Family life is busy, and it’s easy to let your own wellbeing slip down the priority list. That’s why we’ve put together a 30-Day Mindfulness Challenge — a simple way to build a few minutes of calm into your day, every day, for a month.
There’s a different idea for each day of the challenge, from quiet reflection to getting outside for fresh air. You don’t need any special equipment, and you can start whenever suits you — today, next Monday, or the first of any month.
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We hope you enjoy the challenge!
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Take Part in the Mindfulness Challenge
It’s time to get started! Below is the full list of activities for the challenge, one for each day, with a few helpful links along the way to get you started.
Enjoy!
Day 1: Read for 30 minutes
Day 2: Do some simple stretching
Day 3: Try a meditation app
Day 4: Write 10 things you are grateful for
Day 5: Notice 3 things you can hear around you
Day 6: Listen to your favourite song
Day 7: Get outside for some fresh air
Day 8: Declutter your room or work space
Day 9: Have a relaxing bubble bath
Day 10: Plant some seeds or try your hand at growing vegetables
Day 11: Turn off your phone notifications
Day 12: Listen to a podcast or audiobook
Day 13: Get up early to watch the sunrise
Day 14: Share a laugh with someone
Day 15: Bake a cake
Day 16: Have a family dinner by candlelight
Day 17: List 3 positive things that happened today
Day 18: Do something kind for someone else
Day 19: Enjoy your favourite dinner
Day 20: Dance for 10 minutes
Day 21: Do some mindfulness colouring
Day 22: Pick 10 things to donate
Day 23: Have a digital detox day
Day 24: Take a power nap
Day 25: Go to bed one hour earlier than normal
Day 26: Go for a walk and clear your head
Day 27: Try some yoga or pilates
Day 28: Skip texting and speak to a friend
Day 29: Organise one area of your home that has frustrated you
Day 30: Try some aromatherapy to relax
Day 31: Do something creative
You did it — well done!
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How did you get on with the mindfulness challenge? Leave a comment below and let us know — we’d love to hear from you!
Looking for more ideas like this?
If you enjoyed this challenge, save this page so you can come back to it any time you need a reset, and have a browse through our other family wellbeing articles for more simple ways to slow down together.
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