1.
While some habits take longer to stick, three consistent weeks can help lay a strong foundation for long-term wellness.
How the Challenge Works
Each day, you’ll focus on one small wellness activity.
These tasks are designed to support your physical, mental, and emotional health—without taking up too much time. You can start on any day, and feel free to rearrange the order to match your lifestyle. The goal isn’t perfection—it’s consistency.
One Glass of Water First Thing in the Morning
Starting your day hydrated is one of the easiest and most impactful wellness habits.
Before coffee or breakfast, reach for water.
It helps jumpstart your system and sets a mindful tone for the day. Why it works:
- Encourages hydration
- Reinforces morning intention
2. Move Your Body for 5–10 Minutes
You don’t need a full workout to feel good. A short walk, a few stretches, or light body movements can energize your body and support circulation. Simple ways to move:
- Walk around your home or office
- Stretch your arms, neck, and legs
- Do 10 bodyweight squats or lunges
3. A Moment of Stillness or Breathwork
A short pause in your day to simply breathe can help reset your focus. No apps, no gear—just intentional stillness. How to try it:
- Inhale for 4 seconds, hold for 4, exhale for 4
- Sit with your eyes closed and observe your breath for one minute
4. Eat One Mindful Meal Per Day
Rather than overhauling your entire diet, start with one meal a day where you slow down, avoid screens, and really notice what you’re eating. Minimalist meal ideas:
- Fresh fruit with yogurt
- A simple bowl of grains, veggies, and protein
- Overnight oats or smoothies
5. Digital Boundaries that Stick
You don’t need to log off for hours—just pick one short window to be screen-free. This supports mental clarity and reduces overwhelm. Examples:
- No phone for the first 30 minutes after waking
- Screen-free dinner
- A no-social-media hour before bed
6. End the Day with One Positive Reflection
Keep it easy: what was one thing that went well today? A simple reflection can support a more restful night.
