A 30-Day Mental Health Challenge: Small Steps, Big Impact

Forming a mindset geared toward emotional wellness is not a trivial task. However, with small steps it is tangible to foster positive changes in your overall mental health. Having a thirty-day mental health challenge is an approach to form structure, prioritize self-care, build emotional resilience and promote emotional wellness. Below are manageable activities that encourage mindfulness, self-care and accountability for your mental health. 

Activity Options for a Mental Health Challenge

Day 1: Gratitude Journal – document 3-5 things that you are grateful for. This activity redirects your focus toward positivity. The journal entry may take the form of a list, paragraph, and/or drawings of what you are grateful for. 

Day 5: 10-Minute Walk – Immerse yourself with nature. Venturing outdoors has proven benefits for your mental health. Nature and sunlight boast endorphins and reduce the body’s stress hormone. 

Day 10: Digital Detox – Refrain from your electronics. This activity may be difficult to complete, but it produces a huge reward. It is proven that taking a time out from your screens allows the mind to relax, which decreases racing thoughts, slows breathing and decreases the heart rate. Spending an evening without your screen provides time to reset your mental energy.

Day 15: Reach Out – Connect with a friend or family member. Support network interaction is a vital component of emotional wellness. It will not only strengthen the foundation of your support system, but it may brighten someone’s day to hear from you. 

Day 20: Creative Break – Set aside time to embrace creativity. Take 45 minutes to color, draw, or paint. These activities will not only relax the body, but acts as a grounding exercise, thus lending a hand to regulating your emotions. 

Day 25: Affirmation Practice – positive self-talk is a simple way to build confidence, provide encouragement and foster resiliency. Repeating a phrase such as “I trust myself and my decisions” or “I deserve love and respect” helps to develop self-compassion.

Day 30: Reflect – Reflect on the month and make notes of what was most beneficial and what worked well for your overall mental health. Set aside time to engage in a thirty–day mental health challenge periodically throughout the year, it is worth it!

This challenge creates activities that keep your emotional wellness at the forefront of your mind, which often takes a backseat in our hectic lives.