Spend the next 30 days focusing on improving your mental health. Try a new challenge each day and reflect on how it makes you feel. At the end of the challenge, check in with yourself and see which of these activities you would like to add into your routine.

1
Check in on a friend
2
Meditate for 5 minutes
3
PROMPT: What about a time you felt inspired
4
Try to smile more throughout the day
5
Write a note to someone you care about
6
PROMPT: Write down three things you admire about yourself
7
Try to be present with each thing you do
8
Compliment a stranger
9
PROMPT: Write about a time you felt inspired
10
Create a mantra and say it throughout the day
11
Make someone laugh
12
PROMPT: Write about someone you admire
13
Do something nice for a co-worker
14
Spend time with loved ones
15
PROMPT: Write down 3 things you take for granted and how to improve
16
Practice deep breathing for 5 minutes
17
Spend 10 minutes outside in nature
18
Practice self-care
19
PROMPT: Write about where you see yourself in a year
20
Replace all complaints with a positive statement
21
Make someone smile
22
Check in with your feelings throughout the day
23
PROMPT: Write about something new you want to try
24
Notice small gestures others do for you
25
Refrain from negatively speaking about yourself and others
26
Catch up with a neighbor
27
PROMPT: Write down 3 things you like about your job
28
Listen to music without other distractions
29
Spend time alone
30
PROMPT: Write down 3 ways practicing gratitude has helped you so far

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.