The Four Week Practice starts with the Ritual Baseline. The habits in the Baseline are the basis of Gratitude Strength Food and continue to be part of your daily habits for four-weeks regardless of whatever other habits you choose to adopt. The point of the first three-day Ritual Baseline is to work on the most impactful habits which will guide your success over your four-week Practice. Don’t try to change anything about your eating or movement during this time, just focus on incorporating the simple Ritual Baseline habits into your life. After that, we’ll use our Intentions to add habits that align with your Goals.
- Track Your Food. Figure out what food tracking approach you like- pen and paper, app on your phone, and learn how to use it.
- Drink Enough Water. Get a large reusable water bottle and figure out how many of them you need to drink each day in order to reach the goal of drinking half your bodyweight in ounces of water. Put a rubber band around the bottle to mark your water level to remind yourself to keep drinking throughout the day.
- Express Gratitude. Recite your mantras before every meal and movement session. Try the Mindful Eating exercise. Write your mantras out in beautiful calligraphy on a scroll, in cut-out bubble letters on poster board, or in chicken scratch pencil on a post-it note and post them everywhere that is obvious in your daily path– in your kitchen, your car, your bedroom, in front of the toilet, and at work. Recite each mantra before every meal and workout. Even if it feels dumb, even if it feels fake. Just do it.
The Ritual Baseline is just the beginning. Interested in practicing on your own? Check out our Four Week Practice live to see when the next one is starting! Or grab your very own PDF download and try a month of the Practice solo.