Start a new journal, write your name in it and today’s date, along with the reason you chose to accept this challenge.
Take yourself outside for a fifteen minute walk and notice how you feel. If you’d like, when you return, capture your observations in your journal.
Find something that makes you laugh (Funny videos, a hilarious friend, your dog, or this YouTube GeneSight reel). Laugh as often and as hard as possible.
Make a Joy List! Start by opening your journal and writing down at least five things that truly bring you joy. Got more to add? Continue for as long as you’d like.
Get your hands dirty! Spend fifteen minutes planting something new or tending to a plant at home or in your neighborhood.
Take 15 minutes to do a nice, thorough full body stretch.
Make a playlist of music that soothes your soul.
Write down a few words of encouragement that you’d normally say to a friend. Then stick these words somewhere you’ll see them multiple times a day.
Take yourself out for a Wonder Wander! Choose something you’re wondering about, or even a problem you want to solve, and go outside to wander and work it out. As you walk, try to connect what you’re wondering about with what you’re seeing.
Get a good night’s sleep. Spend fifteen minutes before bedtime doing what you can to ensure that this happens.
Find an opportunity to help someone today without expecting anything in return.
Make yourself a nourishing and delicious meal. When it’s time to sit down and feast, enjoy your creation slowly and intentionally.
Print this page, or download one from Coloring Pages then take your time coloring it in using any pens, crayons or markers you’d like.
Revisit your Joy List and add any new joyful activities that come to mind. Then choose one activity and do it today.
Breathe in the good. Mindful breathing is a simple practice that can really help when you’re feeling stressed or anxious. Download your practice here.
Set a 15 minute timer and finally get that annoying thing you’ve been avoiding off your to-do list!
Create an Uplift Kit. This is a medium sized box or container filled with tangible items that make you happy.
Do something you loved to do when you were a little kid. Take notes in your journal and reflect about your discovery.
Reach out to an old friend– someone with whom you’ve shared history– and have your favorite kind of conversation, whatever that is.
Try something new! Trying new things gives us a hit of dopamine and makes us feel rewarded.
Get grounded in your body with the help of this YouTube video from Declutter the Mind
Perform a Secret act of Kindness. Pay attention to how this feels different than when you get acknowledged for giving.
Get a hug, and give one too.
Play a (non-video) game–something that has nothing to do with work or productivity– just for the fun of it.
Take a dance break! Grab 3-5 of your favorite tunes and play them in a row as you move your body to the beat, however you’d like.
Design a self-care ritual using a simple, five step approach.
Try Call and Response journaling and give different parts of yourself the chance to say what they need to say.
Practice gratitude. Simply slow down enough to notice good things in your environment, and appreciate them. Note your appreciation in your journal, or express it out loud, or both.
Set a micro goal. Take one of your bigger goals and break it down into the tiniest of pieces– so small that you are virtually guaranteed to succeed.
Grab something delicious and fun from your Joy List and spend at least 15 minutes today immersed in your happy place. You’ve earned it!