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

The word “should” can be surprisingly harmful in how we communicate with ourselves and others. It often implies that what we are doing is not enough.

For example, “I should eat more vegetables” can feel discouraging and judgmental. But “I will start eating more vegetables” is empowering and action-oriented.

Find a moment to notice how often you use the word “should” and reflect on whether it serves you. Small language shifts can make a big difference in how we approach growth and self-compassion. Feel free to read this brief article for some alternatives to shoulding all over ourselves and others.

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!

Our core values act like an internal compass. They help align our head (thoughts), heart (feelings), and hands (actions) so we can move through life with greater clarity and purpose.

Stress often appears when there is a gap between what we value and how we are actually living or working. Today, enjoy a few quiet minutes to reflect on what matters most to you.

Choose three values that feel essential (for example: honesty, kindness, health).

Ask yourself:

“What would this value look like in action this week?”

Finally, choose one small step you can take today that better aligns your actions with one of your values.

When things feel overwhelming, pause and ask:

“Am I acting in alignment with what matters most to me?”

Allow your values to guide your next step.

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!

Sometimes we find ourselves inside all day, surrounded by floors, walls, and ceilings. Today, we invite you to step away from the indoors and allow the sky to draw your gaze upward. Feel free to lay a blanket out on the grass or find a picnic table for lunch or some cloud watching. Enjoy a walk and some deep breaths of fresh air while being reminded of the beauty surrounding us all. Maybe even watch the night sky for a satellite or shooting star. Notice and note the impact paying attention to it on purpose can have on your well-being.

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!

Self-care and self-soothing both play important roles in our well-being, but understanding the difference helps us maintain balance.

Self-soothing offers quick relief in stressful moments, like reaching for chocolate after a tough day. It’s a temporary comfort, much like a pacifier for an infant.

Self-care is proactive and intentional. It includes routines like meditation, meal prepping, or regular exercise. These practices that build resilience and prepare us to respond to stress rather than just react.

Both are valuable, but self-care strengthens long-term well-being, reducing reliance on quick fixes. Find a moment to list your self-care and self-soothing habits. Are there any shifts you’d like to make? Small changes over time can lead to lasting benefits!

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!

Let’s focus our attention on our intention by finding a moment in the morning to ask and reflect upon the following questions, and create an “I Am statement”.

How do you want to show up this week?

What one word sums up what you need to show up that way?

Say that word in your mind.

Now add the words “I am” in front of that word because you already have everything you need inside of you to meet any challenge that comes your way.

Breathe in “I am” Breathe out “your word”. Bring this affirmation to mind throughout the day with a post-it on the mirror, a reminder on your phone, or a note on your computer screen.

Time flows infinitely into the past and future and the universe is ever expanding. Think about all of that space and time and endless possibilities of where and when we could have been placed in time and space. We were placed at this place and at this time for a very specific reason. You hav e everything in you that you need to accomplish all of life’s goals and meet all of life’s challenges. You were created for this exact place and time.

Trust yourself. Trust the path that brought you here… You so got this!

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!

Trips to the dentist, routine doctor’s visits, and yearly eye exams are important. They provide major support for our quality of life and our long-term health and well-being. We are responsible for our health; having a trusted and trained medical professional on your team is a BIG plus. They can advocate for you, they can level with you about what they see, and they can offer counsel during times when clarity is needed.

Word of caution: Be aware of over scheduling your day off. Just because school is out for a day does not have to mean a marathon of appointments. Allow for balance and grace.

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!

Gratitude has a way of shifting our perspective. It is hard to stay upset when we focus on what we appreciate. If it feels right, consider finding a gratitude buddy, someone you check in with regularly to share what you are thankful for. It could be a friend, partner, parent, or anyone you trust.

It keeps gratitude at the center of our day and strengthens our connection.

Give it a try and see how it shapes your mindset!

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!

An uncluttered learning space is a great advantage! We can take the same approach to our own living spaces and recognize the benefits that there are to decluttering:

1. 1. Find lost treasure
   2. Practice Self-efficacy and build confidence
   3. Reduce anxiety
   4. Cultivate a happy environment
   5. Reduce allergens in the space

Today we challenge you to take a reasonable amount of time (even 5-10 minutes) to start to address the clutter.

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 people we lean on through our challenges are so very important and dear to us. When our life is all go, go , go it can be easy to lose touch with these people who matter and support us. Today, find a moment to reconnect in a lighthearted way.

Choose a photo on your phone that sparks a smile or laugh and share it with someone you lean on. Let them know why it brings you joy and that you are thinking of them. You might inspire them to do the same!

You could also write a note, send a card, or reach out to someone you haven’t connected with in a while. Small acts of connection like this not only lift your spirits but brighten someone else’s day too.

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!

We were not meant to carry the weight of the entire world. It is important to stay informed and aware, but remember, you are what you consume. And that does not stop at food. It includes what you watch, read, hear, and scroll through.

Today’s practice is to set a news cycle timer.

Before you turn on the news or open social media, decide how long you want to engage and set a timer. Ten minutes? Fifteen? When the timer goes off, step away. Avoid the pull of endless scrolling and repeated headlines. Give your nervous system a chance to reset.

Then, intentionally fill your senses with something that brings balance. Step outside and notice the world around you. Play music that makes your soul shine brightly. Read something hopeful. Call someone who makes you laugh.

When you limit how much you consume, you create space and opportunity to notice the good that is also happening in the world. Protect your peace while staying informed. You can care deeply without carrying it all.

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!

Remember the old blue light specials? When the store lights would flash and everyone knew it was time to pay attention?

Consider this your modern day blue light special, but instead of rushing toward something, it is your signal to slow down and put down the tech.

The blue light from our phones, tablets, and tvs tells our brains to stay alert. Our sleep cycles are deeply connected to light, and artificial light can interfere with the hormones that help us prepare for and stay asleep.

Tonight, create your own blue light special by setting an electronics curfew. About 60 minutes before bed, power down your screens. Let that moment be your signal that the day is winding down.

Replace scrolling with something soothing. Consider making a cup of hearbal tea, reading a few pages of a book, or enjoying a warm bath. Dim the lights and show your brain and body that it is safe to rest.

Notice what shifts when you trade blue light for a softer ending to your day.

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 word “yet” may be small, but it holds great potential. Adding it to the end of a negative statement transforms it from a limitation into a goal.

For example, “I do not understand this math problem” can feel final and discouraging. But “I do not understand this math problem yet” creates hope and openness to growth. Try it with other statements like “I can’t run a mile without stopping yet” or “We don’t know how to make time for reflection yet.”

Every time we shift our mindset from negative to positive, we open the door to progress. Have you tried it yet? Enjoy today!

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!

A “Smile Pile” can be a physical pile or digital file compilation of kind words you’ve received, cards, good memories, photos – any artifact that brings a smile to your face. Maybe you have a sweet drawing from your child, or a student wrote you a meaningful email. Maybe your partner left you a cute sticky note on the bathroom mirror, or you have a picture of a pet that makes you laugh. Compiling these into one file (endearingly referred to as a “Smile Pile”) that you can access if you’re feeling a little down is a powerful way to remind you of more joyous moments, and can help lift your spirits.

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!

We all know that even thought progress is always possible, it is not always guaranteed. At times, we can get in our ownway of completing tasks, or moving through a day.

Nothing moves forward on its own. Not the project sitting on your desk. Not the goal you keep thinking about. Not the change you hope will happen “someday.” Progress requires participation.

When a task feels daunting, it is often not the work itself that stops us. It may be the size of it, the uncertainty around it, or the pressure to do it perfectly.

Today’s practice is to make progress possible.

Choose one task that feels heavy or overwhelming. Then shrink it.

Instead of “finish the report,” try “open the document.”
Instead of “clean the house,” try “clear one surface.”
Instead of “start the plan,” try “write three ideas.”

Break the task down and start at the beginning with a small, realistic action. Give yourself permission to stop after that step. Momentum often builds once we begin, but even if it does not, you still marched forward.

What is one small step you can take today or task you can break into small parts?
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!

On this final day of the 21-Day Well-Being Challenge, take a moment to reflect with our Positive Postcard activity:

First: Grab a Post-it, index card,, or piece of paper.

Then: Place your feet firmly on the ground and roll your shoulders back. Close your eyes or look at a still point in your space. Visualize your deposit into your serenity bank account over the past 21 days. What does the deposit slip read?

Next: Set a timer for three minutes and draw or list all the healthy challenges you tried over the past 21 days.

Last: At the end of the time, enjoy 3 slow exhales. Reminding yourself to be proud of all you have done.

The Class Catalyst and Mindful Practices Team is so grateful to you for making the time and completing our well-being challenge!

We’d love to know what you thought and felt about the 21 Day Challenge. Would you please click here to take a very brief survey? Thanks and Go YOU!!

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!