Misogi Challenge: A Simple Practice That Will Transform Your Life

In a world obsessed with comfort, we often forget what it feels like to be truly alive. We avoid pain, we sidestep challenges, and it’s no wonder anxiety and stress seem to follow us everywhere. Misogi brings back that thrill — the challenge, the grit, and the transformation that can redefine who you are.

For years, I have incorporated Misogi challenges into my life, which have helped me to grow into the travel blogger and retreat facilitator I am today. I’m excited to share all that I’ve learned along the way!

Want to Jump Ahead? Here are all the sections at a glance 👇

• What is a Misogi? – Discover the essence of this ancient practice and its modern transformation.
• Misogi at a Glance: The History Behind It – Explore the origins of Misogi and how it has evolved over time.
• Misogi as a Modern Practice – Learn how Misogi can address modern-day challenges and why it’s gaining popularity worldwide.
• The Misogi Challenge – Understand what the Misogi Challenge is and how it can transform your life.
• Inspiration for Doing a Misogi – Get inspired by stories and quotes from those who have embraced Misogi.
• Misogi Challenge Ideas in 2025 – Ready to take on a challenge? Find bold Misogi ideas to push your limits next year.
• Misogi Tips – Step By Step Guide – Follow this practical guide to choose, plan, and commit to your Misogi.
• Misogi Examples – Check out examples of physical, mental, and spiritual Misogi challenges for inspiration.

What is a Misogi?

What exactly does Misogi mean? It’s an ancient Japanese practice and ritual of purification. In traditional Japanese culture, misogi involves immersing oneself in cold water or standing beneath a waterfall to purify the body and mind. But in modern times, misogi has taken on a broader meaning. It’s all about pushing your limits, confronting your fears head-on, and rediscovering the raw, untamed strength you didn’t even know you had.

At its core, misogi is about transformation. It’s about shedding old habits and beliefs, and embracing a new, powerful version of yourself. By pushing your physical, mental, and spiritual limits, you’ll have a breakthrough that will transcend all aspects of your life. You’ll gain a newfound sense of confidence and courage, and better handle the challenges that life throws your way.

So, if you’re tired of playing it safe and ready to feel truly alive, it’s time to learn about Misogi. Get ready to push your limits and transform your life – your journey of self-discovery and transformation begins now!

Misogi at a Glance: The History Behind It

Before diving into the Misogi Challenge and how you can use it to level up your life, let’s first cover its origins.

The practice of misogi has a rich history that dates back to Ancient Japan, where it was used as a method of purification and spiritual development. In Japanese Shinto culture, misogi involved submerging oneself in cold water — often standing underneath a waterfall — to cleanse the mind and body.

But don’t let the simplicity of the ritual fool you – misogi is no easy feat! Imagine standing beneath a freezing waterfall, with icy water pounding your head and body, and the roar of the water drowning out all other sounds. It’s a powerful and intense experience that requires a great deal of mental and physical fortitude. Plus, there are many scientific benefits that justify doing it!

Misogi as a Modern Practice

Despite the challenges, the practice of misogi has endured over the centuries, thanks to its transformative power. Those who have completed a misogi ritual report feeling more clear-headed, energized, and focused, as though a weight has been lifted from their shoulders.

Over time, the practice of misogi has evolved and adapted to modern times. Misogis can help us address all sorts of contemporary issues – like digital fatigue, lack of resilience, or a desire for deeper meaning. Today, people all over the world participate in misogi in various forms – from cold water immersion to extreme endurance challenges. The underlying principles, however, remain the same – the idea of pushing oneself to the limits in order to purify the body, mind, and spirit.

So if you’re ready to explore the history of misogi and experience the power of this ancient ritual for yourself, get ready for a transformative journey that will push you to your limits and beyond. Let’s dive head first into the Misogi Challenge of today.

The Misogi Challenge

The Misogi Challenge can be a life-changing experience. It’s all about doing one extremely challenging (and memorable) thing each year that has a profound impact on the other 364 days. Think of BIG ideas like running an ultra marathon or hiking to the top of Mount Kilimanjaro. Put something on your calendar that scares you, and then go out and do it.

Inspiration for Doing a Misogi

Jesse Itzler, a successful entrepreneur and ultra-endurance athlete, is a big believer in the transformative power of Misogi. He’s completed a number of Misogi challenges himself, and he’s now helping others discover the incredible benefits of this ancient practice.

I recently listened to Jesse discuss the Misogi challenge on a podcast and was blown away by the concept. As Jesse puts it, “Misogi is about taking on something that’s so difficult, so far beyond what you think you can do, that it forces you to dig deep and find a new level of strength and resilience.”

And that’s exactly what makes Misogi so powerful. By pushing yourself to your limits and beyond, you’ll discover a well of strength and determination that you never knew you had. You’ll gain a newfound sense of confidence and courage that will spill over into every other area of your life. As a travel blogger, I’ve been doing this challenge subconsciously over the years. But now, I absolutely want to be more intentional about it.

But don’t just take Jesse’s word for it – try it for yourself. Whether you choose to immerse yourself in cold water or push your body to its absolute limits, the experience will be one that you’ll never forget. And the benefits will be tangible and long-lasting.

• Ready to plan your first Misogi but unsure where to start? Let’s map out your challenge together — check out my coaching page to see how we can work together!

Misogi Challenge Ideas in 2025

Ready to take on a life-changing challenge in 2025? Here are some bold Misogi ideas that will push your limits, ignite your spirit, and help you discover new depths of strength and resilience.

Physical Misogi Challenges

• Trek to Everest Base Camp: Take on the challenge of trekking to the base of the world’s tallest mountain. It’s grueling, high-altitude, and absolutely epic.
• Complete a Spartan Ultra: Go beyond a regular Spartan race. This 50K race with 60+ obstacles will push you to your physical and mental limits.
• Swim Across a Channel: Attempt a long-distance swim across a channel, like the English Channel or Catalina Channel. It’s a test of endurance, mental grit, and preparation.
• Bike Through a Country: Cycle across a whole country, like Portugal, Japan, or Vietnam. It’s an endurance adventure that immerses you in different landscapes and cultures.
• Run a Self-Supported Ultramarathon: Map out your route and carry all your supplies. It could be in a national park, across a desert, or through a mountain range. You decide the terrain.
• Summit an Active Volcano: Pick a place like Mount Etna or Mount Merapi and experience the thrill of hiking to the top of an active volcano.
• Row Across an Ocean: Yes, you read that right. Take on the massive feat of rowing across the Atlantic or Pacific. A serious challenge that demands meticulous planning.
• Participate in a Backcountry Wilderness Survival Course: Spend a week or more in the wilderness with minimal supplies, learning how to survive with what nature provides.

Mental Misogi Challenges

• Learn a New Language in 90 Days: Immerse yourself in a new language with the goal of becoming conversationally fluent within three months.
• Write and Publish a Book: Whether it’s a memoir, novel, or a guide, completing and publishing a book is a mental marathon.
• Perform a Stand-Up Comedy Set: Write and perform a 10-minute stand-up comedy routine in front of a live audience. It’s terrifying, but will boost confidence and creativity.
• Complete a Month-Long Digital Detox: Disconnect from all digital devices for an entire month. Reconnect with the world around you, and experience life without screens.
• Launch a Personal Project from Scratch: Start something big — a side business, charity, or a major creative project. It could be an app, a new product line, or an art exhibit.
• Read 100 Books in a Year: Cultivate discipline and expand your mind by reading a diverse selection of books — novels, biographies, science, philosophy, and more.
• Spend a Month Solo Traveling Without an Itinerary: Let go of control and travel to a new region with just a backpack. Navigate without a pre-planned route and embrace the unexpected.
• Give a TEDx Talk: Share a message you’re passionate about on a public platform. It requires preparation, confidence, and the courage to put yourself out there.

Spiritual Misogi Challenges

• Attend a 10-Day Vipassana Meditation Retreat: Spend 10 days in complete silence, meditating for hours each day. It’s a deeply transformative and introspective experience.
• Participate in a Vision Quest: Go on a traditional wilderness vision quest, which typically involves fasting, solitude, and deep introspection.
• Complete a Yoga Teacher Training in India: Immerse yourself in a 200-hour (or more) yoga certification program at a traditional ashram in India.
• Experience a Traditional Ayahuasca Ceremony: Travel to the Amazon and participate in a guided Ayahuasca ceremony with a reputable shaman. It’s a profound, life-changing journey for many.
• Practice Mindfulness in a Zen Monastery: Live for a week (or more) at a Zen monastery, fully embracing their daily rituals, including meditation, mindful chores, and study.
• Participate in a Sweat Lodge Ceremony: Go through a traditional sweat lodge ritual, which is a physical and spiritual cleansing practice found in many Indigenous cultures.
• Walk the Camino de Santiago Solo: Embark on this famous pilgrimage across Spain, but do it alone. Use the solitude to deeply reflect and reconnect with yourself.
• Go on a 40-Day Wilderness Retreat: Similar to a vision quest but longer, spend over a month in a remote area, away from society. Engage in journaling, meditation, and self-reflection.

Want to add a cool Misogi to your 2025 bucket list? Send me a message on IG, as I’m planning a transformational retreat that I’d love for you to be a part of!

Misogi Tips – Step By Step Guide

Before diving into some Misogi examples and ideas that you can start using in your life, let’s first cover a few tips.

Choosing a Misogi challenge can be a daunting task. With so many options out there, how do you know which one is right for you? Here are 5 tips to help you choose the perfect Misogi challenge for your needs:

1. Reflect on Your Fears and Dreams:

Ask Yourself: what scares you? What excites you? Start by listing three things that you’ve always avoided because they seemed too difficult or out of reach. The key is to find something that makes your heart race just thinking about it. I recommend spending 10 minutes journaling about your biggest fears and wildest dreams. Circle the ones that stand out the most.

2. Find a challenge that excites you:

Your Misogi challenge should be something that gets you fired up and excited to get started. It doesn’t need to follow anyone else’s path. Whether it’s a physical challenge that requires you to push your body to the limit, or a mental challenge that forces you to confront your deepest fears and anxieties, make sure it’s something that truly resonates with you.

3. Push yourself out of your comfort zone:

The whole point of Misogi is to stretch yourself beyond what you thought was possible. Achieving something where there is a significant probability of failure will help you conquer your fear of failure. It will also show you what your true potential is. So when choosing a challenge, make sure it’s something that pushes you out of your comfort zone and forces you to confront your limitations.

4. Set realistic goals:

While it’s important to push yourself, you also need to be realistic about what you can accomplish. Make sure your Misogi challenge is challenging enough to be transformative, but not so impossible that you don’t stand a chance of success. Break down the process into smaller, manageable steps. For example, if your Misogi is to run an ultramarathon, plan your training schedule, diet, and recovery plan. The Misogi exercise doesn’t have to take a long time. Even just a full-day experience can have long-lasting effects.

5. Choose a challenge that aligns with your values:

Misogi is not just about physical or mental endurance – it’s also about spiritual development and personal growth. So when choosing a challenge, ensure it aligns with your values and helps you connect with something larger than yourself.

6. Commit fully:

Announce It. Making your goal public adds accountability. Tell a friend, family member, or even post it on social media. Once you’ve said it out loud, you’re less likely to back out. Choose your accountability partners wisely. Pick someone who’ll cheer you on, but also give you a nudge if you start wavering. Write down a commitment statement: “I am going to [Your Misogi] by [Date].” Share it with someone who matters to you. Consider setting up a weekly check-in to track your progress.

7. Have fun with it:

Misogi may be challenging, but it should also be fun! Choose a challenge that excites you and that you can enjoy along the way. Remember, the journey is just as important as the destination.

Lastly, be sure to reflect and reassess. After completing your Misogi, take time to reflect on the journey. What did you learn about yourself? How did the experience change you? Use these insights to set your next challenge. Integration is key!

For more content about Misogi growth challenges, I highly recommend reading this book: The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self by Michael Easter.

Misogi examples

There are many different forms of Misogi challenges out there, each with their own unique set of physical and mental demands. The idea is to do something “crazy” and uncommon. That way, you are challenging yourself versus somebody else.

Here are some Misogi examples from my life and others that are on my bucket list:

Misogi ideas that are physical:

• Hiking to the top of Mount Kilimanjaro: A 19,340-ft. climb up Africa’s highest mountain
• Run an ultra marathon: Any running race over a marathon (>26.3 miles)
• Complete an ironman triathlon: Consists of 2.4-mile swim, 112-mile bike ride, and 26.2-mile marathon
• 29029 Challenge: Hiking 29,029 feet – the equivalent of Mt. Everest in 36 hours.
• Bike ride across the US: Covers a distance of 2,500-3,500 miles
• Camino de Santiago (Way of St. James) Pilgrimage: A long trek through Spain (and neighboring countries)
• Doing a polar plunge: Perhaps consider in the ocean or an ice cold lake
• Week-long camping adventure: It could be in a national park or any other nature reserve that interests you
• Skydiving: Choose a place that excites and inspires you
• Trek to Machu Picchu: This is one of the most famous hikes in South America
• Master a handstand: Or learn some unique body inversions in yoga!

Keep in mind, these Misogi ideas are merely that…ideas! It’s better to do challenges that are more uncommon to make the experience truly yours. So, instead of hiking Mt. Kilimanjaro, perhaps think about the Matterhorn, Denali, or Mt. Rainier. Whatever feels true and meaningful to you!

Misogi ideas that are mental

• Starting a business
• Travel to a new country or continent once per year
• Attempt to set a Guinness World Record
• Sing or dance to an audience
• Do a volunteer trip
• Publish a book
• Live in a foreign country

Misogi examples that are spiritual

• Visit Burning Man
• Attend a silent retreat or another kind of meditation retreat
• Go to an Ayahuasca ceremony
• Become a Reiki master
• Go to a yoga retreat in India
• Spend time at a monastery in Tibet
• Attend a Native American sweat lodge ceremony (“Temazcal”)
• Visit the holy sites in Jerusalem or Mecca

Last thoughts on the Misogi

I believe that everyone, regardless of their physical and mental abilities, should do a Misogi. Not only will it show you your true potential, but it will also help you build self-confidence – knowing that you honored your word and did something truly incredible.

Life nowadays has gotten way too easy. Many of us avoid distress at all costs, resulting in comfort zone behavior. It’s no wonder, then, that there’s a mental health pandemic and most people are ill-equipped to deal with stress. By seeking out difficult challenges, we are priming our minds and bodies to perform better – physically, mentally, emotionally, and spiritually.

Our ancestors faced adversity each and every day, and we are adapted to do the same. By engaging in a massive growth opportunity once per year, we will be better for it. In the process, we will learn a heck of a lot about ourselves and our abilities. Without challenges, there is no growth. Misogi offers a unique opportunity to do just that. So start applying this ancient wisdom in your life in 2025!