Mindfulness – made simple!

It goes without saying that to be at your best health, you need to exercise regularly and have a well-balanced diet, but an additional important aspect that we’re focusing on is your mental health. 

This is a critical component to our well-being that is often overlooked when we refer to someone's overall health. 

Now, I know what you're thinking….

I don’t have time to go on some 7 day silent retreat! 

Or,

I’m not waking up at 4:30am to sip tea and meditate for an hour every morning! Who does that outside of Instagram reels? 

Our goal is not to add more stress into your life – it’s to do exactly the opposite! 

When you are having a bad mental health day or just stressed out in general, we want you to be able to do a simple exercise to get in the right mindset and alleviate the stress. 

We challenged our members to choose one exercise for the week. Repeat as many times as you can that week and see how it affects your mental health. 

Here is the list of exercises they were able to choose from:

1. Strict Bedtime - Set a strict bedtime for yourself to ensure that you get at least 8 hours of quality sleep.

2. Watch the sunrise from a quiet place - Wake up before sunrise and sit in a quiet place by yourself for at least 15 minutes to watch the sunrise.

3. Two hours of intentional screen detox - Select two consecutive hours where you do not use a screen of any kind (phone, computer, tablet or tv).

4. Clean out & organize one small area - Clean out & organize one small area in your home or office. 

5. Write out 3 things for which you are grateful - Take a few minutes to record 3 things you are grateful for each day that week. 

6. Do something kind for someone else - Go out of your way to do something for someone else that is not expected.

7. Listen to a self-care or health-focused podcast - Continuing to learn and educate yourself on the topic of health, wellness, and self-care by listening to a podcast

8. Journal for 10 minutes - Journal for at least 10 minutes. Don’t think too much, just write down whatever comes to your mind. 

9. Read 10 pages of a book - Read at least 10 pages of a book that you’ve been wanting to read for a while and have not gotten around to. 

10. Do a deep breathing or meditation exercise - If you are new to meditation there are lots of apps that can help you get started!

11. Do a 10 minute stretch or yoga flow - Do a 10 minute online (lots of youtube) stretch or yoga flow to enhance your recovery and improve your range of motion.

12. 30 minute outdoor walk with zero tech - Do a 30 minute outdoor walk by yourself with zero tech. 

Remember, the goal is to REDUCE stress, not add to it. So pick one, try to repeat it as many times as you can in a given week. 

Did it help your mental health? 

Yes: Awesome, put it in your toolkit and know that you have a new tool to help your mental health. 

No: No problem, not everything works for everyone! Try a new exercise next week and repeat until you find the tools that do work for you. 

Let us know what mindfulness exercises had the biggest impact on you! 

Want to learn more about how you can feel stronger, sleep better, and be a healthier version of yourself in 30 days? Check out our Simple30 challenge. 

Ready to start your journey? Take a free class today!