The upcoming month is all about focusing on self-care and finding ways to make physical and mental health a bigger part of your life, which may sound like a lot but in practice is pretty simple. We’ve designated one easy task per day, so you’ll never feel too overwhelmed. For the best results by following four core guidelines:
Don’t think it’s selfish: When we’ve taken good care of ourselves, not only do we have more energy for others, but we tend to be more focused and more present.
Tap a friend: When we share our goals, we do better. Get a group of two, three, or four friends for added accountability.
If you miss a day, don’t give up: The goal isn’t to be perfect. Even if you just do 25 or 15 days, that’s still an improvement from the previous month.
Keep it up afterward: Improving your wellbeing is an ongoing process, so adopt one or two new habits that changed your mood for the better.
1. Do a deep breathing exercise.
Count backwards from 10, breathing low and slow. Try it before a meeting, in the car, or before you greet your kids or partner after a long day.
2. Catch up with a good friend.
Having a strong social support system is linked with a reduced risk of depression and high blood pressure.
3. Schedule something to look forward to.
Plan a fun day later this month, whether you sign up for a cooking class, plan a movie night or use the weekend to go on a mini road trip.
4. Donate or recycle something you never use.
Giving makes us feel good.
5. Do 30 minutes of yoga.
Those participating in twice-weekly yoga classes reported experience decrease in stress.
6. Plan a healthy meal.
It’s no secret if you eat well, you feel well.
7. Ask for help with something.
No one can do it all alone. Tap into that support system for some assistance where you feel spread thin.
8. Listen to your favourite happy music.
In the car, in your home, in the shower and bonus points if you sing along.
9. Take 10 minutes to read — good stuff or junk!
Take time to read that book you have been intending to get to.
10. Go for a walk at lunch.
Walking for 30 minutes in a natural or urban environment is linked with reducing stress hormone levels and improving mood.
11. Budget 20 minutes of spa time.
Pamper yourself, do whatever makes you feel good. When we tend to feel good about how we look, that also helps our wellbeing.
12. Practice a favourite hobby.
Colouring, doodling, and drawing all increase blood flow to the reward circuit in the brain. Do whatever creative activity brings you joy: knitting, jewelery making, you name it.
13. Let yourself get distracted by a movie.
Go out or queue something up at home.
14. Go to bed 30 minutes earlier.
Getting enough sleep can improve your mood, memory and immune system.
15. Drink water instead of alcohol or soda today.
You’ll save money and avoid empty calories.
16. Schedule a game night.
Try Monopoly or a word-based challenge for bigger groups.
17. Set a mini goal.
Make sure you eat breakfast every day this week, or find a friend to sign up for a 5K run with you.
18. Cross a lingering item off your to-do list.
You know that doctor’s appointment you’ve been meaning to make for months? Now’s the time to call and get it done.
19. Compliment someone.
Put a little good karma into the world. Plus, this kind of “reward” activates similar parts of the brain whether it happens to you or someone.
20. Plan a night in with friends.
Whether it’s book club or a dinner out.
21. Try a 5-minute meditation.
Download a free app and you can do it anywhere when you have a spare moment.
22. FaceTime with a family member.
Just seeing Grandma happy will probably make you happy.
23. Do something outside.
Walk the dog or find an empty bench to soak up some sun. Or look at the moon and stars before bed.
24. Book a date night with your partner.
If you’re single, no problem. Call up a friend who appreciates you and plan something fun instead.
25. Unfollow negative people on social media.
Delete those influencer accounts who make you feel any bit less-than you should.
26. Say no to something.
Take a task off your calendar or move it to a more convenient or less stressful time.
27. Have a phone-free night at home.
The blue light emitted by your screen can mess with sleep, so putting the tech away early will not only let you catch up on a new book, but also help you fall asleep faster.
28. Watch a silly video that makes you laugh.
Having a good belly laugh daily is so important for your mental health.
29. Write down something good that happened today.
Even if you’ve just had the worst day, jot down what you’re grateful for instead.
30. Adopt a new habit.
Reflect back on the past 30 days and think about making a change. Should game night become a weekly occurrence? Did going to a walk at lunch make feel that much ready to take on the rest of day? The month may be over, but you can make your favourite activities a regular, lifelong thing.
For more Workplace Wellness Challenges go to: https://eapassist.com.au/workplace-wellness-challenges/
