
Stress Management Challenge

Welcome to the Stress Management Challenge! Over the next 21 days, you are going 
to learn about 21 different techniques and habits that can help you to start lowering and 
managing your stress.

This will not only help you now, but going forward for many years, you will remember 
these stress-busting techniques, as each of them is super easy and practical. 


Day 1 – Journal About Your Stress

For day 1, we’re going to journal a little bit. 

Journaling is an effective way to help you reduce stress and improve your mental well-
being: journaling.

Through the act of writing, you can express your thoughts, feelings, and concerns in a 
safe and private space. Journaling is amazing for self-reflection and self-awareness, 
and even helps you to see patterns of behaviors you weren’t fully aware of before. 

It can also help you to identify triggers, patterns, and behaviors that may contribute to 
your stress and provide a healthy way to process and release those emotions.


Day 2 – Try Breathing Exercises

You started day one with a journaling exercise, and today you’re going to do some 
breathing exercises.

Why Breathing Exercises? 

Breathing exercises help to relax your stress response, and balance out your nervous 
system. Deep, slow breaths can calm the nervous system, lower heart rate, and 
decrease cortisol levels, the stress hormone. They can also improve lung capacity, 
oxygenate the blood, and promote overall physical relaxation.

Start With a Simple One

There are various types of breathing exercises, such as diaphragmatic breathing, 
alternate nostril breathing, and 4-7-8 breathing, which involve inhaling, exhaling, and 
holding the breath in different patterns. 

For today, let’s keep it simple by doing a mindful breathing exercise. All you are going to 
do is sit quietly and calmly, and focus on your breathing. Don’t worry about what you are 
doing later, your to-do list, or any other thoughts. 

Take a big inhale, and focus only on your breath and how your body feels while inhaling 
the air. Hold it for a few seconds, and keep your mind still. Exhale and once again, stay 
mindful and focus only on your breathing.

Do this for 2-3 minutes, and see how much better you feel.


Day 3 – List Your Most Important Tasks

For day 3, let’s talk about productivity and how you can still get things done, even when 
you are going through high amounts of stress.

The concept of MITs involves identifying and prioritizing the most important tasks that 
will make the biggest impact on your day, and tackling them first thing in the morning. 
These tasks are the ones that align with your long-term goals, require deep focus, and 
have a high level of importance and urgency. 

By focusing on your MITs, you can ensure that you make progress on your most 
meaningful work and prevent yourself from getting bogged down by less important tasks 
or distractions.

Choosing Your MITs

What you are going to do today is choose 3 tasks you need to get done. These are your 
“most important tasks”, so they should be the priorities you have on your list. The three 
things you not only need to get done more than anything else, but the ones you want to 
do first. 

Write them down, and make a promise to yourself that you won’t work on anything else 
until you get these 3 MITs completed.


Day 4 – Take a Walk

For day 4, we’re going to take a walk outside! This is one of the best and easiest 
exercises you can use not only for stress management, but so many other physical and 
mental health benefits.

Walking is a natural stress buster that can help you clear your mind, relax your body, 
and improve your mood. When you walk, you engage in rhythmic movement that 
promotes the release of endorphins, the "feel-good" hormones, in your brain. This can 
help elevate your mood, reduce symptoms of anxiety and depression, and increase 
your overall sense of well-being.

Today’s activity is to take a walk of any length, and anywhere you want. It is best to walk 
outside if you can, but if that’s not an option, at least get your endorphins going with a 
walk on the treadmill at home or at the gym. You can even take a stroll through the mall 
or another indoor place.

Try a Mindful Walk

An added benefit of walking is that it helps get you into a mindful state naturally. So 
today, when you go for your walk, try not listening to a podcast or music. Just enjoy the 
sights and sounds around you. 


Day 5 – Do Nothing

During day 5 of the challenge, we’re relaxing a little more and focusing on, well nothing! 

The reason doing nothing is part of this challenge is because far too many people 
become overwhelmed and burned out by doing too much. Even if your stress isn’t work-
related, you tend to overdo it on being productive while in a stressed state, which only 
exacerbates it.

You want to manage your stress, not make it worse. So today, you are going to focus on 
doing nothing. Here are a few ideas:

*	Spend 10-15 minutes on your patio or balcony just enjoying nature.
*	Take a micro nap for a few minutes.
*	Lay your head on your desk and just stay in a mindful state for a little break.
*	Enjoy a leisurely afternoon with your favorite quiet activity.
*	Listen to your favorite music and just enjoy it.

If you are someone who tries to do something helpful or productive even when on a 
break, then today’s challenge activity is really important for you!


Day 6 – Purge and Organize

When your physical space is cluttered and chaotic, it can create a sense of overwhelm 
and increase stress levels. The constant visual reminders of unfinished tasks, 
misplaced items, and cluttered spaces can contribute to feelings of anxiety, frustration, 
and even guilt. On the other hand, an organized space can promote a sense of calm, 
clarity, and control.





Choose One Area to Purge and Organize

For today’s activity to manage stress, choose one small area of your home or office that 
you need to organize. You can start small with just a junk drawer, ro go for something 
bigger like your bedroom closet.

You likely have many areas of your home that are cluttered and disorganized, full of 
items you no longer use and wan tot get rid of. Now is a reminder that you can do one 
small thing and it will actually help you feel so much better. 

If you make a habit of doing this just one area at a time, you will start to feel the stress 
fog lifting.


Day 7 – Get Out in Nature

Your activity for day 7 is to get out in nature. It also happens to be one of our favorite 
things to do for stress relief, as well as anxiety and overall health and wellness.

Nature has a calming effect on our minds and bodies. Being surrounded by the sights, 
sounds, and smells of nature can help reduce stress, anxiety, and mental fatigue. 

Studies have shown that spending time in nature can lower cortisol levels, a stress 
hormone, and increase the production of serotonin, a mood-boosting neurotransmitter. 
This can help improve our mood, reduce symptoms of anxiety and depression, and 
promote a sense of relaxation and calm.

You might also notice that you feel a little more creative and have better cognitive 
function when you spend more time in nature. 

Today, spend a few minutes minimum outside, whether you go for a walk, take a hike, 
work in your garden, sit on your patio to read, really anything you want.


Day 8 – Practice Positive Self-Talk

Self-talk, the internal dialogue that runs through your mind, can have a significant 
impact on your mental, emotional, and even physical well-being. When practiced in a 
positive and constructive manner, self-talk can be a powerful tool for boosting self-
esteem, building resilience, and improving overall mindset.

Positive self-talk involves using kind, encouraging, and supportive words when speaking 
to yourself. It's about being your own cheerleader, rather than a harsh critic.

 

Write Down What You Love About Yourself

Today, your assignment is to write down at least 10 things you love about yourself. They 
can be about your talents and skills, your accomplishments, your personality, your 
looks, anything you can think of! 

After writing them down, speak them to yourself all day long. For example:

“I am so beautiful and charming.”
“I always finish what I start.”
“I am so proud of how much I have accomplished.”
“I am such a good friend.”

Repeat this all day long in your mind, as many of your 10 items as you can remember.

If you find that you talk mostly negative to yourself, then today’s activity is for you. 


Day 9 – Do Some Light Reading

While you can read anything you want, it is encouraged that you read something that 
makes you feel happy and relaxed, and provides more of an escape for you. This might 
become your new favorite activity any time you are going through a stressful situation 
and need to distract your mind for a short time.

Why Reading?

There are a few reasons that light reading can help with managing your stress. 

Self-Care – Reading can be a form of self-care that promotes relaxation and reduces 
stress. When you immerse yourself in a captivating book, your mind shifts away from 
worries and distractions, allowing you to focus on the story and characters. This mental 
escape can give your brain a break from stressors, helping to calm your mind and lower 
stress levels.

Comfort – Reading can also provide a sense of comfort and solace. Whether it's 
through fiction or non-fiction, books can offer insights, perspectives, and wisdom that 
can help you navigate challenges and cope with stress. 

Distraction – Finally, reading helps to distract your mind when you are stressed and 
overwhelmed.

So today, grab your favorite book and spend a few minutes reading!



Day 10 – Limit Your Screen Time

I know this might not be what you want to hear, but the amount of time you use screens 
and social media, the harder it might be on your stress levels. This doesn’t mean you 
have to never use social media again if you find it enjoyable, but cutting back is a good 
idea.

What Does Limiting Screen Time Mean?

To limit screen time, consider setting boundaries, such as allocating specific times of the 
day for screens, avoiding screens before bedtime, and scheduling regular screen-free 
breaks. It's also important to find alternative activities that bring joy and fulfillment, such 
as reading a book, going for a walk, engaging in creative pursuits, or spending time in 
nature.

What to Do Today

For limiting screen time today, here are a few things you can do:

*	Set time limits for checking social media. ONLY check it during this time.
*	Turn off notifications so that you can only see updates if you go to those apps.
*	Have “no screen” hours where you read, exercise, or do any activity that does 
not involve a screen.


Day 11 – Try a Brain Dump

For day 11 of the Stress Management Challenge, we are taking it back to journaling, but 
this time you are going to do a brain dump.

A brain dump, also known as stream of consciousness, is exactly what it sounds like. 
You are dumping all your thoughts, goals, feelings, emotions, and everything else on 
your mind onto paper. 

It is one of the most therapeutic and cathartic forms of journaling you can do, which is 
why we love it so much.

How it Helps With Stress

A brain dump involves writing down everything that comes to mind without judgment or 
censorship. It's an opportunity to release any thoughts, concerns, or ideas that may be 
weighing on you, and allows you to get them out of your head and onto the page. 

By writing without inhibition, you create a safe space to express yourself and unload any 
mental clutter that may be occupying your mind.

Doing a brain dump in your journal can also help you gain clarity and perspective. It 
allows you to organize your thoughts, identify patterns or recurring themes, and gain 
insights into your emotions, challenges, and priorities. 

It can also help you prioritize tasks, solve problems, and make decisions more 
effectively by getting everything out of your head and onto paper where you can see 
them objectively.

So, get out your journal and start writing! Just set a timer for 10 minutes or commit to 
writing 2-3 full pages in your journal or notebook.


Day 12 – Make Yourself a Healthy Meal

Thank you for joining us for this 21-Day Stress Management Challenge. For day 12, you 
are going to focus on your nutrition, as what you put into your body does have a very 
large impact on your emotional health.

Your nutrition makes a bigger different on your emotional health than you might think; 
it’s not just for physical health.

In fact, there are quite a few foods that can help reduce stress, such as:

*	Avocado: Rich in healthy fats, fiber, and antioxidants, avocados can help reduce 
stress by stabilizing blood sugar levels and supporting brain health.

*	Blueberries: Packed with antioxidants and phytochemicals, blueberries have 
been shown to improve cognitive function and reduce oxidative stress, which can 
help alleviate stress.

*	Spinach: High in magnesium, iron, and other nutrients, spinach can support 
overall well-being and help regulate cortisol levels, which is a hormone that can 
increase with stress.

*	Salmon: Loaded with omega-3 fatty acids, which are known to support brain 
health and reduce inflammation, salmon can help combat stress and improve 
mood.

*	Greek yogurt: Probiotic-rich Greek yogurt can support gut health, which is closely 
linked to overall mental health. It can also provide protein, calcium, and other 
nutrients for stress relief.

Make yourself a healthy meal today and see how much better you feel!



Day 13 – Distract Your Mind With Something Fun

For day 13 of the stress management challenge, we’re doing a fun activity that can also 
distract your mind even during your most stressed moments. 

There are so many different things that can help you when you get stressed out. You 
can work on breathing exercises and meditation to calm down your mind and relax your 
nervous system. You can boost your endorphins with exercise, you can go out in nature 
for immense emotional healing.

But sometimes what you need is something that gets your mind off what is causing you 
stress entirely. This is when doing something fun and creative, or just keeps your mind 
busy and focused on other things, can help the most.

Think about activities that always distract you. Try not make this a work-related activity 
though, since that can just create all new stress. We don’t want that.

Here are some ideas of what can help distract you for a little bit, but also be enjoyable:

Draw something.
Paint something.
Write a poem or short story.
Do a puzzle.
Play a game on your phone.
Turn on Spotify and sing or dance to the music.
Create new Spotify playlists of your favorite songs.
Read a book.

What you do will depend on your own interests, but just think of what you would find fun, 
that makes you think about something else entirely.


Day 14 – Use Affirmations

For Day 14 of the Stress Management Challenge, you are going to focus on positive 
affirmations. This is an easy habit that you can easily incorporate into your daily routine 
to help with your stress, no matter what is going on in your life.

Affirmations not only make you feel more positive and start lifting your current stress, 
but the more you use them, the more they get absorbed into your subconscious mind, 
which actually helps to change the way you think about yourself and your life.

Today, choose some affirmations that relate to you, help reduce your stress, boost your 
confidence, and make you feel happier.

To get you started, here are some affirmations for handling stress:

I am capable of handling all stressful and challenging situations.
I focus on what I can control.
I am strong, resilient, and powerful.
I am fearless.
I release worry and fear from my mind.

You can choose affirmations about any topic you are struggling with, far beyond just 
stress and anxiety. There are affirmations for health, love, friendship, finance, wealth, 
status, confidence, and so much more. 

Once you have your affirmations, write them down repeatedly, speak them aloud, or say 
them quietly to yourself throughout the day.


Day 15 – Meditate

Today is day 15, the start of week 3 and the final week of the challenge. You are going 
to be learning how to meditate, but don’t worry, we will make it fun and easy to do!

When you meditate, you focus your attention and calm your mind to achieve a state of 
deep relaxation. It can be done in various forms, including mindfulness meditation, 
loving-kindness meditation, guided meditation, and many others. The goal of meditation 
is to quiet the mind and bring awareness to the present moment, without judgment.

The more you participate in a meditation practice, the better you will get at handling 
stress and reducing your own stress response. 

Today, we are inviting you to meditate for a few minutes, but by looking for a video that 
will guide you through a simple meditation. That way, you don’t have to even think about 
how to meditate, you are going to be guided to it every step of the way.

Here are some YouTube meditations you can start with:

5-Minute Meditation for Stress Relief (link: 
https://www.youtube.com/watch?v=_RZP_uA_2NA&ab_channel=MFineCare)

10-Minute Meditation for Stress (Link: 
https://www.youtube.com/watch?v=z6X5oEIg6Ak&ab_channel=Goodful)

10-Minute Mindfulness Meditation (Link: 
https://www.youtube.com/watch?v=syx3a1_LeFo&ab_channel=Calm)




Day 16 – Do Something Creative

For day 16, let’s do something creative! 

Think of anything creative that you really enjoy doing, even if you aren’t “artistic”. It 
doesn’t matter what you do, as long as it allows you to take a break and use the 
creative side of your brain.

Here are some ideas:

Create Art - Grab a sketchbook, some paints, or colored pencils and let your 
imagination run wild. You don't have to be a professional artist to enjoy the therapeutic 
benefits of creating art. 

Listen to Music or Dance - Listening to music or playing a musical instrument can be a 
soothing way to relieve stress. Create a playlist of your favorite songs or explore new 
genres. If you play an instrument, spend some time playing tunes that resonate with 
your emotions. Music has a unique ability to evoke emotions and can be a powerful 
form of self-expression.

Do Crafts - Engage in some hands-on creativity by trying out different crafting activities. 
Knitting, sewing, beading, or even building models can be meditative and relaxing. Let 
your imagination guide you and enjoy the process of creating something with your own 
hands.


Day 17 – Complete a Digital Detox

It is time to do a digital detox. This is a little different than unplugging or limiting screen 
time, because it is more about cleaning up your social media and digital spaces, as 
opposed to not using them at all. 

With a digital detox, you are not just limiting the amount of time spent on devices and 
social media, but cleaning it up in a variety of ways. This can help things be more 
organized and also reduce triggers at the same time. 

Unfollow, Mute, and Unfriend

Let’s start with your social media. Go through your social media, like Instagram, Twitter, 
and TikTok, and start removing any accounts that trigger your stress. This could be for 
any reason, from making you feel bad about yourself through comparisons, to saying or 
doing things that cause a stress response. 

If you can’t remove them entirely because it would cause even more stress, just mute 
them so you don’t have to see anything they post for a while.

Clean Up Your Files

Next, you can detox your digital spaces including your computer and phone by 
removing or organizing your files. Empty your trash bin first, then go to common folders 
where it has a lot of chaos, like the Downloads folder on your computer, and clean it up. 
Go through the photos on your phone and delete anything that is a duplicate or you 
know you don’t want to keep. 

You can also use this time simply to organize everything on your devices.


Day 18 – Call a Friend

Welcome back to the Stress Management Challenge! Over these 21 days, you have 
been developing habits and techniques for relieving stress, from journaling and 
breathing exercises, to exercise and organizing your home.

Today for day 18 of the challenge, you will be doing something simple and fun – calling 
a friend! 

Why Connecting is So Helpful

Have you ever noticed that when you are going through something challenging, and you 
vent to someone about it, you feel better? There are many reasons for this. 

1.	You were able to release some of the negative thoughts and worries that were 
overwhelming your mind.
2.	You got unconditional support from a friend or loved one.
3.	Someone else gave you encouragement and possibly solutions to help. 
4.	You feel like someone cares about your struggles and you aren’t doing it alone.
5.	They helped distract you by making you laugh or getting you to talk about 
something else. 

It doesn’t matter why you benefit from it, but calling or texting a friend in moments of 
stress can be very therapeutic. Whether you just have a 10-minute phone conversation 
or you meet up for lunch, try to get outside your stress bubble and reach out to 
someone today.









Day 19 – Finish Something You Have Been Putting Off

Just a few more days left of the Stress Management Challenge! Today is day 19, and 
we are going to be productive today by doing something you have been putting off. 

That’s right, you are being put to the test and doing a very small task that you keep 
putting off, but is not difficult to do. You will feel so much better and have such a huge 
weight lifted off you.

Make a List of What You Are Putting Off

Let’s start today by putting together a list of everything you have been putting off. This 
should be a master list, so it can be anything, big or small. A phone call, going through 
your email, organizing your desk drawers, running an errand, sprucing up your resume, 
anything with an obvious solution. It should have something actionable you are able to 
do, and you know what is expected of you.

*	Do you need to get your passport soon, but keep avoiding taking the picture?
*	Can you finally go get your oil change in your car?
*	Is there a phone call that you have been putting off?
*	What errands need to be done?
*	What chores could be done today, that you just keep procrastinating on?

The more you think about it, the longer your list will be. Remember these should be 
simple things where you know exactly what must be done to complete it. 

Choose Something for Today

Once you have your list, pick something you can get done today, and do it! Even if it’s 
the easiest one that would take you 5 minutes, it’s worth it because it is one less thing 
on your plate.


Day 20 – Write a Gratitude List

Tomorrow, we complete the 21-Day Stress Management Challenge, but we still have 2 
more days to go. For day 20, you are going to write a gratitude list, which is one of the 
fastest and most effective ways of relieving stress on a regular basis.

Why Gratitude?

Just the practice of writing down what you are grateful for can help you to see there is 
so much to appreciate in your life, even when it feels like everything is falling apart. 
Here are some of the many benefits of gratitude:


*	You increase feelings of happiness, joy, and satisfaction.
*	It can help you get better sleep, which improves your stress levels.
*	It helps build stronger relationships.
*	You shift your perspective and mindset.
*	It provides an easy, mindful activity.
*	It distracts you from what is causing you stress.

Write Your Gratitude List

Today, all you need to do is write down a list of what you feel grateful for right now. It 
can be anything you think of, from small things to big things. Having a stable job and 
income, to a neighbor that helped jump-start your car. Everything in your life is 
something to be grateful for.


Day 21 – Self-Reflect

You made it! You started this challenge by journaling about your stress, so it is only 
fitting that we come full circle and reflect on everything you have experienced so far in 
this challenge. 

Reflect on the Challenge

Let’s start by taking some time to reflect on how the challenge has gone for you. Write 
down the first thoughts that come to mind about the stress management challenge, 
including how it went for you, what activities you enjoyed, which ones you won’t try 
again, and anything you learned about yourself. 

Journal Prompts for Self-Reflection

Here are some journal prompts that can help for your self-reflection:

Are you happy you did the stress management challenge?
What did you learn about yourself?
Is your stress any better so far?
What activities did you enjoy?
What stress-relieving activities just weren’t for you?
What do you want to change in your life moving forward?

Next Steps

Now it is up to you what you do next with what you learned from this challenge. Take a 
few habits from the challenge and try to apply them to your life. Add some daily habits, 
create a routine, and focus on reducing stress so you can live a happier, more fulfilling 
life!

