September’s theme was Find Your Strength, so we did a 7 day challenge in the exclusive Passion & Growth Subscribers group online.
Strength comes in many forms, but during this challenge we specifically focused on mental and emotional strength. It is so important to build this strength, so I wanted to share some of the details of the challenge with you here, so you can do this on your own time.
If you’re interested in more community based challenges and support, be sure to subscribe – you will receive an invitation to join the online group. It’s a beautiful group of passionate women working on personal growth and supporting one another – we’d LOVE to support you, too.
Day One: Identify 3 things you’re grateful for.
You can actually change your brain by making gratitude a habit. Find a time of day that works best for you (first thing in the morning over coffee, before you go to sleep at night, etc.) and make a point to do this every day.
Over time, it will become a habit for you, and you’ll be more thankful overall.
Day Two: Choose a way to practice mindfulness today.
Practicing mindfulness will increase your ability to focus, which can be difficult in today’s stress-filled world. It can also help calm anxiety, decrease stress, and increase self-esteem!
Here are some options:
- Go for a walk outside.
- Do yoga.
- Focus on breathing.
- Journal a message to yourself.
Day Three: Ask yourself “How can I feel confident?”
Acting confident, even when you doubt yourself, will help build your confidence. I know it sounds too good to be true, but it’s not! Research shows that acting confident can even increase other people’s confidence in you!
Day Four: Write down your worries.
Writing these things on paper or in the notes app on your phone can give you perspective on what’s going on in your mind. Take your time and really give it some thought.
Next, ask yourself if these are things that are in your control. If so, come up with a plan to address them, so that you can stop worrying about them. If not, come up with a backup plan for in case these worries become problems.
Sometimes it can calm your mind to know that you have a “plan b” in case the things it worries about ever come true (no matter how unlikely they may be).
Day Five: What’s working for you?
Write down all the things that are going well for you. It’s so important to focus on the good things in life and celebrate our wins (no matter how small they may seem).
Day Six: Try something different.
Routines are great, but doing new things now and then can increase your happiness and quality of life. Never been camping? Get out there before it gets too cold. Always wanted to learn how to salsa dance? Find a YouTube video or sign up for classes. Look at that bucket list and see what you can check off this month.
Day Seven: Practice, practice, practice.
Strengthening your mental and emotional muscles is a lot like building physical muscle. You need to keep repeating the exercises over and over again. Simple, short exercises are great because you can fit them into any busy day without excuse.
Growing your mental and emotional strength will help you to recognize and get rid of the bad habits you may have that are keeping you from full strength.
