We all need a boost from time-to-time no matter the time of year and I wanted to share for free my 30 day Mindfulness Challenge.
I’ve included the challenge calendar in a free printable mindfulness journal (no sign up needed).
Printable Mindfulness Cards are also available to purchase from my shop. These are proving to be very popular with fab reviews from customers.
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What is mindfulness?
Mindfulness is simply being focused on the present moment. It’s a skill we can learn to improve our emotional awareness and reduce stress.
And it’s something we have control over.
Practicing mindfulness doesn’t have to be hard or complicated. You don’t have to get into any long mindfulness meditations (unless you want to!).
You can start with some very easy and simple things. Which is exactly what my mindfulness challenge is – easy and simple!
If you take part in the challenge, don’t be surprised at the effect of doing simple challenges!
30 Days of Mindfulness
The 30 Days of Mindfulness isn’t meant to be a chore … just another thing for you to do.
If you don’t feel like taking part one day then don’t, just pick up again when you’re ready. By the end of the 30 days, you might even find that you want to continue with some of the mindfulness challenge ideas and make them a normal part of your day or routine (if they’re not already).
The challenges should contribute to your equilibrium and help you to find some inner peace.
30 Day Mindfulness Challenge
All of the actions in the Mindfulness Challenge are designed to slow you down and for you to take notice of what is around you.
This challenge works whether you’re doing it alone, with your partner, a friend, or even with your family. One school used them as part of a workshop for their staff. Use it however works for you.
Day One
Identify one thing you are grateful for today.
Day Two
Set your intention for the day.
Day Three
Dance for no reason
Day Four
Take smaller bites of your food today.
Day Five
Listen mindfully to your conversations today.
Day Six
Reflect on your day. Celebrate your successes.
Day Seven
Practice 4-7-8 breathing.
Day Eight
Turn your phone off for two hours.
Day Nine
Laugh for no good reason.
Day Ten
Begin your day with a body scan.
Day Eleven
Sit down and listen to music. Really listen.
Day Twelve
Eat with the opposite hand.
Day Thirteen
Compliment someone you wouldn’t usually.
Day Fourteen
Sit in silence for at least 10 minutes. Observe your thoughts. Don’t judge them!
Day Fifteen
Stop worrying. Get up and get moving.
Day Sixteen
Practice a 5 minute breathing meditation.
Day Seventeen
Write a poem. It doesn’t have to rhyme.
Day Eighteen
Visualise a situation going exactly how you want it to.
Day Nineteen
Take a walk. Look around you. Use all your senses.
Day Twenty
Notice how your toothbrush feels over your teeth today.
Day Twenty-One
Turn the TV off. Talk.
Day Twenty-Two
Feel the food on your tongue.
Day Twenty-Three
Hug a close friend or family member.
Day Twenty-Four
Read a chapter of a book.
Day Twenty-Five
Sit in silence. Zone in to the sounds around you.
Day Twenty-Six
No gadgets for at least 2 hours.
Day Twenty-Seven
Identify 3 things you are grateful for.
Day Twenty-Eight
Take a bath/shower and really feel the water on your skin.
Day Twenty-Nine
Notice how you react to situations. What can you change?
Day Thirty
Colour outside the lines.
Related self-care posts
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Free Mindfulness Journal Printable
To help you make mindfulness a part of your everyday routines, I’m sharing my free mindfulness journal.
Included:
- this 30 day mindfulness challenge calendar
- setting your focus at the start of each day
- reflecting at the end of each day
- space to journal your thoughts
Mindfulness Challenge Ideas
If you want to come up with your own challenge, use these as a starting point:
- Gratitude
- Intention
- dance
- mindful baking
- listen mindfully
- pay attention
- reflection
- celebration
- mindful breathing
- unplug
- laughter
- body scan
- compliment
- observation
- move
- poetry
- visualisation
- walk
- sensory
- read
Printable Mindfulness Cards
As mentioned, this challenge is also available as a set of printable cards from my shop.
Each card focuses on one of the mindfulness tasks in the mindfulness challenge.
You will receive 1 x PDF and 31 PNGs (the PNGs are delivered as a zip file).
Each card is 2″ x 3″
Use this mindfulness printable by printing out, laminating and choosing one mindfulness activity as your focus for the day.
Involve your family! Choose a card and swap with each other. At the end of the day, share with each other about how you got on with your daily mindfulness activities.
Putting the printed mindfulness cards in a pretty jar makes the perfect self care gift for loved ones too.
Boost your mood easily with daily mindfulness!
Testimonials
5 star review from Dana : Thank you loved them!
5 star review from Donna: These were given to staff as part of our wellbeing week. They loved them.
5 star review from Monik : very happy with my purchase
5 star review from Lisa : Easy to use and just as described. Perfect for my patients!
Printable Mindfulness Journal and Workbook
Take it one step further …
With my printable mindfulness workbook/journal you will take your mindfulness challenge even further.
Go at your own pace. You choose which activities to focus on and how often you do them.
Visit my shop for more information.
Activities in the mindfulness journal and workbook:
| Activity | Why |
| Declutter Plan | Clearing your junk will clear your mind |
| Create Your Calm Corner | Plan and set up a calm corner where you can go to work its magic |
| Morning and Evening Routines | Routines will keep you focused in the now |
| 7 Mini Challenges | Not much time? The mini challenges are perfect |
| 30 Day Mindfulness Challenge | Do something simple every day to help you live in the moment |
| 30 Day Sleep Hygiene Challenge | Get into a sleep routine and start new habits |
| Social Media Challenge | Step away and give yourself time to breathe |
| 7 x Four Week Challenges | Include trackers to keep you motivated |
| 30 Day Movement Challenge | Get moving and move from flight or fight to peace and calm |
| Identify Negative Beliefs | Replace your negative beliefs with empowering and positive truths. This is a fabulous exercise that will have you paying attention to your thoughts |
| Serenity Kit | What do YOU need for self-care? |
| Self-Compassion | Give yourself a break and show yourself some slack |
| Delegation | Stop the overwhelm! |
| Mindfulness Journal | Prompts, notes, checklist, sketches and doodles |
Want to find out more about Mindfulness? Visit the NHS Mindfulness page.
Get your free mind plan from the NHS. Answer 5 questions in the interactive quiz to get top tips and advice for you.
Have fun completing your mindfulness challenge!