Challenge Tips

Congratulations, you’ve made it to the end of the Move Your Body, Clear Your Mind challenge! Throughout the past 10 days, we’ve encouraged you to add extra movement into your day so you can reap the mental and physical rewards. On this last day, we’re inviting you to keep doing a bit more each day. Did you beat your steps record earlier in the challenge? ...

With spring showers, along with flowers, comes yard work. You’re probably not excited about the outdoor chores you’ve been putting off now that the weather is warming up. Who wants to wash windows, rake leaves, or pull weeds? While these tasks may seem tedious and time-consuming, they benefit your body and mind. Yard work is a great form of exercise. ...

Have you ever used a foam roller or massage ball? These exercise tools can help you resolve any muscle tension you might have — and when tension is gone, you can relax. They work by applying pressure to the muscles and connective tissues, which can help to increase blood flow, reduce inflammation, and improve flexibility. For someone who works long hours ...

A great way to focus on movement and a clear mind is through a gentle workout like tai chi or qigong. These ancient Chinese exercises combine physical movements with deep breathing and meditation. They’re excellent options for anyone who wants to move more while lowering stress and anxiety. Tai chi and qigong have been shown to: Reduce stress and ...

It’s hard to have a clear mind when you have an aching knot in your back. When we’re stressed, we tend to hold tension in our muscles. Taking time to stretch each day can help relieve some of those aches and pains, allowing your mind to focus on other things. The stretches you choose don’t have to be long — even five minutes is enough. Take a few minutes during ...

Do you have a competitive side? Use it to your advantage by challenging a coworker, friend, or family member to a step challenge. Step challenges are becoming more popular in the workplace, with many organizations (like Humana and Penn Medicine Princeton Health ) using rewards and prizes to encourage employees to participate. Step challenges are a ...

Spring is a season of renewal, growth, and blooming flowers. It’s the perfect time to explore nature and discover the floral beauties in your area. Get outside for a walk today, and as you stroll, keep your eyes peeled for the bright, colorful variations of common spring flowers. Keep a checklist of these flowers in your phone and try to spot each one. Mark ...

Welcome to day 1 of the Move Your Body, Clear Your Mind challenge , sponsored by Humana ! Water does more for the body and mind than simply keeping us hydrated. Whether it's a lake, river, ocean, or even a fountain, many researchers say that being near water can have a positive impact on our well-being by: Reducing stress: The sound of water can have a calming ...

It’s hard to have a clear mind when you have an aching knot in your back. When we’re stressed, we tend to hold tension in our muscles. Taking time to stretch each day can help relieve some of those aches and pains, allowing your mind to focus on other things. The stretches you choose don’t have to be long — even five minutes is enough. Take a few minutes during ...

Moving your body is more than just standing up and walking. It's about engaging the muscles in your arms, shoulders, abdomen, and legs while increasing your heart rate. Today's challenge is to be more mindful about your movements and find ways to work your muscles more as you do everyday tasks. Try one of these ideas: Take the stairs instead of the ...

You already know the many health benefits of walking. But what if you could multiply those benefits without needing any extra time? Enter walking meditation. Not only is it an excellent way to clear your head and center yourself, but it's also proven to benefit your mental and physical health. One meta-analysis found that practicing walking ...

Congratulations, you made it to the last day of the Calm Your Inner Chaos Challenge! We hope you’re feeling less stressed and more relaxed. Let’s end this challenge by learning to let go of stressors that weigh you down. We want you to give yourself a clean slate. As we mentioned earlier, you can’t eliminate stress — it’s a natural part of life — but you can ...

Do you feel guilty when you’re not productive? This is common — research shows that many people tie busyness to their self-worth. Staying busy also helps some people distract themselves from the difficult emotions they’re experiencing. Being occupied means you don’t have time to think about uncomfortable feelings bubbling below the surface. While ...

Anxiety often accompanies stress. When you feel anxious, there’s a good chance you have racing thoughts, a fast-beating heart, dry mouth, light-headedness, or a stomachache. Instead of avoiding how you feel when you’re anxious and stressed, give yourself grace and accept it. Sit down and take a few moments to notice all the sensations and emotions ...

You can’t avoid stress — it’s an inevitable part of life. But you can develop healthy coping mechanisms to get you through it. Starting your morning with a grateful mindset can shape the way you experience the day. But in the moment, emergency stress stoppers are immediate strategies that help you lower your stress levels. Every stressful scenario is ...

When you’re in an airplane looking down, the buildings, trees, lakes, and even mountains look small. The same is true for difficult situations. When you’re face-to-face with stress, it’s intimidating, and you may wonder how you’ll make it through. But when you step back and look at the situation from afar, it might not seem so challenging after all. To ...

Do you feel better after having a good laugh? We’re talking about the kind where you can’t catch your breath, your abdominal muscles ache, and your eyes start to water. There’s science behind that fantastic feeling. Research has shown that humor and laughter have many positive physiological effects. When you laugh, the amount of stress hormones like ...

You know that feeling you get when your favorite song comes on and you can’t help but dance or sing? Music has the power to turn our moods around. Research proves that music has a positive effect on brain health as well as our emotional well-being by: Boosting the immune system Evoking memories Improving cognitive skills Lowering stress Reducing ...

When we’re stressed out, we tend to reach for highly processed, carbohydrate-heavy foods because our bodies want quick energy. But did you know your gut is a reservoir for feel-good neurotransmitters (like serotonin); and processed foods diminish them ? To maintain healthy levels of serotonin and combat stress, your gut needs whole foods. Eating ...

There’s a reason why many hospitals and nursing homes use pet therapy to improve patients’ moods and help them manage anxiety and stress. Pets are good for our health. Evidence shows that people who have pets often have better heart health compared to those who don’t. And research also suggests that animals can improve our mental health, too. They’re ...

Welcome to day 1 of the   Calm the Inner Chaos challenge! Your mind is mighty. It has the power to hold you captive to negativity, anxious thoughts, and stress — or it can set you free with positivity, calm, and peace. By taking control of your thoughts and reactions, you can instantly reduce your stress. Consider the challenging situations you’ve dealt ...

Congratulations, you’ve made it to the end of the Mindful Meals challenge! Today, let’s put it all together so you can take your new mindful eating habits with you for years to come. Mindful eating practices build upon each other. The key to savoring your food is bringing everything you’ve done in this challenge so far — listening to your body’s cues, ...

Mindful eating and appreciation go hand-in-hand. You can’t have one without the other. We talked a lot about joy in yesterday’s tip, and meals should bring you joy. “The root of joy is gratefulness,” says David Steindl-Rast. To savor your food and find joy in eating, you must be grateful. As you sit down for your meals today, take a moment to appreciate ...

When we hurry through meals, eating becomes another task on our to-do lists. It’s something we must do to have energy and sustain ourselves, but it’s not enjoyable. We could all use a little more joy in our lives. Why not find enjoyment in the little things, like our meals? Learning the concepts of mindful eating includes learning to savor your food so that ...

Have you ever gotten through a meal without tasting your food? Or did you gobble down your salad so fast, you never noticed the different textures? Tonight's challenge is to slow down while you eat so you can experience the food with all your senses: Taste Smell Feel Sound Appearance Smell the food as it’s cooking or warming filling the room with ...

As a nurse, you’re used to multitasking. Noticing a patient’s call light while answering a coworker’s question and sanitizing your hands? No big deal. There are times when multitasking is necessary but during a meal is not one of them. Multitasking clutters our thinking and makes us less productive . For mindful eating to work, you’ve got to be fully ...

What should you think about as you sit down to eat for 20 minutes? To keep your mind from wandering to stressful thoughts like your upcoming to-do list or a challenging patient, think about your food. Reflect on the effort it took to grow and prepare your food. Where did it come from? Ponder your food’s journey — whether it’s from farm to table, from ...

It’s hard to practice mindful eating when you’re always on the go. By making yourself sit down to eat, you’re eliminating the distraction of movement.   Sitting down for meals makes the act of eating the priority. This habit sets you up for mindful eating success. You can be more aware of the tastes, textures, and components of the food you’re eating, as ...

Are you a fast eater? If so, do you tend to overeat because you scarf your food? Do you get through entire meals without truly tasting your food?  Today’s challenge is to set a timer for a specific amount of time, like 20 minutes. Take that entire time to eat your meal. To get to the 20-minute mark, spread out your bites, chew slower or chew longer, and drink ...

As you get into day 2 of the Mindful Meals challenge, powered by Compass One Healthcare, keep in mind that though you can listen to your body all you want, you won’t hear it as easily if you’re stressed and tense. Stress can affect the digestive system, disrupting your body’s ability to send accurate hunger and fullness cues. That explains why it’s so easy ...

Welcome to day 1 of the Mindful Meals challenge, powered by Compass One Healthcare ! Do you munch on sugar-filled snacks when you’re bored, but not hungry? When you hear your stomach growl, do you scarf down the tastiest option from the vending machine to save time? Do you pressure yourself to clean your plate even if your stomach is full?  These are all ...

Congratulations, you’ve reached the last day of the Get Your Heart Pumping challenge   sponsored by Humana ! We’re excited to wrap this up with an adventurous and thrilling task — an outdoor activity that gets you moving. No matter where you live, winter is the prime time to try an activity that requires physical stamina, works your muscles, and ...

You know that one stairway that gets you from point A to point B multiple times a day? It’s your heart’s newest friend. Evidence shows that stair climbing is a great way to protect and improve your cardiovascular fitness. For example, the journal Medicine & Science in Sports & Exercise reports that 3 separate 10-minute sessions that include bursts of ...

Who has time to exercise when you’ve got a full workday plus a mile-long to-do list at home? We understand the struggle is real when it comes to housework. Just when you’ve got one area of your home clean, another one needs attention. Think of these demands as opportunities to incorporate more heart-pounding activity into your routine. It’s got to get ...

Ever tried mall walking? Since the weather isn’t always conducive to outdoor exercise in the winter, it’s a great time to find an indoor mall and walk a few laps. Mall walking is a beloved activity by thousands of people of all ages, and for good reason. This activity is: Versatile: You can choose to walk alone, with a loved one, or with a group. Practical: ...

Think about how often you wait for water to boil on the stove, for food to cook in the microwave, for the elevator doors to open, or for an ad to play before a show. If you added up all the time you spent waiting, how much time would it be? Let’s put that wasted time to good use today. Instead of waiting idly, get your heart rate up by doing jack feet. Jack feet is a ...

Did you know that swimming is dubbed one of the most heart-healthy exercises? Swimming laps is a low impact aerobic activity, meaning it gets your heart beating faster without putting lots of pressure on your bones and joints. Several studies have found a correlation between how much adults swim and the health of their hearts. Swimming not only works ...

If you’re a competitive person who loves physical activity that doesn’t feel like exercise, today’s challenge is perfect for you. There are many fun, indoor sports that also count as aerobic activity because they get the heart pumping. Pickleball is a popular example. As a combination of tennis, badminton and ping-pong, it’s easier to learn than ...

One way to get moving (and get your heart pumping) is to use your legs for transportation instead of a motor. Today’s challenge is to swap your usual mode of transportation (like your car) for a bike ride, walk, or jog. This might not be possible for longer commutes, like if your workplace is far from your home. But if you’re able to make the swap any time of day ...

Whether you live somewhere warm or cold, we’re challenging you to get outside for a refreshing stroll today. The fresh air and movement will make your heart happy in more ways than one! If possible, aim for a scenic route that includes plenty of nature, like a hiking trail in the woods. Don’t avoid hills or challenging terrain — embrace them. The inclines ...

Today is the first day of the Get Your Heart Pumping Challenge, sponsored by Humana. The next time you hear your favorite song and can't help but move your body, feel good knowing you're benefiting your heart. Dancing is a full-body workout and a great way to get your heart pumping. Plus, it’s a blast! If you don’t want to have a solo dance party in your ...

How many times have we ever said the phrase, “you deserve it”? The answer is too many times to count. But as this challenge ends, we’re going to say it one more time: Take a break, because you deserve it . Today, as you finish up the day’s demands, try to spend 10-15 minutes on something that brings you peace. It might be: Taking a walk Soaking in a bubble bath ...

Screens are a big part of our lives. Some of our interaction with them is necessary; some of it creates mental clutter. Whether it’s our phones, the television, or the computer at work — you’re probably looking at a screen more than you’re not. A  review of research from 2020 and 2021 discovered that the average American adult's screen time grew by 60% ...

If your brain feels a little foggy or unclear, meditation might help. It’s a great way to focus your mind, organize your thoughts, and renew your mental energy — and it only takes 10-15 minutes. Today, follow these 3 steps for a mindful meditation: Find a quiet place where no one will disturb you. Close your eyes and focus on your natural breathing ...

What’s the point of decluttering if you’re just going to buy more clutter? To ensure this 10-day challenge has a lasting impact on your life, try to keep the clutter at bay. That means cutting back on unnecessary purchases. Most Americans love shopping. Consumer spending hit an all-time high in the third quarter of 2022, and it’s probably not slowing ...

Feeling fresh air on your skin and in your lungs is good for your body and mind. Something as simple as taking a walk in the woods can improve your memory and reduce mental clutter that causes: Stress Anxiety Depression If you want to improve your mental health during this challenge, today’s tip is for you. Step outside and find a peaceful, scenic place to ...

If your surroundings are cluttered, the chaos will vie for your attention and limit your ability to concentrate. Having physical clutter around you makes it harder to relax, feel at ease, and enjoy your environment. As part of this month’s challenge, it’s time to tidy up an area of your physical space. But before a wave of dread washes over you, we promise ...

When you think about decluttering your home, what’s the first place that comes to mind? Is it that one messy bookshelf, your kids’ overflowing toy box, or the junk drawer that barely closes? You probably don’t think about your refrigerator. Despite how often it gets used, it’s easy to forget to clean this kitchen staple. And because your fridge holds ...

Many people think doing numerous tasks at once makes them more productive, but it doesn’t. Multiple studies show that switching between tasks often makes us less productive and increases our risk of making mistakes, especially when the tasks are complicated and call for our active attention. Multitasking clutters our thinking. To declutter your ...

If you’re having trouble focusing or thinking clearly, you might have too many thoughts swirling in your mind. One of the best ways to solve this is to get your thoughts out of your head. Try one of these ideas for decluttering your mind of unnecessary thoughts: Do a brain dump: Grab a pen and paper, then write down all your thoughts as they come to you. ...

While it’s not realistic to only think positive thoughts, negative thoughts can really weigh on you. We tend to spend more time and energy on negative thoughts, ruminating and often spiraling downward. One way to “declutter” for mental clarity is to better manage the thoughts and thought patterns that can bring you down. Here are some examples of types ...

Congratulations, you made it all the way through the Meditate & Appreciate Challenge! We hope these past 9 days have instilled a sense of gratitude into your mindset that will last a lifetime. As we complete the challenge, let’s focus on ending the day on a grateful note. Starting tonight, add this gratefulness exercise into your routine: Make a list of 5 ...

Some people learn best from watching others, then replicating their actions. If this sounds like you, today you can use this learning style to improve your gratefulness. Pay close attention to others' expression of gratitude, like when someone thanks you or shows appreciation for you. When you pause to notice these expressions, you’re more likely to ...

There’s something to be said about savoring the moment. When we savor positive experiences, they have a greater emotional impact on us because they sink into our memories and linger with us long after they’ve ended. And according to research , this can increase feelings of thankfulness, appreciation, and happiness. Today’s goal is to “savor” the ...

We can become more compassionate by thinking about how others have brought us comfort. It’s true — science confirms it. “Attachment security” is when we feel trust and comfort. With this safe and secure feeling, research says that we can better focus our energy on helping others. But how can we increase our feelings of security? What reminds us of the ...

As we mentioned at the beginning of this challenge, gratitude is more of a lifestyle habit than a fleeting emotion. The goal of every exercise in this challenge is to engrain an attitude of gratitude into your daily routine. What better way to create a gratitude habit than to practice it every time you eat a meal? Our food provides the physical nourishment ...

In the same way you work to help heal patients; gratitude has the power to work to heal you. Being grateful brings a stronger capacity for mental closure and many benefits for emotional health. Gratitude can heal your emotional health by activating the parasympathetic nervous system, which has a calming effect. You’ve been through a lot these past few ...

Ever heard the saying “you don’t realize what you have until it’s gone”? It might be more than just a motto. Things that make us happy in life tend to become routine and their benefits eventually fade. They become less enjoyable over time, and we forget how they once brought us joy. This is called “hedonic adaptation,” and it’s one of the biggest enemies of ...

Did you know that Buddhist monks start each day with a gratitude chant for the blessings in their lives? We can learn a lot from this approach to a new day. Research shows a clear overlap between the benefits of gratitude meditation and the benefits of living a grateful life. Just one session of gratitude meditation can significantly boost your feelings ...

What makes you feel thankful toward someone? Maybe a person went above and beyond to show you kindness. If you’re like most people, you feel grateful, but you may struggle to show it. Today’s challenge is to express gratitude and appreciation for the wonderful people in your life. Think of a family member, coworker, or friend who has done something ...

If you have difficulty controlling feelings of worry and you often feel on-edge and irritable, you’re not alone. During the pandemic, almost 75% of nurses reported feeling anxious, stressed, or overwhelmed , but science shows that gratitude can help . Maybe you’re worried about everything on your plate this holiday season. Or maybe you’re anxious ...

The best thing you can do to eat for a greener planet is to be mindful of how your eating habits impact it. Awareness and education are step one. Putting that awareness into action is step two. Only 1 in 10 adults eat enough fruits and vegetables, the CDC says. But research shows that 39% of people are actively trying to incorporate more plant-based foods ...

Did you know, according to the Environmental Working Group (EWG), 20% of meat is thrown away? Yet meat production is a huge strain on our environment. The group also predicts that by 2050, one-third of U.S. emissions will come from greenhouse gases released during meat and dairy production. If we were all less wasteful, we could significantly reduce ...

It’s not just meat production that hurts our planet — dairy production does, too. The environmental impact of dairy milk compared to plant-based milk is substantial. It produces 3 times as much greenhouse gas emissions and uses: About 10 times as much land 2-20 times as much freshwater Every person can improve the environment by drinking and eating ...

Our food should be nutritious and safe to eat, right? Sadly, that’s not always the case. More than 10,000 chemicals are allowed in food sold within the U.S. Buying organic can help you avoid some added chemicals (like pesticides) that are often found in produce. Organic foods are grown in soil that hasn’t contained prohibited substances for at least ...

Did you know that chocolate is one of the most damaging foods to the environment? The chocolate industry is riddled with sustainability issues such as: Deforestation for better crop outcomes Poor farmworker welfare Child labor It’s perfectly fine to indulge in a piece of chocolate now and then — it does contain healthy antioxidants, after all. But ...

Hydration is crucial for health, but are you keeping the environment in mind as you drink? Disposable, plastic water bottles are bad for the environment. The Container Recycling Institute reports that “86% of plastic water bottles used in the United States become garbage or litter.” The environmental impact of bottled water is 1,400 times higher ...

Buying local, seasonal foods is a great step towards sustainability. Research shows buying local helps reduce our carbon footprint . One way it does this is by lowering the mileage that food travels, reducing emissions and air pollution. You can eat local by visiting a nearby farmers market and purchasing seasonal foods. Some grocery stores also have ...

On day 1 of this challenge , we talked about how grazing animals affect the environment, and we recommended reducing your meat consumption. Yesterday we talked about eating more plant-based protein in place of meat. When neither of those are possible, try to make sure the meat you eat is certified organic, grass-fed, pasture-raised, or humane. This is ...

Today is day 2 of the Go Green, Eat Clean challenge, powered by Compass One Healthcare. Now that you understand the  impact meat production has on the environment (and health) , you can start eating healthier, more sustainable proteins. Flexitarians are people who only consume meat only occasionally, and this trend is growing. The Food Institute ...

Eating more whole, plant-based foods is better for you and the environment. Today’s challenge is to eat less meat and more plants. Grazing animals and food production distribute greenhouse gases into the atmosphere, which hurt the environment. A huge culprit is cattle. The Environmental Working Group says that “beef consumption produces over ...

You’ve reached the last day of the Snaps and Steps Fall Scavenger Hunt, sponsored by Humana. We hope you had fun getting outside and scavenging for fall items these past 10 days. We also hope that as autumn comes to an end and we enter winter, you continue to get outside and appreciate nature. Try to take a daily walk whenever possible, even if you need to ...

Today, we encourage you to turn your eyes upward — to the trees. Pay close attention to their bare branches that were once full of greenery. Bare trees might not look attractive or captivate you like ones with leaves do. You may not be able to appreciate this form of nature for its raw beauty. In a similar way, change isn’t always pretty. It seldom is. Most ...

Today’s challenge is to take your daily walk to, or around, an orchard, farmer’s market, or local produce stand where you can get some fresh fall produce. Ask a friend or family member to join you. Depending on where you live, there’s sure to be healthy fall foods nearby. Look for items like: Apples Sweet corn Pumpkin Squash Sweet potatoes Mushrooms ...

As we get closer to October 31, more and more people will have their Halloween scenery set up outside their homes. Today’s challenge should be an easy one — look for spooky décor in yards, porches, or anywhere on your route. Take today’s challenge up a notch by trying to find ALL of the following: A sign that says “trick-or-treat” or “Happy Halloween” Bats ...

A scarecrow’s purpose is to deter animals from eating a farmer’s crops. Even though modern-day farmers might use sprays or fences more often than scarecrows, they’re still a staple in fall décor. As you trek outside for your daily stroll, try to spot a scarecrow. Pay close attention to fields and farms, but also people’s outdoor decorations. As you scan ...

One of the best parts of the fall season is the changing of the trees. Depending on where you live, trees might go from bright green to shades of orange, red, yellow, gold, or brown. And before the leaves fall to the ground, they create quite a sight. Head outside for your walk today and admire the colorful scenery of the trees. While you’ll likely spot an ...

There’s something peaceful and satisfying about watching the sun rise or fall. This small, yet miraculous, everyday sight can encourage greater appreciation for nature and a stronger sense of gratitude. The amount of daylight is shorter in October compared to summertime, but you can still catch a sunset or sunrise on your walk today if you time it ...

Pumpkin season goes from mid-September through October and November. Around this time, there should be plenty of this orange fall fruit almost everywhere you look. As you get your steps in today, bring a friend with you to incorporate connection and socialization into your exercise routine. Research shows that social connection improves physical ...

Depending on where you live, there’s so much wildlife that comes out in the fall. Many species are busy gearing up for winter during the fall harvest season. Whether it’s squirrels gathering acorns, bears feasting on berries, or birds flying south — they’re all in preparation mode. During your walk today, stay alert for autumn animals. This could ...

Today is day 1 of the  Snaps and Steps Fall Scavenger Hunt, sponsored by Humana .  Head outside for a walk today. It can be as short or as long as you’d like. The purpose is to get moving while connecting with nature and enjoying all that fall has to offer — including flowers. When people think of flowers, they usually associate them with spring or summer. But ...

There’s an unspoken “belief” that when your mental health is hurting, you’re weak and unreliable And there’s another unspoken “belief,” especially in the world of nursing, that sharing your struggles will result in professional barriers- Accepting these misconceptions and blindly following them only encourages us to ignore the importance of ...

Resilience is crucial as you inevitably face hardships and adversity on the job. If there are resources around you to help build your resiliency, you should take advantage of them. A resiliency room is one potential resource. Today, investigate whether your workplace has one. If it does, visit it for at least five minutes each week. Simply walking in ...

How did your day go today? Take a moment to pause and check in with yourself. How have you been feeling lately? If you are dealing with extreme stress, anxiety, or even depression, it’s natural to retreat from those around you. However, if you are feeling like you are dealing with extreme difficulty, this is exactly when you should reach out. The belief ...

Social connection often gets overlooked, but it’s crucial for health and well-being. One study found that lack of social connection is more dangerous to our health than obesity, smoking, and high blood pressure. Loneliness is the main reason people seek psychological counseling. When you feel connected to others, you’re less likely to have anxiety ...

Tonight, reflect back on your day to pinpoint how you reacted to stressful moments. Also consider, generally what is your coping mechanism for times of stress and anxiety? When you’re feeling anxious, what do you do to calm yourself down? If you answered, “I don’t know,” it’s time to find an activity or tactic that might help. Whatever it is for you ...

When we talk about mental health, we’re talking about the brain. And changing things up is good for your brain. Whenever you challenge yourself to learn a new skill, your brain cells form new connections. Stepping out of your comfort zone in a safe way is good for you. Now that we’re at the halfway point of this challenge, it’s time to switch things up. Your ...

Laughing is like medicine for the soul. Research shows humor and laughter-inducing events can reduce depression and increase joy. Before you go to sleep tonight, try this exercise to recap some of that good-for-the-soul medicine from your day: Write down the 3 funniest parts of your day. It can be something you experienced, heard, or saw. Note how ...

Do you rush through your day like it’s one long to-do list, moving from item to item with little thought? Are you really experiencing your life as you live it? Plan a walking meditation for tomorrow. You can even set a reminder or schedule time in your calendar with the link for this post. The goal for the time you set aside to do this is to turn off your ...

 Are you hard on yourself? All of us are at times. But harsh self-criticism can make us feel isolated, unhappy, and even more stressed. When you are your biggest critic, the voice in your head constantly tends to beat yourself up over your faults and flaws. Self-compassion is essential for nurses who want to prevent burnout. It zaps away painful feelings ...

Thank you for joining us on day 1 of the Protect Your Peace of Mind Mental Well-Being challenge! Remember, it’s normal to rehash mistakes and situations that didn’t go as planned. Focusing on them too much, however, can lead to unhealthy thinking. Doing the opposite — focusing on the positive — is linked to lower rates of depression and a better ability to ...

Congratulations!  You’ve made it to the end of the FulFILL Your Cup challenge, powered by CeraVe ! Finding purpose and filling your cup is an ongoing process. It’s something that can happen again and again each day. When you continually give so much of yourself to your patients and loved ones, your cup will start to empty. But by focusing on connection, ...

It is day 9 of the FulFILL Your Cup challenge, powered by CeraVe. Did you know that people often feel positive emotions like awe, connectedness, and hope when they’re in nature? Today, we’re challenging you to pay attention to nature to boost feelings of connection to the bigger picture and the role you play in it. Try one of these activities to get you ...

It is day 8 of the FulFILL Your Cup challenge, powered by CeraVe. No matter what’s happening in your life, you deserve to feel good about yourself right where you are now. Every moment of success — regardless of how big or small — matters. We challenge you to recognize and celebrate your “wins” throughout the day: Stay mindful of successful moments that ...

It is day 7 of the FulFILL Your Cup challenge, powered by CeraVe. You may have heard of acupressure, but have you heard of psychological acupressure? It’s commonly referred to as tapping , and it’s also known as emotional freedom technique (EFT). Tapping is designed to treat physical pain and emotional distress. This form of meditation is a great way to ...

It is day 6 of the FulFILL Your Cup challenge, powered by CeraVe. Do you often find yourself being defensive toward others? Maybe you recently got negative feedback at work, or you were excluded in a social situation — both examples are upsetting. When your self-image takes a hit, it helps to reflect on what matters. Here’s a quick exercise from the ...

It is day 5 of the FulFILL Your Cup challenge, powered by CeraVe. Today’s exercise is all about reconnecting to your purpose. But what exactly does that mean? Researchers say purpose is something that’s meaningful to you but is also socially valuable. Life crafting helps you make sense of your priorities in life. It helps you identify the values you ...

It is day 4 of the FulFILL Your Cup challenge, powered by CeraVe. Today we’re challenging you to tap into your positive traits to enjoy greater happiness. Research shows that thinking about personal strengths can increase joy and reduce depression. What are your personal strengths? For example, do you have a strong sense of creativity, perseverance, ...

It is day 3 of the FulFILL Your Cup challenge, powered by CeraVe . There’s a surprising amount of joy we can find in the mundane. This isn’t joy you find during your day-to-day, but a happiness that appears down the road. Strangely enough, research shows that rediscovering ordinary experiences can be an unexpected and unusual way to help you fill your cup. ...

Welcome to day 2 of the FulFILL Your Cup challenge, powered by CeraVe . It’s comforting to know you’re not alone. The stressors and hardships you face as a nurse are common across the globe. The victories and happy moments are common, too. Feeling connected to your coworkers is a huge part of your fulfillment in life and in your work. While the break room or ...