This program focuses on physical, mental, and spiritual challenges designed to enhance discipline, self-awareness, and resilience. Each challenge is attainable and aligned with the Compos Mentis journey.
Quarter 1: Discipline and Physical Foundations
Water Fasting for 24 Hours (Once per Month)
Build discipline and awareness of bodily needs. Reflect on gratitude for nourishment.
10,000 Steps Daily for 90 Days
Commit to consistency and physical endurance while using walking as a meditative practice.
Beginner Yoga or Stretching Routine (30 Minutes Daily)
Develop physical flexibility and mindfulness.
Quarter 2: Connection with Nature
Live in a Tent for 3 Days in a Nearby Forest or Park
Disconnect from technology and connect with nature. Observe the natural rhythm of life.
Day Hike in a Spectacular Location
Example: Grand Canyon, USA, or Alps Trails, Switzerland. Focus on endurance and awe-inspiring landscapes.
Plant and Care for a Garden or House Plant
Learn patience and responsibility by nurturing growth.
Quarter 3: Strengthening the Body and Mind
Run a 5K (Within 3 Months)
Train gradually, building cardiovascular health and mental perseverance.
Meditate for 10 Minutes Daily (Increasing to 20 Minutes)
Develop mental clarity and mindfulness.
Read One Inspirational Book Related to Nature or Resilience
Example: Wild by Cheryl Strayed.
Quarter 4: Testing Limits and Embracing Solitude
Fasting from Dawn to Dusk (Once per Week)
Experience self-restraint and spiritual growth.
One-Day Solo Island Retreat or Remote Location Stay
Reflect and journal your thoughts in solitude.
Walk a Total of 150 Miles in 3 Months
Break it into weekly goals to improve stamina and perseverance.
Quarter 1: Advanced Challenges and New Skills
Learn a New Physical Skill (E.g., Martial Arts, Dance, or Rock Climbing)
Cultivate discipline and coordination.
3-Day Water Fasting Challenge
Push boundaries of mental and physical endurance.
Attend a Beginner Sailing Course
Gain confidence and navigate the balance between control and letting go.
Quarter 2: Nature and Endurance Immersion
Climb a Mountain (Intermediate Level)
Example: Mount Toubkal in Morocco or Mount Fuji in Japan. Reflect on overcoming obstacles.
Camp for a Week in a National Park
Deepen your connection with nature through an extended stay.
Volunteer for an Environmental or Conservation Project
Contribute to preserving the planet.
Quarter 3: Long-Term Focus and Mental Mastery
Practice Intermittent Fasting (16:8 Plan) for 3 Months
Enhance physical health and mental focus through structured eating habits.
Train for and Complete a 10K Run
Build upon the earlier 5K challenge, pushing stamina further.
Daily Gratitude Journaling for 90 Days
Foster a habit of mindfulness and appreciation.
Quarter 4: Integration and Celebration
Attend a Multi-Day Hiking Expedition
Example: The Camino de Santiago (Spain) or Inca Trail (Peru). Use this as a metaphor for life’s journey.
Host or Participate in a Community Awareness Event
Share your journey and inspire others to seek higher awareness.
Create a Personal Reflection Video or Journal
Document your transformation and set goals for the future.