Mental health is a vital part of wellness, but it’s what many fail to take care of on a daily basis. This is where meditative or breathing techniques come into play. There are many different techniques to start with, such as practicing sitting tall and being still, or taking a few minutes to listen to calm music while focusing on your breathing. Meditation gives you a few moments to unplug from distractions.

Week 3

Happiness and Mental Wellness

• Day 15 – Start your morning with a deep breathing or meditative exercise.
• Day 16 – Write a letter to a friend or relative who lives far away.
• Day 17 – Go ice-skating or sledding, or try another childhood winter activity.
• Day 18 – Try out either an old family recipe or a more advanced recipe you’ve always wanted to make.
• Day 19 – Download a free app to brush up on your language skills, or spend an hour picking up a new language.
• Day 20 – Compliment a coworker or the person behind you in line for coffee.
• Day 21 – Go to a museum, or watch a documentary or TED talk about a subject you’ve always been interested in.

Another element to this is taking time to do what you love. Travel back to the days before social media and full inboxes, and instead complete a puzzle, read a book, or take up painting for an hour or two. Strive to be kinder as well—complimenting the person behind you in the coffee line or a coworker you rarely interact with. Over time, you may start to notice how these efforts make a positive impact on your overall mental wellness.

Week 4

Happiness and Mental Wellness

• Day 22 – Perform a random act of kindness.
• Day 23 – Try not to complain for the duration of the day.
• Day 24 – Read a chapter (or more) of a book for fun.
• Day 25 – Strive not to say “um” or “like” in conversation.
• Day 26 – Draw, paint, or work on a puzzle for an hour.
• Day 27 – Watch a movie you’ve never seen, or listen to a new album.
• Day 28 – Aim to drink at least 64 ounces of water throughout the day.

Bonus Days

• Day 29 – Write a letter to your future self, and seal in an envelope to be opened at a later date.
• Day 30 – Exercise forgiveness throughout the day—make an effort to stay calm when dealing with angry commuters, impatient children, or frustrated coworkers.

Print out this 30-day challenge to remind yourself of your goals this year! This printable is perfect to hang up where you can be reminded throughout the year of ways to improve your overall well-being.

This challenge will get you feeling fresh and energized for the months to come and make 2018 your most accomplished year yet! For handy tips on staying motivated throughout the year, visit americanlifestylemag.com/newyou.

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