30 Day Mental Health Challenge Spend the next 30 days focusing on improving your mental health. Try a new challenge each day and reflect on how it makes you feel. At the end of the challenge, check in with yourself and see which of these activities you would like to add into your routine. Click on each day to reveal more info. 1 Drink Enough Water Aim for drinking half your body weight in ounces of water. Staying hydrated can improve mental function. 2 Perform Daily Stretches Stretching helps reduce tension in the body. 3 Go For a Mid-Day Walk Walking reduces stress. Physical activity can improve your mood. 4 Practice Mindfulness Meditation helps to calm your heart rate and reduce anxiety. 5 Try a Yoga or Stretching Class Yoga helps to reduce depression and anxiety. Stretching helps reduce tension in the body. 6 Go For a Phone-Free Walk Focusing on the sights, sounds, and smells of nature without technology can reduce stress. 7 Dance to Your Fav Music Dancing releases chemicals to reduce stress. Physical activity can improve your mood. 8 Spend Time on a Hobby Doing things you enjoy increases ‘feel-good’ chemicals in your brain. 9 Practice Deep Breathing Mindful breathing helps calm your heart rate and clear your mind. 10 Go to Bed 30 Minutes Earlier than Usual Ample rest improves concentration and decision-making. 11 Write About Your Day & How You Feel Expressing your emotions helps relieve tension and stress. 12 Call Someone You Miss Talking to loved ones increases your sense of connectivity. 13 Stop Using Electronics 2 Hours Before Bed Reducing distractions before bed can help you fall asleep faster and improve your sleep overall. 14 Take a Rest Day Breaks are necessary for improving your body’s functions, including your brain! 15 Pay it Forward Helping others has been found to benefit you as much as it does them. 16 Volunteer at a Local Organization Helping others has been found to benefit you as much as it does them. 17 Have a Laugh Laughing is a mood-boosting activity. It increases ‘feel-good’ chemicals in your brain. 18 Do Something Nice For Yourself Making time for yourself helps reduce stress and anxiety. 19 Try Something Creative, like Painting or Poetry Trying new skills positively challenges your brain. 20 Spend Time Learning About Mental Health Understanding your feelings is important for improving coping mechanisms. 21 Get Outside Spending time in nature can improve your mood. 22 Make Your Favorite Meal Doing things you enjoy increases ‘feel-good’ chemicals in your brain. 23 Spend Time With a Friend Talking to loved ones increases your sense of connectivity. Spending time with friends boosts your mood. 24 Learn a New Skill Challenging yourself helps keep your brain active. 25 Plant Something Spending time in nature can improve your mood. 26 Clean Up Your Space Keeping a tidy space can calm your mind and reduce anxiety. 27 Sing Along to Music Doing things you enjoy increases ‘feel-good’ chemicals in your brain. Singing can improve your mood. 28 Go For a Drive With the Windows Down Spending time in fresh air can reduce stress. 29 Try A New Exercise Class Trying new skills positively challenges your brain. Physical activity can improve your mood. 30 Read Outside Spending time in fresh air can reduce stress. Reading can calm your heart rate.
