Daily Challenges

Small steps, big changes. Complete challenges to build better habits.

• 5-4-3-2-1 Grounding

  Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste

• Take 10 Deep Breaths

  Breathe in for 4, hold for 4, out for 4. Reset your nervous system.

• List 3 Gratitudes

  Write down 3 things you're grateful for today, no matter how small

• One Small Win

  Complete one tiny task you've been putting off (5 min max)

• 25-Minute Focus Block

  Set a timer, pick one task, eliminate distractions. Just 25 minutes.

• Plan Tomorrow Tonight

  Write down your top 3 priorities for tomorrow before bed

• Drink 8 Glasses Today

  Track your water intake. Your body (and mind) will thank you.

• 10-Minute Movement

  Walk, stretch, dance - just move your body for 10 minutes

• Screen-Free Hour

  One hour today without phone/computer. Read, walk, or just be.

• Mirror Affirmation

  Look yourself in the eyes and say: "I am enough, exactly as I am"

• Celebrate a Win

  Write down something you did well this week, big or small

• No Comparison Day

  Catch yourself comparing to others. Replace with self-compassion.

• Honest Check-In

  Ask yourself: "How am I really feeling?" and be honest.

• Reach Out to Support

  Text or call someone in your support network. You don't have to do this alone.

• Journal Your Triggers

  Write what triggered you today and how you responded (no judgment)

• 5 Minutes of Prayer

  Spend 5 quiet minutes in prayer or meditation on scripture

• Reflect on God's Plan

  Journal about how you see God working in your life right now

• Send Kindness

  Send an unexpected kind message to someone you care about

• One Forgiveness Step

  What's one small step toward forgiving yourself or someone else?

• Phone Down at Dinner

  Eat one meal today completely phone-free. Be present.

• Sleep by 10 PM

  Commit to getting to bed early tonight. Rest is productive.