Here we go! We’ve created a series of 7 tasks based around different practices that can help train and improve a person’s Mental Health. All you have to do is complete as many tasks as you can each day, and tick them off as you complete them. Don’t worry if you don’t complete them all, simply try and complete as many as you can. Life’s not about being perfect, it’s just about showing up and trying.
The theme of the 2020 Mental Health Awareness Week is “Kindness”.
1. Kindness Task
Each day, try and do at least one New* thing that is kind. Any kind act that will make a positive impact on someone else’s life. Example are;
- Doing a chore for someone
- Giving some time for someone
- Making something for someone
*New, refers to something you don’t already do. So if you already bring a neighbour their lunch each day, that’s a kind act, but it’s not new, it’s something you already do, therefore don’t count it.
It’s great to spread the news of kindness, but just for this task, keep the kind act to yourself. Don’t post it on social media. Just know yourself that you have don’t something to make someone else a little happier.
Start you day off by listening to some uplifting positive audio. It’s amazing the effect that feeding your mind with the right media can have on your day.
2. Motivational Audio Task
Listen to a Motivational Audio clip.
As soon as you waken up, pop your headphones on and listen to any of the morning motivational audio clips available at the bottom of this page. Press the button below to go to the clips.
If you are unable to listen to a motivational audio clip when you waken, don’t worry. Just try and listen to one of the clips at some point through-out the day, and then tick it off. Any time is better than no time.
Writing your thoughts down on paper is one of the most mentally powerful daily habits a person can have. Each day, you have 2 mini writing tasks to try and complete.
3a. Gratitude Writing Task
Write down 5 things that you are grateful for in life. Start each sentence with, “I am truly grateful for… and also write down why you are grateful.
3b. Goal Setting Task
Write down 3 goals you would like to achieve. Do not worry about how you would achieve any of the goals. Just write done ones you would like to achieve. Start each sentence with “I would like to…”
- A very short term goal, something you would like to achieve this week.
- A goal you would like to achieve this month.
- A goal you would like to achieve this year.
Each day, you can either write the same goals you wrote the previous time, or write new goals.
3c. Inner-Strength Task
Write down 2 or 3 situations in your life that you have over-come. Some really challenging times in your life, when you over-come adversity, and came through the other side. Or it may be one of life’s challenges that you are currently going through. Write them as follows,
“I am a strong person, I have/will overcome …. and have/will come out the other side stronger. If I could face that, I can take on anything”
Feel free to write as much as you want. Pay attention to what you are writing, and how strong your inner strength really is.
3d. To Do Task
Write down 2 or 3 much smaller tasks that you’d like to get done today. Could be something like all the laundry done, or a workout, or anything that you have been wanting to do but rarely get motivated to do it. Start each sentence with
“Today i’d like to….”
3e. Dream Task
Write down your dream life. Don’t worry if it seems completely impossible, just write you thoughts onto the paper. You can write it as brief or as detailed as you wish.
Then read back over everything you have wrote through-out the whole week. You might just learn a lot about yourself after reading it all.
As the age old saying goes, you are only ever 1 workout away from a good mood. Forget exercising to lose weight or build muscle or tone up, this week, just exercise to feel great about yourself. And it doesn’t have to be a ‘crazy tough, can’t walk the next day’ workout. Just get your heart rate beating faster, blood pumping, breathing elevated and a little sweat and you’ll feel better straight away.
4. Exercise Task
Complete at least 10 mins of a home workout.
We have loads of Free online workouts available on our website or YouTube that you can follow along with anytime. Simply go to ‘Home Workouts’ in the main menu at the top.
Just like exercise, being in amongst nature can help a persons mental health in many ways. Being in nature can improve mood, make us feel calm and reduce stress and tension.
5. Nature Task
Connect with nature for at least 15 mins.
There are different ways that you can connect with nature. Go for a walk in a forest, a beach or the counrtyside. Sit on a river-bank, or lie down in the long grass in a field. Plant some vegetables, or flowers, or do a bit of gardening.
Image from Maxx Life 2020 Calendar
Protect & Program
Above is a very famous quote from one of the worlds greatest motivational speakers, Jim Rohn. Be careful what you let into your mind. Just as the very food you eat will have a direct impact on your physical health, the sights and sounds you feed into your mind will have a direct impact on your mental health. We all think of life and the world we live in, very differently. It’s the same world, but we each have a different mental impression of it, and this is mostly created through the information we feed our mind. A person who watches the news everyday, is going to think that the world is a much more dangerous and horrible place, compared to someone who never ever watches the news.
This task is split into 2 parts;
6a. Protect Your Mind Task
Each day from 5pm until bedtime, put away the newspapers, turn off the TV or computer games, close the social media, and shut off the worlds media from your mind.
For most people, this will most likely be the most challenging of all 7 daily tasks. However, it will also be the one that will have the greatest positive mental effect. It’s important to remember, that this is simply a 1 week challenge, and you’re not required to give up TV or Facebook for life. Just for 1 week, and only after 5pm. Just to see if you notice any difference at all in your mental health and life. And if you still think it’s impossible, remember, we are simply only challenging you to do the best you can with each task.
6b. Program Your Mind Task
For about an hour each evening, spend your time doing something productive, that requires your mind to think and be conscious.
With the TV off and Social media finished for the day, you now have a lot of valuable time to yourself, that you can use to put your brain to work, and help your mental health. Try any of the following, or something similar that isn’t listed.
- Practice a hobby/past-time/skill, current or old, like a musical instrument, drawing, crafts, photography.
- Learn a new skill or take a new course. Check out masterclass.com or YouTube for great courses.
- Read a self-development book. Check out the section below on my own personal Self-Development book recommendations.
- Play brain games, like Sudoku, crossword puzzles, chess, scrabble, Rumikub etc.
- Phone or video call a friend and have a good conversation or catch-up. (texting doesn’t count)
Practising Self-Care can have many positive effects on both mental and physical health. Self-Care is an element of a healthy lifestyle, that many of us, including myself, often neglect. There just always seems to be 101 more important things that need done. However, hopefully now with some extra free time in the evenings, you will be able to add a little extra Self-Care to your life, if even only for this week.
Self-Care calms and relaxes the mind and body, improving mental health and leads to a healthier lifestyle.
7. Self-Care Task
Spend 10 to 30 mins each day on any of the Self-Care practices listed below, or feel free to add your own Self-Care practice.
For a lot of people, this task is much more difficult than it looks
- Follow one of our online Yoga Classes
- 15-20 mins stretching and foam rolling
- 30 mins listening to relaxing music
- Hot bath with epson salts (optional)
- 10-15 mins meditation
Please complete the form below on Sunday when you have finished the challenge.
Helpful Resources Below
YouTube is absolutely jam-packed with loads of fantastic motivational audio. However, we are all motivated by different things. Some people may be motivated for success in business, while others may find motivation for self-belief, or happiness in life etc. Below are only a small sample of motivating videos available. Try these to get you started, then use YouTube to find the speakers and videos that motivate YOU the most.
A fantastic motivational audio from one of the greatest in the game, Tony Robbins.
What is the meaning of your life? A fantastic motivational audio from another one of the greatest speakers in the game, Les Brown.
One of my favourite motivational audios. A collection of short motivational clips, for those who would like to be successful in business and life.
A great video making you believe that anything is possible for you.
A video on the self-belief.
Never be afraid to Dream
Author of one of the best business books ever, Rich Dad Poor Dad.
A fantastic simple tool to help you get out of bed early and get things done.
For those who are into sport and training, here’s a little early morning motivation.
If you are often hard on yourself, and always putting yourself down. If you often think you are not good enough, then listen to the positive affirmations below. If you listened to this for 10 mins each day, you would soon find your self worth.