MINDFULNESS CHALLENGES

Setting yourself simple mindfulness tasks to complete each day is the perfect way to start incorporating more wellness into your life. Give these mindfulness challenges a go and we can assure you, you will reap the benefits!

Mindfulness Challenge 1- Reduce Your Screen Time
Blue light emitted from hand held technology suppresses secretion of the sleep hormone melatonin meaning it will take you longer to fall asleep at night and may cause you to have a restless sleep all together.

• Avoid screens at least 1 hour before bed and try reading a book or having a bath instead.
• Buy an alarm clock instead of using your phone.
• Turn off as many push notifications as possible.

Mindfulness Challenge 2 – Be More Present
Have you ever arrived at work and not remembered the drive there? Your mind was in autopilot due to the frenetic nature of the journey. With more and more of our life becoming habituated it’s important we take a step back every now and then and engage with our surroundings.

• Put your phone away when socialising, make eye contact and listen to understand instead of listening to respond.
• Go on a walk at lunchtime even if it’s just 10 minutes and look around, whether you’re surrounded by nature or buildings getting out of the office and stimulating the mind helps us to be more productive in the long term.
• Complete 1 task at a time. Multi-tasking may seem like the most efficient method but switching form 1 task to the next can lead to compromise in quality.

Mindfulness Challenge 3- Breath Properly
When we feel anxious, we tend to take shallow, rapid breaths into our chest which can act on the body as a stress signal. When we are more relaxed, we take deep, slow breaths down into our abdomen which tells our bodies we are in a calm state. Carrying out breathing exercises can be a quick and effective way of dealing with feelings of stress and anxiety.

• Inhale slowly and deeply into your abdomen for 5 seconds.
• Hold your breath for a further 6 seconds.
• Exhale slowly for 7 seconds.
• Repeat this 5 times.

Mindfulness Challenge 4 – Be Grateful
Gratitude is an extremely powerful emotion and is something we are all capable of harnessing. Not only can it have a positive impact on our mental health but can also play a significant role in our physical wellbeing.

• Write down 3 things every day that you are grateful for.
• Look in the mirror every morning and identify 1 thing about yourself that you love.
• Set 3 good intentions for the next day.

MINDFULNESS CHALLENGES

Setting yourself simple mindfulness tasks to complete each day is the perfect way to start incorporating more wellness into your life. Give these mindfulness challenges a go and we can assure you, you will reap the benefits!

Mindfulness Challenge 1- Reduce Your Screen Time
Blue light emitted from hand held technology suppresses secretion of the sleep hormone melatonin meaning it will take you longer to fall asleep at night and may cause you to have a restless sleep all together.

Avoid screens at least 1 hour before bed and try reading a book or having a bath instead.
Buy an alarm clock instead of using your phone.
Turn off as many push notifications as possible.

Mindfulness Challenge 2 – Be More Present
Have you ever arrived at work and not remembered the drive there? Your mind was in autopilot due to the frenetic nature of the journey. With more and more of our life becoming habituated it’s important we take a step back every now and then and engage with our surroundings.

• Put your phone away when socialising, make eye contact and listen to understand instead of listening to respond.
• Go on a walk at lunchtime even if it’s just 10 minutes and look around, whether you’re surrounded by nature or buildings getting out of the office and stimulating the mind helps us to be more productive in the long term.
• Complete 1 task at a time. Multi-tasking may seem like the most efficient method but switching form 1 task to the next can lead to compromise in quality.