Day 1

Welcome to the Mindful Practices 21-Day Self-Care Challenge! These daily self-care tips, inspirational quotes, and recommended activities will help you stay centered, motivated, and accountable.

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!

Day 2

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 – Pay 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 growth in action!

Replace with a PAT – Reframe the thought 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!

Day 3

Journaling is a great way to help us achieve our goals, boost our emotional intelligence, heal from challenging experiences, and even become more confident. We challenge you to set aside ten minutes today, pick one or two of the prompts below, and permit yourself to write without any judgment or pressure.

• What helps you feel present? What helps you feel at peace?
• What opportunities have come from a challenge you’ve experienced?
• What are some ways you practice self-acceptance? 
• What is a choice you can make this week to serve yourself?
• What’s something you can do now that you weren’t able to do a year ago? How does it feel to recognize your growth?

Day 4

— Joseph Pilates

Day 5

Podcasts are a hands-free, eyes-free form 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 but learn about unique topics all at the same time!

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

Day 6

— Julia Cameron

Day 7

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.

Take 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 ourselves and others.

— Sven Goran Eriksson

Day 8

We all know it’s important to drink water throughout the day. It improves blood flow, increases energy levels, regulates your digestive system and improves skin tone. 

Commit to staying hydrated by drinking habitually throughout the day. Incorporate it into your morning ritual and see where it takes you. Today, we encourage  you to stay hydrated!

“I try to start drinking water as soon as my feet hit the floor in the morning.”

— Mary Kay Andrews 

Day 9

Sometimes we find ourselves stuck inside all day, surrounded by floors, walls, and ceilings. Today we invite you to step away from the indoors and all that presses upon you from within its space. Instead, find the expansive sky to draw your gaze upward. Take a 15-minute walk. Take some deep breaths of the fresh air and be reminded of the beauty that surrounds us all, if we will only take notice.

“Walking is the great adventure, the first meditation, a practice of heartiness and soul primary to humankind. Walking is the exact balance between spirit and humility.”

— Gary Snyder 

Day 10

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—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. Take 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!

—Oscar Wilde

Day 11

Let’s focus our attention on our intention by taking a moment in the morning to ask and reflect upon the following questions, and I am statement.

How do you want to show up this week?

What one word sums up what you need
in order 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.

Day 12

— Katie Reed

Day 13

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!

Day 14

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.

Day 15

Day 16

Set your timer for 15 minutes and tackle the project. The timer helps this task feel manageable; you don’t need to worry that you don’t have the time to take on this one item from your to-do list because when the timer goes off, you’re done! Celebrate your accomplishment of completing a task that’s been nagging at you.

Day 17

Day 18

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!

Day 19

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 positive or joyous moments, and can help lift you up. 

Day 20

To create a short-term goal, consider something you wish to get done today, this week, this month, or even this year. And intentionally decide what state of presence you want to bring to the action (for example bring an attitude of gratitude to getting your taxes done or bring a feeling of service to washing dishes).

A long-term goal is something you want to do further in the future. Long-term goals require time and planning. Try working backwards from your long term goals. Think about what you want to achieve then plan steps going back to what you can do right now.

Day 21

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 one minute and draw or illustrate all the reasons you are proud of yourself.

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

The Mindful Practices Team is so proud of you for 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!!