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Your 30-Day Wellbeing Challenge

Discover the Secret to Stress Less

Well-being is defined as the state of being comfortable, healthy, or happy.

So much of our happiness lies within our mental, physical, and spiritual well-being.

Being able to look inwards to do a personal check-up on our wellbeing helps reduce stress and promotes better days.

This is why it is so important to focus on your well-being. You learn the habits and activities that make you feel better about yourself. That way when you are bogged down with stress or are overworked you have the resources to help balance yourself out.

The 30-day wellbeing challenge will help you focus on your wellbeing, self-care, stress management, and healthy routines.

It’s a great time to take an inventory of everything that brings you happiness and eliminate what brings you stress.

Below you will find different habits that will help increase your well-being. Mix and match the following habits or just focus on one. Do what works best for you!


Sleep is the foundation of health and happiness. Sleep helps our bodies repair and our brains process information. Most people need between 7 to 9 hours of sleep a night, sadly most American adults and children are not getting nearly enough. Poor sleep is linked to anxiety, hyperactivity, foul moods, weakened immune systems, and other physical problems.

Sleep tips:

  1. Go to bed and wake up at the same time every day

  2. The bed is for sleeping only, reading and maybe some fun between the sheets

  3. Caffeine, alcohol, and nicotine are all stimulants, so avoid them before bedtime

  4. Create a 10-minute bedtime routine to help relax and prep you for bed

Challenge - Sleep 7 to 9 hours a night


Being well-hydrated will help improve your sleep quality, mood and focus. Water helps your body stay regulated while keeping joints lubricated, your cells, organs, and other vital functions working properly.

How much water you need seems to be up for debate. Here is what you will find most people recommend. Pick one that feels right for your goals.

  • 64 oz

  • Half your body weight

  • Gallon

Keep in mind that if you are feeling thirsty you are actually dehydrated already. You should be drinking enough water that your urine is clear or slightly yellow.

Challenge – Drink a minimum of 64 oz of water a day

Surround yourself with nature

Studies have shown that being in nature has a huge impact on your mood, self-esteem, and anxiety. Spending 2 hours a week in a local park, hiking or other green spaces will help you feel better about yourself.

If you are not able to be in nature, even looking at photos can help bring you peace. Check out our Instagram page for daily quotes on beautiful Nature Photos.

Challenge – Spend 2 hours a week out in nature


Our minds and thoughts swirl around all day. Speaking with friends and therapists helps us sort through what we are feeling. Journaling provides the same effect, it helps prioritize problems, anxieties, fears, and dreams. Through a journal, you can track your self-growth over days, months, or even years.

Challenge – Complete the journal prompts in the 30-day wellness challenge {Click Here to Download}


You have heard it before, but the effects are true. Finding an exercise that you like (or even tolerate) will help not only make you feel better about how you look, increase your energy, decrease stress but will also build your confidence.

There are hundreds of apps, programs, clubs, and gyms. Most will offer free trials, so get out there and find an activity that you love.

Challenge – Workout 30 minutes a day


Turn what you have and who you are into enough. Learning to be appreciative of everything in your life will allow you to live a happier life. When you are able to see the good and start looking for things that you can be grateful for, you will find that your anxiety lessens, you are happier and less stressed out.

Our favorite Gratitude Journal

Challenge – Find 3 things you are grateful for every day


Learning how to stay present at the moment allows you to stay focused, increases your joy,

and keeps you from living in the fear of the future or the anxiety of the past.

Challenge – Meditate for 5 minutes a day


What do you do to unwind? Do you have a hobby that you can get lost in, learn from and

enjoy? Life is busy with work, deadlines, and family demands. You need to have something that you can look forward to and enjoy. I love the principle of having one hobby for inside, one for the outside,

and one to keep you active.

Challenge – Find at least one hobby that brings you joy


Eat food that fuels your body. Focus on whole foods such as fresh fruits, vegetables, and healthy grains. Your goal is to eat for health, not weight loss. Don’t look at fad diets that cut out whole food groups. Learn to tap into how you are feeling. If you do not know where to start take a look at these expert tips

nutrition tips:

  1. 50% of your plate should be fruits or vegetables

  2. Cut out processed food, sugar, and white flour

  3. Find a handful of healthy, quick recipes for breakfast, lunch, dinner, and snacks that you can fall back on

Challenge – Eat whole fruits and vegetables for 30 days


For the next 30 days pick one area to focus on or download our free 30-day challenge and follow along. These challenges are meant to help you grow, find new habits that will help you decrease stress, and increase your wellbeing.

Your goal is to make small changes to your daily habits to bring long-term benefits. If you find that you missed a day or even a week, don’t worry about it and just pick up where you left off. Sometimes you focus so hard on being perfect, you miss out on the bigger picture and all the growth that you have accomplished.

Remember small steps, persistence, and never giving up bring change and growth. Welcome to your journey.

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