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Wrap-Up
Please share three things in the group:
1. What was your Number 1 takeaway from the last 21 days?
2. Who from this group inspired you throughout the challenge?
3. Which friends and family members helped you succeed in the challenge?
NUTRITION
Day 21 Challenge: Take 20 minutes to write down your progress, what you’d do differently next
time and what your next goals will be
MENTAL HEALTH
Day 21: Share Your Story of Mindfulness
Task: Tell someone about your journey over the last three weeks.
Why: Sharing your story allows you to reflect and reinforce what you’ve learned. It’s important
to share the vulnerabilities—what you struggled with, and how you overcame obstacles or what
you still struggle with.
We practiced vulnerability on Day 12 when we expressed gratitude toward someone we care
about. Courage is how we grow mentally and emotionally. We cannot be courageous without
being vulnerable. Sharing our story is the best way to lean into our vulnerability because we can
regulate how much we’re willing and able to be vulnerable at a given time. While we can’t
completely control how much vulnerability we expose ourselves to, this is the best way to start.
Congratulations! In just three short weeks you’ve applied the foundational principles of
proactive mental health and started a ripple of positivity in your world.
You have no idea how powerful you are. Hopefully by embarking on this challenge you’ve
realized how much you can improve yourself in just three weeks.
Imagine how much you can achieve if you continue to be brave and push yourself outside your
comfort zone for the rest of the year and beyond!
NUTRITION
Day 20 Challenge: Record one recipe that forms a key part of your success plan and share it
with the group. Bonus: Record the preparation on video!
MENTAL HEALTH
Day 20: Write a Letter to Your Past Self
Task: Handwrite a letter to your past self. What does your past self need to hear?
Why: Just as the letter from your future self is a potent form of clarifying your compassionate
intentions, the letter to your past self is supercharged forgiveness.
Take your time with this exercise. If emotions stir up, that’s completely normal and to be
expected. Be kind to yourself (and your past self) as you go through this exercise. If you need to
stop, that’s OK and understandable. You’ve been practicing forgiveness, and now you get to put
it in practice in the most impactful way: on your childhood self. You’ve got this!
NUTRITION
Day 19 Challenge: Include someone else in your food preparation. Teach the person, let him or
her teach you, or just help each other.
MENTAL HEALTH
Day 19: Write a Letter to Your Present Self
Task: Handwrite a letter to your present self from your future self. What advice would you
give? What reassurances would you give?
Why: This is a powerful exercise that builds your confidence and ability to self-soothe. When
we write (pen is preferred, but you can type), we clarify our thoughts. We get to crystallize our
concerns, which paradoxically lowers the power they have over us. We get to set our long-term
intentions and improve our actions because we’ve been comforted and guided.
MENTAL HEALTH
Day 18: Spend Time in Nature
Task: Take a walk in nature, ideally for an hour if you can.
Why: When we spend time in nature, it helps us put our problems in perspective. If our daily
minute is akin to brushing our teeth, a walk in nature is a professional clean from the dentist
(without any painful bleeding of course).
To get the full benefit, leave your phone at home so the sounds of nature can improve your
mood.
NUTRITION
Day 18 Challenge: Eat three meals per day (including snack time) with your family. Put your
devices away. Keep everyone together for at least 10 minutes.
NUTRITION
Day 17 Challenge: Schedule out your day. If you’re off work, set a timetable:
• Get up by 7 a.m.
• Meditate for 5 minutes.
• Eat by 8 a.m.
• Exercise at 11 a.m.
• Eat at noon.
• Etc. Build a plan.
MENTAL HEALTH
Day 17: Set Timers on Social Media
Task: Set a time limit on your social-media apps.
Why: Social media apps are designed to keep your attention as long as possible. Unfortunately,
“bad” or threatening news holds our attention longer. You can find your social media usage in
iPhones by going to Settings > Battery. Whatever your usage is, reduce that by 10 percent.
Now, when we use social media, we can do so deliberately. Find a minimum of three posts
where you can be happy for the poster. As you hit that “like” button, bask in the positive vibes
you’re sending. Once you’ve found your three people to celebrate, close the app for now and
go back to your productive day.
Day 16 Challenge: Prepare your main meals for the week. Plot out what you’ll have for dinner,
and enter those meals into MyFitnessPal. Download a grocery shopping list and take it with you
to the grocery store. Add containers to transport your meals to work or school when necessary.
Buy the extra storage containers you’ll need to keep leftovers fresh. Don’t go shopping for
groceries when you’re hungry!
MENTAL HEALTH
Day 16: Rearrange Your Apps
Task: Spend a few minutes rearranging the apps on your phone and deleting apps you don’t use
or that don’t serve you.
Why: We all spend a lot of time on our phones. By rearranging the apps, we create more
awareness each time we use it. If you move social apps back a few screens, it gives you time to
determine if opening is a good use of your time right now. Instead of scrolling, why not take
another minute to improve your mindfulness? Or you could put your shoes away where they’re
supposed to be!
Week 3 - NUTRITION
Core Concept: Failing to prepare is preparing to fail.
Weekly Tip: The Five-Minute Habit: Create a healthy habit that takes less than five minutes to
perform, and do it every single day for the remainder of our challenge. Small, simple wins over
time lead to big successes!
Examples:
● Get up from your desk every hour for a stretch break.
● Take a multivitamin.
● Drink a glass of water at every meal.
● Park in the corner of the parking lot that’s farthest from the entrance.
● Take the stairs instead of the elevator.
● Include vegetables at every meal, and aim for 1-2 cups.
NUTRITION
Day 15 Challenge: Share what you do for meal prep or experiment with meal prep for the first
time. Instead of running out for fast food, you’ll have a healthy plan!
Remember this simple formula for the healthy plate:
• About half a plate of veggies (smart carbohydrates).
• About a quarter plate of protein.
• About a quarter plate of starchy carbohydrates (rice, quinoa, sweet potatoes).
Eat more of these: Meat and veggies, smart carbohydrates (veggies!), healthy fats.
Eat less of these: Sugar
MENTAL HEALTH
Day 15: Clean One Room
Task: We eased you in yesterday. Today, we’re going to put time into cleaning one room.
Why: Improving your environment is the best way to teach your mind how much control you
have over your world and how much power you have. If you don’t have the time for an entire
room, or if it’s too daunting, how about one table or one drawer?
The aim is we’re bringing the order we’ve begun to build in our mind out into our world in the
most accessible way.
NUTRITION
Day 14 Challenge: Stop drinking soda or high-sugar juices. Enter your drinks into MyFitnessPal
to see how much sugar they contain. Cut out drinks with high-fructose corn syrup, which fool
your metabolism into storing the energy as fat.
MENTAL HEALTH
Day 14: Clean One Item Away
Task: Seems too easy right? Clear one item away. Bonus points if you’ve been putting it off for
months.
Why: Our physical world has an impact on our mindset/mental well-being, and cleaning our
environment actually declutters our mind as well. Why one thing? It’s part of building a habit of
success (and most people don’t just stop with one).
MENTAL HEALTH
Day 13: Recognizing Common Humanity
Task: Ask a stranger how his or her day is going?
Why: Too often in life, we’re super busy and rushing from one job to the next. We forget that
the barista, check-out person or cashier at the gas station is a human whose life is rich with
dreams, hopes, troubles and worries.
When we take a couple of seconds to acknowledge the humanity of another, we improve our
sense of connection with the world. This is the antidote to disconnection, which is linked to
depression/anxiety.
NUTRITION
Day 13 Challenge: Stop adding sugar to any of your food, including your coffee.
MENTAL HEALTH
Day 12: Do a Nice Thing for Someone
Task: Expanding on yesterday’s check-in, now we’re going to take action and do something nice
for someone.
Why: Actions are more powerful than words, and an altruistic action will definitely help boost
those endorphins. A simple example can be to take out the thrash without being asked.
Don’t underestimate the power of praise or a kind word to someone. If a person has repeatedly
come to mind during your daily gratitude practice, why not express how much you appreciate
him or her? You might feel a little vulnerable doing this, and that’s OK. Acting despite
vulnerability builds courage and character.
NUTRITION
Day 12 Challenge: Read labels at the grocery store. Buy lower-sugar alternatives where
possible. Increase fruits if you’re worried about sugar cravings. Do all your shopping on a full
stomach.
MENTAL HEALTH
Day 11: Check in on One Person
Task: Send a message to someone to say you’re thinking of him or her. Ask if the person needs
anything. It’s even better if you can do this over the phone or in person.
Why: When we feel safe, secure and as if our needs are met, we naturally look around see who
else’s needs we can help with. We can co-opt this by reversing it. When we check in on
someone, our brains will assume we’re safe and secure and release all those awesome feelgood chemicals!
NUTRITION
Day 11 Challenge: Don’t eat anything within an hour of bedtime. Nighttime snacking is mostly
caused by boredom. Have some celery standing by, just in case, but break this habit today.
MENTAL HEALTH
Day 10: Let It Go
Task: No, you don’t need to sing from “Frozen”! Just find one thing you can forgive or let go of.
Why: Resentment and regret are massive drags on our mental energy. By practicing letting go
of mistakes we’ve made or anybody who’s wronged us, we’re lightening the load on our brains,
freeing it up to improve our mood and make our lives better.
You can pick something from the day or something from the past. You absolutely don’t need to
start with the biggest, baddest thing that’s ever happened to you. As an example, you could
forgive yourself for swearing in traffic today or forgetting to get back to a text as quickly as you
would like. Over time, as you improve, you’ll find yourself able to forgive and let go of bigger
things.
NUTRITION
Day 10 Challenge: Note what time you tend to feel “snacky.” Most people tend to crave sugar
when they’re tired. Can you take a nap or drink decaffeinated tea to bridge the gap when your
blood sugar dips? Move your snack time to your “tired” times.
MENTAL HEALTH
Day 9 - Reflecting on the Daily Positives
Task: After your evening minute (you’re still doing that, aren’t you?), write down three
positives from the day.
Why: We often run from one day into another, and never stop to reflect on what went well.
From the little things like the friendly barista or the great Netflix episode all the way up to the
big things like purchasing a house, people tend to not take any time to savor them.
It’s OK if you struggle here at first or if on some days it’s hard to find the wins. Once again, it’s
especially important on the crummy days to find some victories. This increases your motivation
and builds your resilience.
NUTRITION
Day 9 Challenge: Plot tomorrow’s snacks in MyFitnessPal. Set yourself up for success: Shift
calories and nutrients out of meals and into snacks. Give yourself a way to win!
NUTRITION
Day 8 Challenge: Do you snack mindfully and with healthy intent or do you have automatic
habits we can review and adjust? Share your healthy snack ideas or post questions on snacking.
How do you control cravings? How do you plan snacks at any time of the day? Is there anything
you always reach for but might not need—like a few cookies every day at coffee time?
What are some alternatives you can choose to reduce added sugar, salt and fat?
How do you feel when you choose more nutritious options?
MENTAL HEALTH
Day 8 - Gratitude (3)
Task: Express gratitude for one person, one event/opportunity and one little thing.
Why: It’s very easy to overlook what we do have and the simple pleasures in life. Focusing on
appreciating one little thing a day (like your favorite coffee mug, a warm bed, a roof over your
head, that picture of your family vacation) grounds us in how much abundance we actually
have. And if you’re lucky enough to be reading this and doing this challenge, here’s a little
reminder than you are living in abundance.
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