you both socially and emotionally.
2. Reduce Stress by Writing Down Your Feelings
Throughout history, many successful and influential figures — including General George S. Patton, Thomas Jefferson, and Harry Truman — kept regular journals. Journaling is not only for creative individuals; it’s an effective psychological tool for everyone.
Journaling can help you:
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Organize your thoughts,
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Release frustration,
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Preserve unique ideas.
How to start:
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Use prepared prompts or templates to avoid the “What should I write?” dilemma.
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Don’t worry about grammar or style — the main thing is to honestly express your thoughts and feelings.
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Set a fixed time (e.g., 15–30 minutes) and stick to it.
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Writing in the morning or before bed will help solidify the habit.
Research shows that writing for 15–20 minutes at least three times about stressful or traumatic events can have a positive effect on both physical and psychological health.
3. Achieve High Results in 4 Minutes with the Tabata Method
Losing weight and staying fit is not only about the duration of exercise — intensity plays a key role. The “Tabata” workout method is a clear example of this.
Research results:
In a six-week experiment, one group cycled for one hour a day, while the other trained for only 4 minutes (20 seconds of high intensity + 10 seconds of rest, repeated 8 times). As a result, the 4-minute group increased their anaerobic power by 28%, while the one-hour group showed almost no progress.
Because of its quick fat-burning ability, Tabata is popular among professional athletes and celebrities.
How to do Tabata:
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Choose a cardio exercise (running, cycling, skipping rope, etc.).
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Work at maximum effort for 20 seconds.
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Rest for 10 seconds.
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Repeat the cycle 8 times (total 4 minutes).
Conclusion:
These 3 practices can bring significant change to your life right away. They will strengthen you physically and psychologically while also boosting your confidence. Start with small steps, stay consistent, and watch how the transformation unfolds.