Mental Wellness
20 Day Wellness Challenge
Choose a new challenge each day, you don't have to go in order, have fun!
Day 1
Journal – include 1-3 things you were grateful for and 1-3 things you were able to accomplish each day
Day 2
Plan a family getaway, even if it's just a day trip. The act of planning something to look forward to can boost your overall happiness for up to 8 weeks
Day 3
Try a new recipe, write a poem, paint or do a project you pinned on Pinterest. Creative expression and overall well-being are linked.
Day 4
Show some love to a person who is important. Quality relationships are essential for a happy life
Day 5
Enjoy a little dark chocolate each day. The ingredients improve alertness and mental skills.
Day 6
Try to be optimistic. This doesn’t mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.
Day 7
Anxious? Return to childhood and do some coloring. 20 minutes can clear your mind. Pick a design that’s complicated for the best effect
Day 8
Laugh! Hang out with a funny friend, watch a comedy, or find some funny videos online. Laughter reduces anxiety
Day 9
Leave your smart phone at home for a day. Spend part of the time with someone face-to-face.
Day 10
Dance around while you do housework. Dancing reduces cortisol (stress hormone) and increases endorphins.
Day 11
Relax in a warm bath once a week. Add Epsom salts to boost magnesium levels, which can be depleted by stress
Day 12
Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.
Day 13
Spend time with a pet (if you don’t have one, hang out with a friend who does, or volunteer at a shelter) Time with animals reduces cortisol and boosts oxytocin
Day 14
Pick out your clothes for the week. You’ll save time in the mornings and have a sense of control about the week ahead
Day 15
Eat omega-3 fatty acids in fish, flaxseeds, or walnuts. They are linked to decreased rates of depression and help build healthy gut bacteria
Day 16
Practice forgiveness. People who forgive have better mental health and report being more satisfied with their lives.
Day 17
Do something with friends and family – People are 12 times more likely to feel happy on days they spend with friends and family.
Day 18
Take a 30 minute walk in nature. Being in nature can increase energy levels, reduce depression, and boost well-being
Day 19
Make sure to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which is believed to be a mood elevator
Day 20
Try something outside your comfort zone to make room for adventure and excitement in your life.