Our brain and mind is one of the most important parts of our body. Everything starts from there, it has the power to help us see things in a positive or negative light. When things are going in the direction opposite to how we pictured it, we start making worst-case scenarios in our brain. Instead of seeing positive things and being optimistic, we fuel our mind with negative self-talk.
It leads to bad mental health. Even if we are strong physically, it won’t matter, if our mind and mental health are not strong. That is why working on it, and being mentally strong takes precedence over everything.
If you are struggling and you feel like, being mentally strong is challenging for you, don’t worry. You are not alone! A lot of people feel that way, and that is why you need to do something about it today.
One of the best things that are working for a lot of people right now is the 30-day challenge to get mentally strong and mental health. How does that work? Does it even work? You may have these questions in your mind, and so, here is a little guide that may help you.
Table of Contents
What is the thirty-day challenge?
Yes, this mentally strong challenge can work if you follow it diligently and take it seriously. It has simple hacks and realistic goals which makes achieving it a bit easier.
Why 30-days challenge and not a shorter one? Because it takes over a month for something to become your habit. By doing this challenge for 30 days to strengthen your mental health, you are creating a habit of being mentally strong always.
30-Day Challenge
Use Canva to create a calendar and write each thing that you are supposed today for this challenge. It will hold you accountable and make sure that you don’t miss anything.
Day 1: Deep breathing
Practice deep breathing and relaxing technique for 5-10 minutes. Do it before a meeting or when you are feeling overwhelmed. Gradually, make this a part of your routine.
Day 2: Positive affirmation
Positive affirmations can help your psyche a lot. When you believe what you are saying, you make changes to your life.
Day 3: Catch up with a friend
Go and meet a friend or call and catch up.
Day 4: Have a nutritious meal
Eat only clean and healthy food and drinks.
Day 5: Donate or recycle
Clean your wardrobe or closet and get rid of things you don’t need or use anymore. Recycle them or give it to charity.
Day 6: Set a budget and track your expenses
Make a monthly budget and a sheet which monitors your expenses. It will restrict you from overspending.
Day 7: Plan something fun
Plan an exciting day or a trip in the near -future, with complete details.
Day 8: Journalize
Writing about troubling things helps you a lot. Also, write about things that make you grateful.
Day 9: Do positive self-talk
Face yourself in the mirror and say positive things to yourself. We are always the harshest on ourselves.
Day 10: Workout/yoga for 45 minutes
If you are not yet, start working out. Yoga or gym both work well to keep you healthy.
Day 11: Learn new words
Enhance your vocabulary. Look for new words and use them in your sentences.
Day 12: Brush up on a new skill
Find a new hobby or start learning a new skill, something that you always wanted to take up or surprise yourself. For instance, learn a new language or learn painting.
Day 13: Watch an inspiring movie or TV
Movies and series can distract you a lot from everyday trivial matters. So, pick something inspirational and motivating this day.
Day 14: Get rid of toxic products
We use tons of hair and skin products every day. Some of them are toxic to you and the environment. Throw them away, and replace it with natural ones.
Day 15: Work on your resume
Update your resume even if you are not looking for a job.
Day 16: Work on increasing productivity
Find ways that help you work smarter and better.
Day 17: No phone for 24 hours
Put your phone on silent mode and don’t look at it for a whole day.
Day 18: Read a book
Pick your favourite book and read a chapter. Or find a book with great reviews and read every day for 5 minutes.
Day 19: Learn to say no
Saying yes to everything even though you cannot do it makes you anxious and frustrated. So, learn to say no.
Day 20: Clean your fridge
Get rid of all unhealthy food items from your fridge. Stock it up with clean and healthy items.
Day 21: Meditate
Meditating every day helps you strengthen your mind and mental health. It gives you the focus that you require for encouraging yourself to have a better life.
Day 22: Plan a fun day with friends and family
Go out for a picnic or lunch with your family/friends. Or host them at your home.
Day 23: Create a shopping list
Mindless buying doesn’t do any good for anyone. You end up buying things you don’t need. So, make a list of things that you need and keep ticking off. Include groceries in this list too.
Day 24: Bake something
Baking takes your mind off a lot of issues. It is therapeutic. So, try a healthy baking recipe.
Day 25: Drink a hydrating and refreshing drink
Drinking 12 glasses of water every day is necessary for our body. But on this day, something else (while continuing to drink water) like coconut water. Or make celery juice or a healthy fruit smoothie.
Day 26: Compliment people
Making someone smile makes you happy and peaceful. So, compliment someone, and not about their looks. Compliment the skills or talents they have or for something that they do for you.
Day 27: Social media detox
Don’t check any social media for a day. It has become a place with so much negativity that it can affect your mental health. Also, too much screen time is never good. So, take a detox from it, delete the app for a day or more if you can.
Day 28: Talk about your problems
Whether it is a friend, family, or a psychiatrist talking to someone who can understand your problems and offer you advice is imperative. Keeping things inside never works for anyone.
Day 29: Go for a walk
Whenever you feel overwhelmed or anxious, go for a walk. It takes your mind off the thing troubling you, and you also work on your health.
Day 30: Adopt a pet
If you love animals, having a pet is one of the best things. They make for interesting companions, and you will always have someone to talk to. The aim of this challenge is to relax all aspects of your life-financial, emotional, spiritual, and more. When you take into account all these aspects, coming up with a challenge that works for you will be easier. Tweak it up as per your need.
Also Read: Best Dental Cure for Children in Canberra
