30 Day Mental Health Challenge

I got this idea from Maud from My Passion Projects and decided to adapt it and try my own 30 day mental health challenge.

Lately I can honestly say I’ve been neglecting my mental health quite a bit – just not taking care of myself like I usually do. So I’ve decided to create a handy calendar to help me keep on track for the thirty days, doing a small challenge a day to keep me motivated.

In this challenge I have decided to keep it simple by just focusing on self-care and pushing myself a little out of my comfort zone by reminding myself to try new things and just live my life.

Three things that MUST be done if you’re taking part in this challenge:

  1. Keep taking your meds (if you are prescribed meds by your doctor).
  2. Keep a journal (buy a cheap notebook and keep your notes in that for the duration of the challenge).
  3. Use the hashtag #MHchallenge when you are using social media so I can keep track of who is taking part

Optional things to try along with this challenge:

  1. Try going alcohol free for the thirty days (I’ll explain why in a minute)
  2. Exercise at least 3 times a week (doesn’t have to be excessively).
  3. Drink about 2 litres of water a day (equates to 8 small glasses of water)

So what is my plan for this challenge?

I plan to keep a journal tracking how the challenge is going. I will record my goals every Sunday and keep ticking them off as I go.

I will use the calendar to keep motivated and try to complete what it says in the box for each day, and literally tick it off.

I will go alcohol free for the thirty days. Why? Because not only does alcohol negatively affect my mental health but it is a depressive, and I find that it makes me feel worse and make decisions I wouldn’t have made sober. In order to get the most out of this challenge, I will stay away from alcohol and this will help me to keep myself on track in a healthy way. This won’t stop me going out and enjoying myself – I plan to do just as much of that. But I will simply choose not to drink alcoholic drinks.

I will exercise at least three times a week. I have a fitbit that records my steps and my sleep, and I can easily see when I need to get off my arse and go do some exercise. My exercise regime is very simple. I go to the gym when I feel like it and if I don’t feel like it I’ll go for a walk or run. I also like to exercise by doing yoga and at-home YouTube workouts sometimes.

You can see that at the end of the 30 days I have asked you to write a short reflection on how the challenge went. This is simply to show that you’ve tried it and to give yourself time to reflect on how it went for you. You can also write this on your social media and use the hashtag #MHchallenge.

So how do I complete the challenge?

Simply follow the calendar and try to do what’s suggested in the box for each day. Record your goals and your reflections (among other written exercises suggested in the calendar) in your journal. Use the hashtag #MHchallenge on social media, and connect with others that are completing the challenge.

When you are finished I would love to know how you got on, so feel free to contact me and let me know.

Here is the calendar. I would suggest printing it out and sticking it somewhere where you will see it, and tick off the days as you go.

Mental health challenge calendar

Remember, the aim of this challenge is to help your mental health. So enjoy it! Be good to yourself and remember: self-care is key.



22 thoughts on “30 Day Mental Health Challenge

  1. I’ll be starting this challenge probably today! Unfortunately, the weather is terrible, so I’m not sure about the whole ‘go for a long walk’ goal for today, but I’ll try to figure something out! 🙂

    Liked by 2 people

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