Some posts on notebooksandglasses.com may contain affiliate links. Click on my Disclosure page to read more.
I decided to create a 30 day wellbeing challenge to help us all cope with the self-isolation during the current lockdown. There’s loads of factors that could be impacting on your wellbeing right now, and doing small, simple things can hopefully make a difference. The suggestions in my 30 day wellbeing challenge can hopefully help you feel more in control, go towards having a better day, and improve your wellbeing.
I’ve broken the challenge in to different topics; 5 of which are included in the NHS 5 ways to wellbeing. I’ve included an additional 2 topic areas as I think these are just as important and don’t really fit neatly in to the other areas.
If there are some things you can’t do based on health or your own circumstances, then make them fit to what you can do. The challenges are not set in stone. Change them slightly so they suit you but also give you a bit of a challenge.
Why not give this challenge a go – 1st May is an ideal day to start, or start whenever you want to.
I’d love to know how you get on. Share what you do, your progress, experiences on social media and use the hashtag #NG30DayWellbeing.
Below are each of the 30 day challenges split in to the different categories with a few ideas and suggestions of what you can do.
Evidence suggests that feeling close to and valued by others is a vital human need.
Day 2: Eat at the table – give the TV a miss for one night and sit down around the dinner table to eat a meal, chat to your family or loved ones while you eat. If you live on your own, think about who you can connect with and reach out to later that day or the next – a family member, a friend, or an elderly or vulnerable neighbour to check they’re ok.
Day 19: Phone a friend – phone a friend you’ve not spoken to in a while.
Day 26: FaceTime a family member – nothing beats seeing people in person, but that’s not easy to do right now during lockdown. The second best thing? Video calls using things like FaceTime, Zoom or WhatsApp.
Movement (Be active)
Movement is important as it helps both our physical and mental health.
Day 10: Think about your posture – our posture can be a reflection of how we feel, or how we feel can impact on our posture. Spend some time today thinking about how you sit and move, and think about what you can do to change your posture for the better. Do you slouch? Do you spend a lot of time sitting?
Day 12: Try a new exercise – even if you’re in to fitness and exercises or not, try a new exercise; something you’ve never tried before. It could be some stretching, a HIIT workout, yoga or pilates, or some simple step exercises in your garden. Give it a go and see how it makes you feel.
Day 14: Go for a 30 minute walk – I appreciate this may not be possible for everyone depending on your health and current circumstances, or how you feel about leaving the house during lockdown. If you can’t go for a walk, do some other type of movement or activity for 30 minutes – or as long as you can so that it feels challenging.
Day 24: Move as often as possible – they say it’s not about how long you more for, it’s about the number of times you move in a day. For example, how many times you get up from sitting to standing in an hour. Again, this may be challenging for some people, but just do more than you normally would.
Growing and learning can enhance our self-esteem and give us a sense of achievement.
Day 3: Set yourself 3 goals – even during lockdown we can set ourselves some goals and have something to work towards. Setting goals is a good way to challenge yourself, to feel like you are growing, or to help make positive changes to your life. They can be short-term goals, or long-term goals, simple goals, or big goals broken down in to bitesize actions. Think of something you’ve been wanting to do for sometime and set yourself a goal to get started.
Day 4: Read a self-help book – I don’t mean read the whole book in a day, unless you want to of course, but start reading something that will help you in some way. It could be something you want to learn about, or something you want to change, or maybe learn why you do something. There’s loads out there, including my A-Z of Chronic Pain (sorry, I had to plug it 😊). Seriously, though, we can all do with a little self-help at times, and books are an easy option and great starting point.
Day 29: Listen to a podcast – there are so many different podcasts available that there is bound to be a subject that you would enjoy. You can listen to a podcast whilst doing the cleaning, or on a walk, or simply have a rest and focus on it by giving it your full attention. Some of my favourites include Feel Better Live More, Deliciously Ella, and Happy Place.
You will never regret being kind.
Day 8: Do a favour or good deed – help someone who needs it, or offer to do something for someone else if if they don’t ask you.
Day 20: Compliment someone – say something good about someone else. Tell them you like their latest blog post, or how someone helped you, or that you miss spending time with them. It’s hard at the moment, but kind words can make us all feel better.
Day 21: Donate to charity – sponsor someone, donate to your favourite charity, or maybe think about a challenge you can do to raise money for a good cause.
Be present (Take notice)
Savouring the moment can help reduce stress and anxiety, and make us feel more relaxed and in control of our emotions.
Day 1: Be grateful – come up with 1, 3, 5 or even 10 things you are grateful for right now. Write them down. Make this a habit and do it daily. It’s surprising how your mindset can change and how you can start to see the world differently.
Day 7: Watch a favourite film – films are a great distraction from pain or those whirring thoughts and worries in your head. Stick a favourite film on and get absorbed with it. The film and how it makes you feel may also be nostalgic and take you back to some good times in your life from when you first saw it.
Day 13: Be proud of who you are – it doesn’t matter how you do this, just be proud. Find one thing to focus on and give yourself a pat on the back. If you have chronic pain, think about how you cope and get by no matter what life throws at you. Think about the different things you’ve achieved, or the challenges you’ve faced and how you’ve got through them.
Day 17: Listen to 3 favourite songs – music can lift our mood and make us feel better. Listen to some of your favourite music and see how it affects you. Does it give you energy? Does it motivate you? Does it make you feel good or happy?
Day 18: Watch the sunrise or sunset – this may or may not be possible depending on the weather. If you can’t do it today, save this challenge for a day when you can. Watching the sunrise, sunset, dawn or dusk skies always make me feel good. The colours are amazing and each time I am just amazed at the beauty of it all.
Day 21: Do a puzzle – a crossword, sudoku, wordsearch, brain training, or even play a board game, anything to challenge your brain.
Day 23: Do some deep breathing – breathing can help us feel relaxed, less anxious and more in the present. There’s loads of stuff online or different apps available, and I even talk about this in my ebook.
Small acts of creativity can really improve our wellbeing.
Day 6: Try a new recipe – try that recipe you’ve been wanting to do for some time now. Do a search online based on the food and ingredients you have in. Push yourself and try some new cooking or baking skills and enjoy yourself. Or simply, try a new ingredient you’ve never used before.
Day 11: Do something creative – do some adult colouring, draw a doodle, try another new recipe, bake some biscuits or a cake, do some crafting or painting.
Any type of self-care will help you look after yourself.
Day 5: Have an early night or a lie-in – this one may be easy or hard for you depending if you’re an early bird or a night owl. I’m always up early as I am most productive first thing in the morning. The means I aways get an early night. If this is you too, then that’s fine. Make sure when you go to bed, you switch off that phone and aim to get some sleep. If you’re a night owl, could you get an early night and catch up on some sleep, or use that time to help you relax in bed and help switch off your mind? Make it work for you and your own wellbeing whilst still being a little challenging.
Day 9: Pamper yourself – do one thing today to pamper yourself. Have a bath, read in your favourite chair, sit still and do nothing. Whatever pampering is to you, spend some time doing it and focus on some self-care.
Day 15: Declutter one room – a decluttered space equals a clearer mind. Spend some time decluttering one room or one draw. Get rid of stuff you don’t need or save it in a box and if after 6 months you’ve not used it, then donate it to charity, sell it, or as a last resort throw it away.
Day 16: Write 3 positives about you – things you are good at, things you like about yourself, or things you’ve achieved.
Day 25: Drink more water – I wrote a blog post about this a while back, and how important it is that we drink water and stay hydrated. Try upping your water intake for today and see how you feel.
Day 27: Eat your 5-a-day – get in the good stuff, eat the rainbow, and if you already do this, can you aim for 7-a-day instead?
Day 28: Have a no phone day – we are all guilty of spending far too much time on our phones and devices. For today, limit this as much as you can. You can even post about this on your social media the next day. Don’t let you phone dictate what you do and how you do things.
Day 30: Treat yourself – and finally, reward yourself for completing this challenge. Buy yourself that new book you’ve been wanting to read; have a beer or a glass of wine; get that item of clothing you’ve been saving for. What can you do to reward yourself today?
Will you be giving this challenge a go?
How can you prepare?
Let me know how you found this challenge after you’ve completed it.