Journal Challenges:
22 - 30
Day 22:
Disconnect
1. Take a moment to reflect on your email, phone, computer & social media habits. How often do you engage with technology? At what times of day do you typically use technology? For how long?
2. Set yourself a goal for the week to only check email & social media for only 20 minutes a day.
3. Decide on what time of day you will check in to social media and email. Make this a consistent time. Do not choose first thing in the morning and right before bed.
4. Choose an accountability partner to help you meet this goal and invite them to participate in this challenge with you. Check in with them daily.
5. After a week of this new habit how do you feel? What was this like for you? Will this practice influence you in your future technology usage and habits?
How did this feel?
Today I am thankful for ________________
Day 23:
Mindful Goal Setting
1. Think of a goal you would like to achieve today. This can be anything, big or small.
2. Ground yourself on the floor or in a chair, finding an alert but relaxed posture.
3. Focus on your breath, breathing deeply for 5 breaths.
4. Turn your attention inward and see yourself completing the goal you have just set. Imagine it as vividly as possible, seeing yourself go through the process needed to achieve your goal? How do you feel once you have achieved it? Where do you experience these feelings and sensations in your body?
5. When you have completely visualized achieving your goal, let go of this focus on return to your breath. Take 3 - 5 full and complete breaths. Open your eyes when you are ready.
6. Take a few moments to journal, writing down this goal you set and any reflections based on your meditation. Is this a goal you will keep?
How did this feel?
Today I am thankful for ________________
Day 24:
De-Clutter
1. Look around your home and fine a space that has clutter.
2. Set aside time in your day (a few sessions) to de-clutter this space, clean it, organize it, and get rid of things no longer needed or in use. Make this space more functional and appealing for you.
3. After you have de-cluttered your space, sit in it, ground yourself on the floor or in a chair and do a simple breathing meditation for 5 minutes.
4. Think about how you feel in your new space.
How did this feel?
Today I am thankful for ________________
Day 25:
Mindful Family Meditation
1. Think of a family member or members that you would like to invite to meditate with you. This can be someone in your immediate family and home or someone accessible to you virtually.
2. Choose a comfortable and calm space, free of technology where you can practice together.
3. Lead your family member through a simple meditation, grounding, focusing on the breath, noticing thoughts as your mind wanders, and returning to the breath.
4. Talk with your family member afterwards to reflect on the process.
How did this feel?
Today I am thankful for ________________
Days 26 - 30 focus on reflection.
Day 26:
Mindful Interactions
To complete at the end of your day:
In a journal or on a blank sheet of paper respond to the following prompt:
Reflecting on your day, did you give your full attention to the people in your life today? If not what stopped you?
How did this feel?
Today I am thankful for ________________
Day 27:
Mindful Interactions
To complete at the end of your day:
In a journal or on a blank sheet of paper respond to the following prompt:
Reflecting on your day and the people in your life, were you present for these people? Were you patient? If so how? If not, what got in your way?
Day 28:
Mindful Interactions
To complete at the end of your day:
In a journal or on a blank sheet of paper respond to the following prompt:
Reflecting on your day describe your interactions with your family and friends? Were they peaceful and calm or tumultuous or somewhere in between?
Day 29:
Mindful Interactions
To complete at the end of your day:
In a journal or on a blank sheet of paper respond to the following prompt:
Reflecting on your day describe your interactions with your co-workers/ classmates/ acquaintances? Were they peaceful and calm or tumultuous or somewhere in between?
Day 30:
Mindful Interactions
To complete at the end of your day:
In a journal or on a blank sheet of paper respond to the following prompt:
Reflecting on your day describe your interactions yourself? This can include your thoughts and your feelings about yourself. Were these interactions peaceful and calm or tumultuous or somewhere in between?