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If you are lucky, you might naturally be walking around outside as part of your job. For most of us, we are sat in an overheated or over-air-conditioned, stuffy office! It is easy to end up staying in an environment like that all day, getting straight into a car and then into our house. That lack of fresh air is not good for us. Breathing in fresh air is feeding our mind, body, spirit and soul. You can tell I am really into this…

Even if it is just a 5-minute walk during your lunch break, please take some time to do this one simple thing which could make a massive difference to your wellbeing. If this goes well, start to think of ways you could increase the time you are walking. Perhaps you could choose a spot in the car park further away, or suggest a ‘walking meeting’ with your colleague for a change.

Would you mind posting how you incorporated a walk into your day?

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Day 2: Eat 5 servings per day of fruits and/or vegetables

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Day 2: Eat 5 servings per day of fruits and/or vegetables

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Eat 5 servings per day of fruits and/or vegetables - get one point for each serving of fruit or vegetables. One serving of fruit = a medium apple, banana, or orange, a cup of cooked or canned fruit (chopped), or a cup of fruit juice. One serving of vegetables = one cup of raw, leafy vegetables, a cup of other vegetables (chopped, cooked, or raw), or a cup of vegetable juice.

Would you please share how many servings you ate today?

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Whether that is an ongoing feeling of frustration toward someone, or a feeling of anger at something a friend or loved one has said lately, make peace with it today. I know it could be hard…personally, I am worried I will not be able to keep this up even for a day! However, it helps to remind yourself that this bad feeling is mainly hurting you. The other person may not notice or even care, yet you are holding onto this feeling that is hurting your wellbeing.

So right here, right now (and hopefully for the rest of today), let that feeling go and be free!

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Day 4: Pick Up a Book or Kindle and Read

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Day 4: Pick Up a Book or Kindle and Read

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Hope everyone managed to let something go yesterday :-)

Your wellbeing challenge today is a lovely one if you enjoy this activity. Some of you may be do this everyday already, therefore this could be an easy one! However, if it’s not an activity you have done much since studying, it could feel like a challenge…

Today, please pick up a book or Kindle and read... I want you do this at a time when you would normally either be watching Netflix series back to back (guilty!) or when you would be scrolling mindlessly on your mobile phone. These activities tend to disengage your brain or have you looking at other people’s ‘glamourous’ lives and picking fault at your own. Reading can engage your brain, transport you to a magical world and get you thinking about important issues. All great things for your wellbeing!

If you struggle with reading and feel like you don’t have the time or want to make the time, start off with just one chapter per night before you go to sleep. That’s all I do at the moment, and it’s enough to take me away from the mindless Instagram scrolling for 10-15 minutes. I swear this makes it easier to relax and go to sleep as well.

Happy reading!

Any reading suggestions, please post?

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Yes, you read that right. Write a love letter to yourself. You know those love notes you write for your significant other describing all the amazing things that you love about him/her so much? Write yourself one of those letters describing all the amazing things you love about you. What are your strengths? What positive characteristics do you have? What are your favorite personality traits? What are you good at? What have you accomplished? What makes you unique?

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Hope your list writing went well…even if the list was in your head or had one item on it!

I am actually going to ask you to write another list today. Please don’t stop reading now, I promise this list is going to be different and not a list of chores.

It is time to write a list of what makes you happy. Writing the list can also make you sometimes realize that you are spending too much of your time doing the things you don’t really love…perhaps because you feel like you should. I know I am guilty of saying ‘yes’ to lots of different plans when what I really would love to do is snuggle on the sofa with my dog! Make sure you are writing down activities which you can do often – ‘travelling the world’ would be more of a goal than something you can aim to do often…unless you are lucky enough to be that wealthy!

The most important part comes after you have written this list of course, as what you need to do is make sure you are doing these things as often as possible. Do more of what makes you happy – your mental health will improve so much because you are showing yourself you care enough to do what you love and enjoy.

My Happy List:

Chilling with wife and dog on our very comfy sofa

Walking in beautiful surroundings

Weekends away

Eating good food

Getting an early night

Spending weekend days with friends and family

Reading in bed

Writing blog posts

Enjoy writing your list!

Would you please share your happy list in the comments?

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This is kind of a no-brainer, but it’s still one of the best ways to get your thoughts and feelings out. That said, the way that you get your thoughts out is important in determining how effective this treatment is.

Try to relate events in your day to how they made you feel. It sounds a little cliché, but this really can help you identify trends in your behaviors and how those impact your mental health

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It’s already Day 8 of taking care of your health and wellbeing…I hope you’re feeling some benefits of taking a little bit of time to focus on yourself. To be honest, it might not feel like anything has changed at first, but the longer you can keep this up, the more you will begin to notice the benefits. Don’t give up and let’s move to the next task!

Kindness, in my opinion, is seriously underrated. It is a wonderful quality to have and show to others. It brightens up someone else’s day, and at the same time will have a positive effect on your self-esteem and wellbeing. Like Princess Diana once said, if you offer kindness to others, you are also more likely to receive it back.

Let’s all make the world a better place by showing some conscious displays of kindness today (and hopefully beyond!)…

Would you please share some kind ideas?

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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 neighbor to check they’re ok.

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Perhaps you’ve had a tough week, and sometimes that can make you feel like giving up on happiness and wellbeing. It can be easy to wallow in the sadness/anger that you feel because in some ways, that’s actually easier than pulling yourself back into the light.

Let’s make an effort today to move towards the light (or further if you’ve had a positive week!), rather than deeper into stormy clouds. A good start is focusing on an activity which might improve your wellbeing…and that is where I can help!

Yes, it is time to declutter. The hardest part about cleaning and decluttering is getting started. I find as soon as you get started, you can get into the flow and you might even start to enjoy it!

Don’t make this an overwhelming task – just aim to declutter or clean one room in the house today. If you do more, great, but it can be tiring and you might be very busy today, so even if it is one area in a room, that is awesome!

At the same time, I want you to also focus on decluttering your mind. Let’s face it, that is more important than our physical surroundings. I ask you to start with the physical but it can make mental decluttering much easier when you look around a clear room. Declutter your mind of negative thoughts and anything that doesn’t resemble self-love. It’s not easy, but make a conscious effort today to push away this darkness when it starts to inch into your mind.

Good luck and happy decluttering!

Would you please share what you decluttered?

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We all know laughter is the best medicine, but when you’re feeling down, it can seem like laughter is something out of your reach.

I recommend putting on a TV show or film that makes you laugh, or perhaps a video saved on your phone of friends and family which makes you giggle. Or even a good Facebook meme can work well! I only say the latter one because my boyfriend has a ridiculous video of me in the snow which makes him laugh every time!

My go-to TV show for a laugh is definitely FRIENDS (available on Netflix now yay) – there is always at least one moment per episode which makes me giggle…

Would you please share what makes you laugh?

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Day 12: Phone a Friend or FaceTime a Family Member

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Day 12: Phone a Friend or FaceTime a Family Member

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Phone a friend or FaceTime a family member – someone you’ve not spoken to in a while – 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.

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Yes! As part of this self-care challenge, I challenge you to stay off of social media for a day. At least limit it. Have you ever found yourself unlocking your phone and immediately opening up Instagram or Twitter without even consciously realizing it? I have. What about mindlessly scrolling through all your social media sites every 10 minutes? Yea. It’s like a sickness lol. I’ve noticed myself doing this and have really tried to cut back on how many times I open up social media. Plus, I think it’s more exciting to open it every few hours when there’s been way more activity, and you actually have things to respond to as opposed to mindlessly opening it every few minutes.

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As much as I love my home, travelling is something which has always boosted my wellbeing and love for life. I believe experiencing and appreciating the wider world is important for our wellbeing, as it takes us away from stagnant routines and heavy workloads, which can grind us down and make us feel like life is all about chores and repetitive tasks.
Unless this is very well-timed, I imagine you are not able to take off on your travels today! Today, it is all about planning or looking back on travels. Perhaps you have a holiday booked which feels like it is ages away – get online and look at photos of that place. Plan some activities you might do, places you could visit or restaurants to try. This should at least inspire some positive feelings of excitement and happiness, knowing that your holiday is on its way!

If you have nothing booked, you have two things to do. Look back at previous holiday photos, and remember those wonderful feelings of happiness and smile at those memories. Secondly, get planning your next trip! Even if it is a cheap weekend or day trip, please plan in something which will allow you to see a different part of the world.

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Try a new exercise – even if you’re into 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.

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A messy workspace can hurt your productivity. Take some time to get organized, and decorate your space. Your workspace, whether at home or the office, should inspire you, and make it easy for you to get things done. Go through your things and get rid of anything you don’t need anymore. Clean up your space in order to help clear up your mind, and maximize productivity.

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Day 17: Be Proud of One Thing You Have Done Today

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Day 17: Be Proud of One Thing You Have Done Today

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We are going for a simple one here, simple but very powerful and important to increase your self-esteem and wellbeing.
Be proud of at least one thing you have done today. It doesn’t matter how small or big, but be proud of something, even if it’s just surviving a hard day or making it out the front door. I am proud today of not letting stress take hold of me as much as I have done in the past.

Try to do this every day if you can – focusing on the things you are proud of rather than being anxious about the future will help you remain present and improve your sense of self-worth.

So what have you done today to make you feel proud? (Great song!)

Would you please share what you did that makes you proud?

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We are going for a physical one today…well I say physical, but actually this will really support your mental wellbeing too.

Please spend today avoiding all those sugary drinks. Stay away from diet versions as well which are laden with additives. If you don’t like drinking plain water, try flavouring it with lemon, orange, lime, cucumber etc. At the worst, have a little squash to give it some flavour. Tea and coffee – limit yourself to one cup today. Replace it with water and I promise it is increasing your physical and mental wellbeing…

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It is so easy to get wrapped up in all the frustrating little moments in life. Too much traffic, a tiff with a colleague, leaving a tissue in the laundry (my worst one!)…these silly things can have a really negative impact on you. And that’s okay! We will all get wound up by these tiny moments, and it is unlikely you’ll stop doing this just by reading this blog!

However, it is important to sit back at the end of a frustrating day and get some perspective…

So before you go to bed tonight, either think or write down at least five things you have been grateful for today. This is an amazing thing to do daily if you can, or weekly…or monthly…yearly is better than never!

My gratitude list for today:

| A work colleague being kind and generous and giving me great advice | Having time to take a walk after work | My high school friend-making time to speak to me on the phone | A sunny day | Grateful to have time to write this wellbeing prompt

Would you please share your gratitude list?

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So many of us fall into the trap of people pleasing. We are so keen to please, that we become afraid to disagree with someone…afraid of admitting the films we truly enjoy because we know the others think differently….scared of showing our real opinions at work…or maybe it’s just me!

We shouldn’t be afraid. Everyone’s opinion is worth something, and it wreaks havoc with your self-esteem if you let the fear of being yourself take over to the point where you are acting like somebody else.

Today, please, be unashamedly you. Say what you are thinking, rather than stopping yourself for fear of saying something ‘wrong’. Listen to the music which makes your heart sing, rather than pretending to like something else. Admit that your favourite film is Lord of the Rings when your colleague talks about his hatred of fantasy films. Be quiet when you want to be, be crazy when that feeling hits…and don’t fear the reactions. There is only one of you, the world does not need clones and you need to stop denying everyone your uniqueness.

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Day 21: Color a page in an adult coloring book

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Day 21: Color a page in an adult coloring book

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I LOVE adult coloring books. It honestly helps me to focus more. If you loved the podcast task from yesterday, you’d probably enjoy coloring while listening to a podcast! It’s super relaxing and you’ll be learning something in the process. The coloring may also help you to focus more on listening to the podcast. You can find adult coloring books pretty much anywhere now, but I find the best ones at Michael’s, Barnes & Noble, and Amazon!

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Time to dig a little deeper into ourselves today – not as scary as it sounds!

Today, it is time to reflect. Reflect on the day that has passed, or even the week/month/year so far. Take stock of the challenges and successes. What has made you feel good in body and mind? What has made you feel anxious, tired, and down?

After you have reflected, make a pact with yourself that you will make a specific change. What change would make you feel better, healthier, and happier? For me, I have learned that office politics get me down and affect my life negatively both in and out of work. The change I am committing to myself is that I will do my best to stay out of these politics and keep my frustrations to myself and people outside of work!

In summary, you can take control of certain things which negatively affect your physical and mental wellbeing. Today, reflect on what is harming your wellbeing and make a change…

Do you have any reflections you would like to share?

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Even us introverts need to socialize for healthy wellbeing. It is so easy for some of us to fall into the trap of avoiding people contact when we are feeling down. This is the worst thing we can possibly do!

We need people in our lives to make us laugh, listen to our stories and to support us through hard times. Shutting yourself away for days rather than hours does you more harm than good.

Therefore, your activity today is to arrange a catch up with somebody who makes you feel good. Someone who supports you or inspires you. It doesn’t matter if it’s scheduled next week or even next month, but arrange to spend your energy with those people who improve your wellbeing. Oh, and it can’t be anyone who lives in your house – this is about making contact with someone you don’t see everyday

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I don’t know about anyone else, but if your Easter was anything like mine, I have over-indulged and spent many a penny on too many Easter treats. Like Christmas, it is a pretty overindulgent time of year. This is absolutely fine, but we must remember there are people out there who are struggling…perhaps with health, loneliness or homelessness.

Do you remember that episode of FRIENDS, when Phoebe said that you couldn’t donate 100% selflessly? I think she was right, and this is a positive thing because it means it is a win-win situation to give to others. They benefit from your generosity, and you benefit from feeling good about giving.

So today, make a donation! It’s so easy nowadays to do this – online or in person if you see a collections box. Give at least $5.00 and feel good about it – even if your self-esteem and/or wellbeing is at rock bottom, you have done something amazing today.

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I am going to completely contradict my post about donating , and tell you to do the opposite! I think both have their place in supporting your wellbeing.

Don’t rely on others to buy you flowers, chocolates or other treats. Take control and show yourself some love independently today. I’m not advising anyone to spend hundreds of pounds on the latest gadget (unless you have the spare money rocking around!), but treat yourself to something which brings you happiness.

Personally I am probably going to buy an acai bowl, as I always rely on others to buy these for me. Why wait?!

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Day 26: Listen to a new self help podcast

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Day 26: Listen to a new self help podcast

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This is especially easy if you have a commute to work. Podcasts range from 10 minutes to an hour so you can find one that fits your needs. I personally love The Mindful Kind podcast by Rachael Kable. She focuses on mindfulness, self care, and life balance, and each podcast is only 10 minutes long. I often listen to one of her podcasts and then play upbeat music for the rest of my day. It’s the perfect way to set the mood for the day.

Would you please share the podcast you listened too?

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When was the last time you tried something for the first time?

Some of you may be turning off immediately and thinking this activity is too challenging. It is so much easier to stay in your comfort zone where you feel safe and cosy. Nothing wrong with that, I won’t make a prat of myself or fail if I stay at home and do things that I know well.

Do you want to feel good about yourself? Do you want to improve your self-esteem and boost your wellbeing? If the answer is yes, then you need to take on this challenge. All you need to do is try something new (lovely rhyming there). The great thing is, it doesn’t have to be anything HUGE! It could be…but if you’re nervous let’s start small. Here are some suggestions:

Different route to work
Talk to a colleague you’ve never spoken to before
Cook a new recipe
Try a new exercise class, machine at the gym or YouTube exercise video
Do something new in the evening e.g. crossword with your partner instead of watching TV
Trying new things regularly will refresh your mind, body and life so let’s get started this week!

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I hope you ended up trying something new over the past few days. If not, plenty of time this week to catch up! In fact, you could actually combine the previous activity with today’s challenge…

I actually find this one quite challenging, as I am not naturally the type of person who gets creative in their spare time. I don’t draw, make music, write novels or make clothes! However I do believe that creativity can have a positive impact on your wellbeing. Creating this website made me feel good about myself again. It increased my self-esteem and gave me something to focus on, which I could feel proud of. It also distracted me from negative thoughts and bad habits.

If you don’t fancy any of the traditional creative outlets (writing, drawing etc.), another good one is to create a scrapbook of photos and memories e.g. from a holiday, or nowadays it’s not too far-fetched to make a movie using your phone and basic editing software. How about creating a quote picture to live by as well? Of course, you could also focus your creative skills on a gift for somebody else, e.g. a handmade card or photo collage.

Whatever you end up doing, don’t be critical about the end result and just applaud yourself for letting go of Netflix for an hour or two.

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Almost there – penultimate activity to improve your wellbeing! This is something you do from the moment you are born, but as we become older it seems to become less significant and we begin to lose sight of its value…

Invest in some time to learn. Perhaps at school you couldn’t be bothered to put in much effort, or if you did perhaps you’re missing that daily chance to learn something. Investing time to learn will send a message to yourself that you are taking time for yourself, and showing yourself self-love.

The great thing is that now, unlike at school ,you can choose something which truly interests you!

A few of my ideas:

| Start learning a language | Use YouTube for dozens of learning videos – if you’re up for anything, type ‘learn how to’ and see what comes up! | Ask a friend or family member to teach you something they are an expert in for an evening

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Day 30 - Set intentions for the rest of the year

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Day 30 - Set intentions for the rest of the year

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Well, this is the end of this wellbeing journey, although I hope some of the activities have been so useful that you will continue doing them in the future. In fact, this is exactly what the final activity is all about…

Your final action is to set intentions for the rest of the year. Forget about New Year being the only time to set resolutions. Now is as good a time as any to take control over your wellbeing, happiness and life. It doesn’t matter if it is a small intention (to be honest, you’re more likely to succeed that way), just choose at least three which will make a difference. You could look back at the past 30 days for some inspiration.

My three key intentions for the year ahead are:

| Put time aside to do what I want to do (self-care) | Walk everyday | Accept that I can only do what time allows me to do at work (grace)