A Therapists’ Discipline Challenge

February Therapist-Guided

Discipline Challenge

 

Hello readers! Shailyn Waites checking in for our newest blog post. For those joining us for the first time, I’m a therapist and former varsity athlete who specializes working with athletes in sports and supporting their journey through the transition out of sport! I am also specialized working with trauma.

I thought it would be fun to have a February Discipline Challenge that includes small healthy habits each day for you to explore and see which ones resonate with you!

Welcome to the “February Discipline Challenge: 29 Days of Healthy Habits!”

This month-long challenge is designed to help you create discipline in various aspects of your life, promoting personal growth and self-love. Each day, you’ll be presented with a new task that encourages positive habits, mindfulness, and goal-setting.

Are you ready for the journey? Let’s get started!

 

DAY ONE:

• Set a Daily Intention: Start the month by setting a positive intention for the day. Focus on what you hope to accomplish and how you want to feel.

DAY TWO:

• Practice Mindful Breathing: Take 5 minutes for deep, intentional breaths. Inhale positivity, exhale stress. Ground yourself in the present moment.

DAY THREE:

• Write a Gratitude Note: Express gratitude by writing a note or a message to someone who has positively impacted your life. Share your appreciation.

DAY FOUR:

• Limit Social Media Time: Allocate a specific time limit for social media use today. Use the extra time for self-reflection or a hobby.

DAY FIVE:

• Create a Positive Affirmation: Craft a positive affirmation that reflects your strengths. Repeat it throughout the day for a confidence boost.

DAY SIX:

• Read for 20 Minutes: Immerse yourself in a book that inspires or educates. Set aside 20 minutes for personal enrichment.

DAY SEVEN:

• Express Emotions Creatively: Use art, writing, or music to express your emotions. Let creativity be a form of self-discovery.

DAY EIGHT:

• Try a New Healthy Recipe: Experiment with a nutritious recipe. Nourish your body and enjoy the process of preparing a wholesome meal.

DAY NINE:

• Connect with a Friend: Reach out to a friend for a meaningful conversation. Strengthening connections is essential for well-being.

DAY TEN:

• Digital Detox Evening: Dedicate the evening to disconnecting from electronic devices. Engage in offline activities to promote relaxation.

DAY ELEVEN:

• Reflect on Achievements: Take note of your accomplishments, big or small. Celebrate your successes and acknowledge your growth.

DAY TWELVE:

• Declutter a Small Space: Tackle a small area in your living space. Clearing physical clutter can enhance mental clarity.

DAY THIRTEEN:

• Practice Self-Compassion: Be kind to yourself. Acknowledge any self-criticism and replace it with words of understanding and compassion.

DAY FOURTEEN:

• Engage in a Hobby: Dedicate time to a hobby you love. Whether it’s painting, gardening, or playing an instrument, indulge in your passions.

DAY FIFTEEN:

• Enjoy a Silent Moment: Embrace silence for a few minutes. Allow your mind to rest and find peace in the stillness.

DAY SIXTEEN:

• Allow Yourself to Rest: Dedicate time to allow yourself to fully rest – watch TV, read a book, get in your most comfortable clothes, have a bath, etc. and know that this is productive too. Rest is productive.

DAY SEVENTEEN:

• Mindful Eating Exercise: Eat a meal mindfully. Pay attention to flavours, textures, and your body’s hunger and fullness cues.

DAY EIGHTEEN:

• Send a Thank-You Message: Express gratitude by sending a thank-you message to someone who positively impacted your day.

DAY NINETEEN:

• Set a Realistic Goal: Establish a small, achievable goal for the day. Accomplishing it will boost your confidence and motivation.

DAY TWENTY:

• No Negative Self-Talk: Be mindful of your inner dialogue. Replace negative thoughts with positive affirmations.

DAY TWENTY-ONE:

• Explore a New Perspective: Challenge your mindset. Consider an issue from a different angle to broaden your perspective. Explore what the facts are – what is the evidence supporting your thought verse evidence that is not?

DAY TWENTY-TWO:

• Create a Relaxing Bedtime Ritual: Develop a soothing bedtime routine to enhance sleep quality. Prioritize relaxation for a restful night.

DAY TWENTY-THREE:

• Dance or Move for 10 Minutes: Engage in a short dance session or movement exercise. Physical activity boosts mood and energy.

DAY TWENTY-FOUR:

• Listen to a Guided Meditation: Dedicate time to a guided meditation. Relax your mind and cultivate mindfulness.

DAY TWENTY-FIVE:

• Connect to Nature: Spend time outdoors, whether it’s a walk in the park, a hike, or simply sitting in a garden. Connect with the natural world, breathe in the fresh air, and appreciate the beauty around you. Nature has a rejuvenating effect on the mind.

DAY TWENTY-SIX:

• Express Appreciation to Others: Reach out to those around you and express appreciation. Small gestures can strengthen relationships.

DAY TWENTY-SEVEN:

• Write a Letter to Your Future Self: Write a letter to your future self, expressing your hopes and aspirations. Reflect on your journey.

DAY TWENTY-EIGHT:

• Hydration Celebration:Focus on optimal hydration today. Set a goal of drinking 2-3L of water today.

DAY TWENTY-NINE (It is a LEAP YEAR!):

• Reflect and Renew: On this extra day, take time to reflect on the entire month’s journey. Acknowledge the discipline you’ve created and the self-love you’ve nurtured. Consider how these small daily actions have contributed to your well-being. Reflect on if there were some habits that you really enjoyed doing, and perhaps carry those forward into March.

 

If you are located in British Columbia or Ontario Canada and feel I would be a good fit for you to dive deeper into healthy habits, click here to BOOK NOW: thesolaceflow.janeapp.com/