Day 1

• Take one minute to list three things you are grateful for. - You can be grateful for big things, like having supportive parents, or small things, like being able to say “hi” to your friend each morning.

• Gratitude is the ability to recognize and acknowledge the good things, people, and places in our lives.

Day 2

• Drink a large cool glass of water after you wake.

• It fires up your metabolism by 24% for ninety minutes and increases mental and physical performance during the day. When you’re dehydrated, you can feel tired and drained, and you may experience headaches and mood fluctuations.

Day 3

• Smile in the mirror for 10 seconds.

• Smiling slows the heart and relaxes the body, and it releases endorphins that counteract and diminish stress hormones. It also has been shown to increase productivity while a person performs tasks.

Day 4

• Take a digital break

• Mindfully step away from your digital devices for short periods of time during your day today. It allows you to feel more focused and centered when you do plug back in. Try to take two or three mini-digital breaks today for about ten minutes each. Start with just one if that’s all you feel comfortable doing.

Day 5

• Take a Laughter Recess

• By taking a laughter recess during your day, you give yourself a mental escape that transports you to a higher place where you can enjoy your day from a more relaxed, positive, and joyful perspective.

Day 6

• Show Appreciation

Take time to show appreciation to someone. The emotion of gratitude has consistently been one of the strongest happiness boosters known in scientific literature.

Day 7

• Take a Music Break

• Listening to music is a powerful mindfulness habit that can reduce stress, elevate your mood, raise your IQ, and offer many other mental and physical health benefits. Taking a break to actively listen to music for a few minutes during your day can help you return to your work in a more positive, peaceful, and productive frame of mind. In fact, listening to music—especially classical music—can change your brain in ways that improve memory and learning.

Day 8

• Clear your space (desk, room, binder, backpack)

• Visual clutter is distracting. Clearing and organizing your space allows you a few minutes of focused mindfulness, as you decide where to put your stuff and what to keep and throw away. Once your space is clear, you have set the stage for more mental and emotional energy to focus and begin your work.

Day 9

Color: Coloring is an easy way to practice mindfulness. It takes full focus and requires you to slow down and think about what you are working on, getting other things out of your mind. Coloring also gives us some relief from tension, anxiety, and stress. This makes it the perfect thing to add to an end of the day routine.

Day 10

• Reconnect with Your Relationships

• Reach out to a friend, family member, someone you care about and let them know how much they mean to you. Nurturing relationships requires mindful daily attention. Expressing gratitude for these relationships strengthens bonds and keeps us connected with those we care about.