How To Become Mentally Strong Within 1 Month: 30-Day Mental Wellness Challenge That Will Help You Build Resilience, Boost Mood, And Strengthen Your Mental Health.

how to build strong mental health

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how to build strong mental health

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Table of Contents

The Brain Is Like A Muscle

Everything starts in your head. Being pessimistic, obsessing over worst-case scenarios and fueling negative self-talk it’s kind of easy especially when things don’t go according to plan and everything seems to be falling apart.

At the same time staying positive, not looking for excuses and finding opportunity in difficult times seems to be a real challenge that only the bravest can take. But is this really that hard to build strong mental health? Is a positive mental attitude innate or can it be acquired? Can we train our brains like any other muscle? If you ask me, not only do I believe that building strong mental health is quite simple, I also think that a positive mental attitude is a skill that requires training and practice. Oh, um, gosh, I almost forgot about the third questions! Of course, I think that brain is like a muscle. Furthermore, I think that its potential is limitless.

However, it is up to each of us individually to train our brains to be stronger, smarter and sharper. But if you are interested in taking a 30-day mental wellness challenge that will help you boost your mood, build resilience and strengthen your mental health, you’ve come to the right place! Because it’s exactly what we will do today! So without further ado, let’s dive in!

Challenge Yourself

Why 30-Day Challange and not just a couple of quick exercises? Well, because building strong mental health is nothing else than developing a habit. It’s a process of investing in yourself and changing your life for the better. Such a process requires time, effort and commitment. 

Most people think that it takes about 21 days to form a new habit but there are also those such as Phillippa Lally; a health psychology researcher at University College London who believe that you need more than 2 months (precisely 66 days) to form a habit. Of course, we should not forget that everyone is different. Some people are just more self-disciplined than others. But hey, if you struggle with self-discipline this mental wellness challenge will help you to change this! So take a deep breath, grab a delicious coffee (or tea) and take the first step to a healthier YOU! 

The Purpose Of 30-Day Mental Wellness Challange:

  • Increase self-awareness
  • Build mental strength
  • Develop a positive mental attitude
  • Build resilience
  • Master self-discipline
  • Improve mental focus
  • Improve your self-esteem
  • Increase your self-love
  • Strengthen your self-relationship
  • Adopt healthy habits
  • Break bad habits
  • Create a healthier and happier life

Rules Of 30-Day Mental Wellness Challange



Enter the PRESENT Moment

Have FUN

Make It COZY




30-Day Challange Addresses All Types Of Our Health

In this 30-Days mental wellness challenge, we will focus on 8 different dimensions of wellness. Why? Because we take a holistic approach to our lives, right? Besides addressing 8 types of our health will make this challenge much more fun, interesting and challenging!

8 Types Of Health

  1. Physical
  2. Emotional
  3. Intellectual
  4. Social
  5. Spiritual
  6. Environmental
  7. Professional
  8. Financial

Grab Your Free Printable Worksheet

Wellness Challenge Ideas

Choose Wellness Activities That You Like

Choose from 1 to 3 wellness activities that you will find below (or use your own ideas) for every day of your 30-day mental wellness challenge and start building your mental strength right now. 

Physical Wellness Ideas That You May Like

  • creating a home workout plan
  • create a daily stretching routine
  • make a healthy grocery shopping list
  • do some meal preparation that will save you time cooking meals during your week and help you to stick to more nutritious meal choices
  • prepare healthy snacks
  • treat yourself with your favourite meal
  • track your daily water intake
  • stock your fridge, cupboards, and pantry with healthy, nutrient-dense delicious food 
  • DIY natural cosmetic products
  • try natural remedies 
  • level up your morning routine
  • level up your night routine

Download Your FREE Printable Worksheets

Emotional Wellness Ideas That You May Like

  • start journaling
  • do a digital detox
  • unfollow & unsubscribe people who don’t add value to your life
  • try guided meditation
  • make a list of “really good things” that happened today
  • take a relaxing bubble bath or shower
  • create a home spa
  • phone free day
  • practice positive self-talk
  • try mental wellness apps
  • go on a date with yourself
  • watch “feel good” movie on Netflix
  • try free online self-help resources to boost your mental wellness

Best Mental Wellness Apps Of 2020

  1. SuperBetter (Android / iOS)
  2. Shine - Motivational texts (Android / iOS)
  3. Pocket Yoga (Android / iOS)
  4. Calm Meditation and Sleep Stories (Android; iOS)
  5. Happify: for Stress & Worry (iOS and Android)
  6. Happier (iOS)
  7. Headspace (Android; iOS)
  8. Breathe2Relax (Android; iOS)
  9. Anxiety Reliever (Android; iOS)
  10. Self-help for Anxiety Management (iOS)
  11. Sanvello (Android; iOS)
  12. SAM App (Android; iOS)
  13. What’s Up? - A Mental Health App (iOS and Android)
  14. Self-help for Anxiety Management (iOS and Android)
  15. Smiling Mind Meditation for all ages (iOS and Android)

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Intellectual Wellness Ideas That You May Like

  • research brain exercises ideas
  • identify your life priorities
  • create your booklist
  • start reading a self-improvement book
  • start a new hobby
  • learn new skill
  • take an online course on Skillshare HERE
  • listen to an inspirational podcast
  • watch motivational Ted talks
  • spend 1 hour on an activity that you’ve never done
  • try a new board game

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Social Wellness Ideas That You May Like

  • express your gratitude to others
  • practice being present in a conversation
  • practice assertiveness
  • reach out and help others
  • DIY gifts for your family & friends
  • share your talents & skills
  • make a delicious and nutritious dinner for your family or friends
  • make family movie night

Spiritual Wellness Ideas That You May Like

  • create a gratitude jar
  • go outside and connect with nature
  • spend quality time with yourself
  • determine your core life values
  • set morning intentions
  • create uplifting songs playlist on Spotify
  • try breathing exercises
  • practice self-reflection

Environmental Wellness Ideas That You May Like

  • remove clutter from your home
  • declutter your office
  • fix something yourself
  • start using natural, organic and eco-friendly cosmetic products
  • start using natural cleaning products
  • create a green area in your house
  • plant a tree
  • reduce plastic waste
  • invest in a reusable cup and bottle
  • use a reusable shopping bag

Professional Wellness Ideas That You May Like

  • set professional goals
  • make a prioritised to-do list
  • master the Pomodoro Technique
  • use the 3 x 8 method to create a work-life balance 
  • master single-tasking
  • identify and eliminate unnecessary decisions and non-critical choices from your daily life
  • start side hustle
  • learn a new skill
  • upgrade your LinkedIn profile

Best Productivity Apps Of 2020

  1. Trello - project management app here
  2. - get seriously organized here
  3. Todoist - task management software here 
  4. FocusList iOS / Android - productivity app that helps you get more DEEP work done
  5. Y Productive here
  6. TickTick: ToDo List Planner, Reminder & Calendar (Android / iOS)
  7. Hours - Time Tracking App Online here
  8. Toggl - Free Time Tracking Software here
  9. RescueTime: Fully Automated Time Tracking Software here
  10. Google Drive (My Absolutely Favourite!)

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Financial Wellness Ideas That You May Like

  • set financial goals
  • create a realistic budget and stick to it
  • create an emergency fund
  • cancel subscriptions & memberships you don’t use anymore to save money
  • sell your clutter
  • get rid of 1 hobby that costs you money
  • have a no-spend day
  • try financial apps & tools
  • DIY something instead of buying it (cosmetic products)
  • create an effective spending plan to determine your expanses
  • check your account statements and review your transaction details 

Best Financial Apps Of 2020

  1. Qapital here - Banking designed with your goals in mind
  2. Wally here - professional expense report app
  3. Mint here - saving and budgeting app
  4. Digit here - saving app    
  5. Every Dollar here - budget tool and expense tracker      
  6. Acorns here - saving and budgeting app
  7. You Need a Budget here - create a budget within your actual income
  8. Prism Bills&Money here - organizing and paying bills app
  9. Bill Watch here - managing, organizing and reminding bills payment app
  10. Albert here - saving, budgeting and paying a debt app
  11. Tycoon here - Freelancers app
  12. Personal Capital here - investment optimization app 
  13. PocketGuard here - extra money spending app here - categorizes and organizes your expenses, monthly bills, and subscriptions
  14. Travel Wallet iOS / Android - travel budget and expense app

You Might Also Like

Places Where You Can Sell & Buy Used Items

  1. Etsy here
  2. Poshmark here
  3. Marketplace on Facebook
  4. Amazon - declutter and sell on Amazon 
  5. eBay - declutter and sell the things you don’t need on eBay

Create Your Own Mental Wellness Challenge

Now it’s time to create your own highly personalized 30-day mental wellness challenge. So find a peaceful place where you can feel comfortable and relaxed, take some time to reflect on the current version of yourself and start filling out the worksheet below!

Grab Your Free Printable Self-Care Workbook

DOWNLOAD Your SELF-CARE Workbook FOR FREE and Start Practicing Daily Self-Care for Healthy, happy & Fulfilling Life!

Download Your FREE Printable Self-Care Worksheets!

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Stay positive

Be Mindful

and Start Your 30-day mental wellness challenge

xo Kate

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4 thoughts on “How To Become Mentally Strong Within 1 Month: 30-Day Mental Wellness Challenge That Will Help You Build Resilience, Boost Mood, And Strengthen Your Mental Health.

  1. Very long and helpful post. Very good points. Yes mind is a muscle and just like any other muscles, it’s strengthened by consistent training and use. Habits are important they shape our life paths so creating positive ones is key.

    Thanks for the many recoendatuins in the post and for sharing this.

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About Me

Hey, I’m Kate. I create content about a holistic approach to a meaningful life. On this platform, you will find resources on reaching YOUR goalstime management,  personal growth, & living your best life. 

(particularly for procrastinators, self-doubters, and dreamers!)

If I am not here it’s because I’m enjoying my creamy cappuccino in one of my favorite coffee shops… 😎

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