SPIRE Masterpiece Day MVI’s

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MVI stands for minimum viable interventions and comes from Tal Ben-Shahar. Very similar to BJ Fogg’s Tiny Habits and James Clears Atomic Habits. If we won’t to have a masterpiece life it starts with masterpiece days.

Spiritual

  • Meditation time block
  • Mindfulness time block
  • Volunteering time block
  • Act of service time block
  • Meaningful work time block
  • Mattering work time block
  • Parenting time block
  • Religion time block

Physical

  • 11 burpees
  • 13-hour fasting window
  • 5,649 steps
  • Perfect breath (5.5 in, 5.5 out, 5.5x)
  • 4-7-8 breath (4 in, 7 hold, 8 out, 4x)
  • Digital curfew
  • Stress curfew
  • Caffeine curfew
  • Eating curfew
  • Exercise
  • Walk the cat or dog
  • Forest bathing – be in nature – (Shinrin-Yoku)
  • Take the stairs
  • Pet the cat or dog
  • Don’t drink sugar
  • Don’t eat flour
  • Follow my nutrition protocol
  • Be in bed for 7.5 hours before waking up
  • Last bite of food 4 hours before bed
  • Take a walk
  • Make waves, ultradian rhythms, oscillating
  • 10 minute rest time block
  • Walk to the farthest bathroom in the building each time

Intellectual

  • Creative before reactive
  • 25 minute Pomodoro
  • 50 minute deep work time block
  • Use one of my top 5 signature strengths
  • Shut down complete
  • Read a book summary
  • Listen to 10 minutes of podcast
  • What’s important now (WIN)
  • 15 minute learning time block

Relational

  • #1 self-care
  • Act of kindness
  • Gratitude
  • Hug someone
  • Repair the relationship
  • Connection time block with loved one
  • Encourage someone
  • Listen with full presence
  • Dominate the dishes
  • Make the bed
  • Phone-free connection time
  • Respond to a bid for attention
  • Spot a strength in another
  • Phone away when home with family
  • Connect with a friend in real-time

Emotional

  • Celebration
  • Best possible self journaling
  • Savor an experience
  • Savor a future experience
  • Self-compassion (self-kindness, common humanity, & mindfulness
  • Reframe – a better way of seeing this is…
  • Evidence – that is not true because…
  • Plan – if x, then I will y
  • Good! One word reframe
  • Deep breath
  • Name it to tame it
  • The equanimity game
  • Collecting turnarounds
  • Suffer = pain x resistance
  • Growth mindset – I can’t do it yet
  • My infinite potential exists just outside my comfort zone
  • I will never be exonerated from pain, uncertainty, and hard work
  • If I argue with reality I lose but only every single time
  • Change strategy or get help
  • Bring it on!
  • I’m excited!
  • Obstacles make me stronger! (OMMS)
  • Use a signature strength to overcome an obstacle
  • Best case, worst case, most likely scenario
  • Repair the relationship
  • Victim vs creator mindset
  • Action in accordance with value
  • Permission to be human – it is not because you are you it is because you are human
  • The obstacle is the way
  • Stress + rest = growth
  • Hope = goal + agency + multiple pathways
  • Use one of my top 5 signature strengths
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