Take the Challenge- Week One (Emotional Health)

Congrats on starting week one! 

If you are here, that means you’ve taken the first step towards improving your life in multiple ways. 

It won’t always be easy, but stick to it and you’ll be amazed to see the person you become!

As detailed in our introductory article here, each week will consist of different tasks in one category. Your challenge is to pick one task to complete out of each category per day. Tasks should challenge you, but not be so difficult that it becomes more damaging to your mental and physical health than if you hadn’t have done it. 

For example: If you have unbearable anxiety over social situations, your first task probably shouldn’t be to speak publicly before a crowd.

The categories for the next four weeks are as follows:




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Ready? Read over the days below and pick one task per day to get started! And remember, jot down your progress and any thoughts in a journal, or speak with an accountability buddy or therapist. 


  1. Day 1
    1. Task 1
      1. Take a Social Media Break! Step away from the negativity and comparison of social media and take time to refocus on your life at the present. 
    2. Task 2
      1. Get plenty of sleep. If every task on your list doesn’t get completed, that’s fine! Sleep helps us recharge and refocus our mind and body. It affects everything from our mood to our weight.
  2. Day 2
    1. Task 1
      1. Listen to your favorite song. Put it on repeat and turn it up as loud as you want. 
    2. Task 2
      1. Discover new music! Pandora Radio and Spotify are two apps that recommend new music based on what you already like. 
  3. Day 3
    1. Task 1
      1. Learn to say no. If this is something you struggle with, try to say no to at least one thing this week. It can be something big, or something small. 
    2. Task 2
      1. Take a stand for what you want. This could be something as simple as saying where you want to eat rather than agreeing with everyone else. 
  4. Day 4
    1. Task 1
      1. Create a gratitude list! Jot down ten things that you are grateful for, no matter how small. 
  5. Day 5
    1. Task 1
      1. Spend time with your family. If you don’t have the best relationship with your family, spend time with your loved ones. This can be a spouse or even your closest friends. If you’re an introvert, you can spend time with just one person. 
  6. Day 6 
    1. Task 1
      1. Take time to recharge! It’s important to spend time alone. You can read a book at home or treat yourself to a nice meal, some pampering, or whatever makes you relax.
  7. Day 7
    1. Task 1
      1. Look at meal prepping! How we eat is a huge part of our emotional well being! Even if you don’t tackle meal prepping this week, take a look at some sample meal lists and write down which ones you would like to try!
    2. Task 2
      1. Cook yourself your favorite meal. Even if it’s the middle of the week, treat yourself to a really good, healthy home cooked meal. 

If you felt any of these really made a difference in your day, try to incorporate them into your schedule at least once a week! It only takes 21 days to form a habit! 

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