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MIND

Stay offline one day per week Meditate every morning Read 20 pages per day Journal every day Cet up when your alarm goes Off Limit screen time after work Start a gratitude journal Try the one-tab challenge Do a media detox Take a self-care day

BODY

Walk after lunch or dinner Drink tea instead of coffee/soda Exercise for 10 minutes per day Eat more veggies Try 30 days of yoga Start meal prepping Develop a workout routine Drink more water 30-day squat challenge Try a new form of exercise

SOUL

1. When you first meet people try to notice their eye color while also smiling at them. It might be because you look for a second or two longer, but all I can tell you is that people really respond to it.

2. Pay attention to people’s feet. If you approach two people in the middle of a conversation and they only turn their torsos and not their feet, they don’t want you to join in the conversation. Similarly, if you are in a conversation with a co-worker who you think is paying attention to you and their torso is turned towards you but their feet are facing in another direction, they want the conversation to end.

3. Foot-in-the-door phenomenon. People are more likely to agree to do a task for you if you ask them to do something simpler first. (Gradual Commitment… makes people them think you like them)

4. Alternatively, you ask them to do an unreasonable task, and they’ll say no, so when you ask for what you wanted, a much more reasonable task, and thew re more likely to agree that way.

5. If you ask someone to do you a small favor, cognitive dissonance will make them believe that because they did that favor, they, therefore, just like you. (yes you all know that - Ben Franklin)

6. If you ask someone a question and they only partially answer just wait. If you stay silent and keep eye contact they will usually continue talking.

7. Chew gum when you’re approaching a situation that would make you nervous like public speaking or bungee jumping. I can’t remember where I heard it but apparently if we are ‘eating’ something in our brains trip and it reasons ‘I would not be eating if I were in danger. So I’m not in danger’. Has helped calm me a few times.

1. Your beliefs 2. Your attitude 3. Your thoughts 4. Your perspective 5. How honest you are 6. Who your friends are 7. What books you read 8. How often you exercise 9. The type of food you eat 10. How many risks you take 11. How you interpret situations 12. How kind you are to others 13. How kind you are to yourself 14. How often you say “I love you” 15. How often you say “thank you" 16. How you express your feelings 17. Whether or not you ask for help 18. How often you practice gratitude

Though it may take time for a shy person to make friends, once they do, their friendships tend to be more meaningful and last longer.