For this next challenge, we invite you to participate in a 21-day commitment to your wellness and work-life balance! We hope that by the end of the 21 days, you would have developed some new, healthy habits that will stick around in the long term and feel amazing! It’s not easy to commit 3 weeks to anything but be patient and kind to yourself in this process. Our community is already proud of you for taking this challenge, and you can share your experience and results in our Course Group.
21 Day Challenge
Are you ready? Let’s go!
Day 1: Be grateful. List down three things you are thankful to have in your life recently.
Day 2: Start a meditation practice. Spend a few minutes meditating and doing breathing exercises when you wake up, in between work breaks, and/or before you sleep.
Day 3: Choose an affirmative statement that you can tell yourself such as “I’m working hard, I prioritize myself and I will be successful!” Repeat it throughout the day.
Day 4: Start journaling. List down your thoughts and feelings, flow, and let go.
Day 5: Exercise for 30 minutes! It releases good energy that will make you feel better, work better and sleep peacefully.
Day 6: Sleep for 8 hours. Note down the time you slept and set your alarm to ensure that you got a full 8 hours of sleep! Keep tracking this.
Day 7: Eat mindfully. Drink water before meals, practice a balanced diet and avoid too many unhealthy foods which are high in sugars, fats, cholesterol, and salts.
Day 8: Just breathe and relax. Take the time to pause during your workday and chill out.
Day 9: Declutter your physical space. If you haven’t tried out the 1 minute exercise, start on it today. A messy environment leads to a messy mind!
Day 10: Take a digital detox. Forego social media for a day and lessen screen time. Go out into nature, perhaps by visiting the park nearby!
Day 11: Call a friend. Check up on how that person is and update them about your life. Remembering your support system is always good.
Day 12: Spend time with your family. Do something together outside of sharing a meal, go out to the park, or hit the cinemas!
Day 13: Print out your favorite motivational quote and hang it somewhere where you can see it often, such as your work desk or by your mirror.
Day 14: Be present. Don’t focus on the what-ifs and obsess over the past or the future. Your present is now so focus only on what you can accomplish today!
Day 15: Do a random act of kindness. Buy someone a coffee for no reason, help a lady cross the street, or tip the street performer. Whichever it is, give back in any way you can to the community around you!
Day 16: Take notice of situations that cause stress to you over the day. Focus on how you can deal with this so you never have to feel stressed over it again!
Day 17: Create a playlist of your favorite music. Music that relaxes you and makes you feel good.
Day 18: Just dance! Call your girlfriends and go out dancing. You’ll feel good about yourself. Take a break and live carefree for a night!
Day 19: Practice self-compassion. Be kind to yourself in every situation. If you had a rough day, tell yourself you can do better next time. If you had a great day, pat yourself on the back for it!
Day 20: Set your intentions and goals. Take the time to write down what you want to accomplish and what your long-term goals are. It’s always a nice reminder!
Day 21: Reward and give yourself credit for making it through this challenge! And don’t forget to regularly reward yourself too. Take yourself out to dinner, a spa, a mani-pedi, a trip – whatever feels good for you!
Congratulations, you did it!
Share your experience with the community
We'd love to hear all about your results! Share with the community how your experience went in our Course Group. What went well? What didn't? Did you face any difficulties and did you enjoy it? To be redirected to the Course Group.
