Welcome to the fourth week of our New Year’s wellness challenge!

Maintaining your health and wellness – physically and mentally – are key to living a happier, healthier existence. 

Here are the challenges for this week.

January 23: Read for 30 minutes. 

This is one of the few challenges that I repeated this month. Why? Because in today’s world of phones and videos, reading for leisure is happening less and less. As a former high school teacher, I know how valuable and essential it is to read regularly. If you read every day, you can: 

  • Improve your focus and memory
  • Improve your ability to empathize
  • Improve your communication skills
  • Exercise your brain
  • Gain valuable knowledge
  • Reduce stress 
  • And some studies say that you may even live longer!

January 24: Look in the mirror and say something self-affirming 10 times. 

A mirror is a wonderful tool for self-reflection and building self-confidence and self-love. Here are some phrases to try:

  • I am loved.
  • I am filled with hope.
  • I have all it takes to be successful and confident.
  • I can do whatever today brings on.

January 25: Find an audiobook or podcast to listen to. 

If you’re going for a walk, driving a distance, or doing household chores, try listening to an audiobook or podcast. While they provide entertainment to get through your task, there are also some benefits, such as:

  • Learning something new
  • Deep diving into a subject of interest 
  • Can improve critical thinking skills
  • May give you a mental health boost by occupying your focus on the book or podcast instead of dwelling on negative thoughts.

January 26: Write a love note to your 18-year-old self. 

We grow and change yearly, but some issues we have with ourselves can be the hardest to look past. Writing a love letter or note to your younger self can:

  • Help you work through stuck points from your younger years
  • Bestow kindness, compassion, and understanding on yourself

January 27: Try a yoga or stretch class for relaxation. 

Find a class (online or in a studio) that is designed to encourage relaxation today. You will feel great when it’s done and will continue to reap the benefits, such as:

  • Reduced stress and anxiety
  • A better night’s rest 
  • Lower blood pressure
  • Sense of well-being
  • Reduced muscle tension

January 28: Watch a feel-good movie. 

Spend your Saturday night relaxing with your partner, kids, or a friend in front of a feel-good movie. Watching a movie can:

  • Take your mind off your worries
  • Calm you down 
  • Make you laugh 
  • Provide insight and understanding in different situations

January 29: Try a new hobby. 

Hobbies allow you to learn, stretch your limits, and carve out time to do something enjoyable. There are many hobbies to try, including:

  • Learning calligraphy
  • Knitting or needlework
  • Writing 
  • Making soap, candles or crafts
  • Painting
  • Pottery
  • Gardening
  • Learning an instrument

A little progress each day can add up to big results!

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