On this first step of your journey, enjoy a moment of self-reflection.

First: Trace an outline of your hand.

Then: Think about what you wish the world knew about you to better understand and connect with you. For example, “I laugh when I am nervous.” Write these insights on the palm and fingers of your hand.

Next: Decorate your hand with your favorite colors and designs that represent you.

Last: Consider displaying your hand somewhere to share these insights with others. Let the world see what makes you uniquely you!

If you feel called to share your journey please share images, quotes, and thoughts that pop up over the next 21 days and tag us on FB, Twitter/X, Insta, and LinkedIn. We would love to follow along with your #21DayChallenge!

We all experience ANTs, Automatic Negative Thoughts, those little voices that creep in and bring us down. With practice, we can flip the script and turn them into PATs, Positive and Affirming Thoughts! Here’s how:

 Notice the ANTs by paying attention when negative thoughts pop up. Just recognizing them is a powerful first step!

Celebrate the Catch – The moment you spot an ANT, take a second to appreciate that awareness. That’s mindfulness in action!

Replace the ANT with a PAT – to reframe it by shifting from “have to” to “get to”. The more you practice with little things, the more natural it becomes when bigger challenges arise.

For example:
🚫 ANT: “I have to go to the grocery store after work, and I don’t want to.”
✅ PAT: “I get to bring home food to nourish myself and my loved ones.”

The invitation here is to find the positive in the moment, no matter how small. Give it a try and notice how shifting your thoughts can shift your mindset. You deserve kindness, especially from yourself!

If you feel called to share your journey please share images, quotes, and thoughts that pop up and tag us on FB, Twitter/X, Insta, and LinkedIn. We would love to follow along with your #21DayChallenge! 

Eknath Easwaran shared a beautiful story about finding and maintaining focus. A summary of his story teaches us that elephants walking through busy bazaars in India carry a bamboo stick in their trunks.

The stick helps them stay calm and focused despite the noise and distraction around them. When they drop it, they lose focus. When they pick it back up, they regain their steady rhythm.

We are not so different.

Messages, stress, expectations, and emotions can pull us off course. A simple phrase, something true and grounding, can help you return to yourself.

Your 5 Minute Practice:

1. Think about what usually pulls you off your path. Stress? Self doubt? Distraction?
2. Ask yourself: What helps me feel steady again?
3. Write a short phrase you can carry with you like the elephants carry the bamboo stick.

Keep it simple. Examples:

• I got this.
• Everything is temporary.
• Trust
• One step at a time.
• Today is a good day for a good day.

Place your phrase somewhere visible today. When stress or distraction shows up, pause, breathe, and repeat your bamboo stick phrase.

If you feel called to share your journey please share images, quotes, and thoughts that pop up and tag us on FB, Twitter/X, Insta, and LinkedIn. We would love to follow along with your #21DayChallenge!

The body holds onto stress in unhealthy ways. Physical activity is a great way to fight stress. When we move, endorphins (the body’s feel-good neurotransmitters) are released, having a positive effect on the entire body. Today, we encourage you to get moving! You might play a game of basketball, do a yoga video at home, go to your local gym and take a swim, have a mini dance party in your living room, or go for a walk. Whatever you choose to do, know that your movement is having a direct effect on your wellness.

If you feel called to share your journey please share images, quotes, and thoughts that pop up and tag us on FB, Twitter/X, Insta, and LinkedIn. We would love to follow along with your #21DayChallenge!

Podcasts are hands-free, eyes-free forms of entertainment, and there are podcasts for just about any interest you could think of!

Listening to a podcast while you take a walk, put away groceries, do the dishes, or fold laundry is a great way to make our daily workload feel lighter. It’s also a great way to cut down on screen time while learning about unique topics all at the same time!

Greatist put together a list of the Top 10 self-care podcasts that could be a great place to start!

If you feel called to share your journey please share images, quotes, and thoughts that pop up and tag us on FB, Twitter/X, Insta, and LinkedIn. We would love to follow along with your #21DayChallenge!

Doodling is known to relieve stress, improve focus, and spark creativity. Find a piece of paper and start drawing! Don’t worry about how it looks or what you are creating, just draw. For inspiration try this.

— Julia Cameron