The challenge included four components. I picked these with the intention of creating more energy and joy–the experience of flow. The first was daily exercise of at least 30 minutes. This could be weights, walking the dog, yoga, a run or even a physio appointment. But the rule was everyday, with no stacking from day to day. The second was a daily social connection, again with no stacking, with someone we didn't know or hadn't talked to for at least two months. (I turned a wrong number into a free twenty minute coaching session on the drive home from skiing one afternoon.) The third was to read a book every week. We could read a short Seth Godin book or something meatier or listen to an audio book during the commute or in the morning on a bicycle. The fourth was no sugar, flour or alcohol, except on one date night a week or any day that we got in at least two hours of cardio that would burn everything off anyway.