Vitality Voyage Challenges

Vitality Idea!

Where does this idea come from?

Offering challenges gives you an insight into your mental health and wellbeing journey - to the elements of what is available to you with either your own research or by diving deeper into the Serenity Membership Academy!

Vitality = exuberant physical or mental strength and energy.

Do you feel this is lacking at the moment?

I hear you. Having an auto-immune disease, ADHD and an active life with a son with learning disabilities life can get hectic and can drain you in more ways than one. Let these challenges lead you into a more thought provoking path so you can claim back control of your life and what is important.-

letting go of what no longer balances you positvely. You will find out so much about yourself - and self care is crucial. You know what they (the experts) say about putting your life jacket on first before you can help others. Lets Dive in!

Vitality Voyage offers you Challenges that enable you to challenge yourself

Personal Challenges offer you the opportunity to :

  • Invite colleagues, friends and family to have fun - inspiring others along the way

  • Uplift you towards inner peace

  • Offer guidance towards finding yourself if you have lost your sanctuary

  • Share your challenge on your social media pages when you are about to start them and when you finish them and describe how it made you feel and what changes you have made and what you have noticed about yourself (for the 7 day digital detox challenge you could inform your followers to complete the challenge with you and to catch up on social media on day 7 to share your experiences)

  • Give you the motivation and drive to succeed in a topic you find interesting and one that ignites that spark you feel you may have lost

  • Exposure to challenges opens up opportunities if future difficult challenges come your way - offering adversity with lessons in life

  • Opportunities to increase and grow coping strategies and to emotionally regulate

  • Strength and determination and capabilities - shows you have mental and physical abilities

  • Bring out the leadership qualities within you - to make invaluable decisions if you come across obstacles along the way

  • Boost endorphins, oxytocin, dopamine and adrenalin, reducing cortisol levels - balancing and regulating hormones - the pleasure reward

  • Opportunity to increase resilience and confidence - helps you to find strength to step out of your comfort zone

  • Establish new habits towards positive reward

    (perhaps you can gift yourself that lovely weekend away when you have completed your challenge or that lovely meal out to your favourite restaurant)

Challenge 1:

7 Day Digital Detox Challenge - Connect with yourself & Cultivate Inner Peace

Challenge 3:

7 Day Hydration Tracker - Quench your thirst of body, mind and soul

Challenge 2:

7 Day Journal Journey - Finding Tranquility with a restless mind

Challenge 1 : 7 Day Digital Detox *

Challenge 1 : 7 Day Digital Detox *

Challenge 1: 7 Day Digital Detox

Social Media:Telegram, Tiktok, WeChat, Facebook, Instagram, Snapchat, Youtube, Bluesky, Mastodon, Threads, Google, Kuaishou, Sina Weibo, Whatsapp, Messenger, Pinterest, QQ, Reddit, Tumblr, Twitter (X), Quora, Discord, Linkedin = we all use them on ipads, mobile phones, computers and all our digital devices even our smart watches and via the TV !

Do you now that many of us are addicted?

Here’s a few statistics :-

  • Globally 3.77 billion people are using the internet through smartphones and computers.

  • 81% in the developed world.

  • 41% in the developing world

  • 71% are aged 15-24

    ***

Social media addiction is as prevalent as sugar addiction, alcohol and tobacco due to potential reward they feel during and afterwards. Although this is short-lived as we then feel the need to have the ‘fix’ again.

A study carried out in the UK in 2023 concluded 48% of social media users 16-18 yrs of age reported feeling addicted to social media. This was higher amongst 57% of females than males.

Challenge 1: Let’s Go!

  • Log out of all social media apps and turn off all notifications. Staying logged in makes it tempting to check updates frequently. Logging out helps you stick to your detox plan.

  • Put Devices Out of Reach: Keep your phone, tablet, ipod, ipad and laptop out of sight. When devices are nearby, you’re more likely to check them. Store them in a closet, drawer, or with a trusted friend during your detox plan. You may find it hard at first to not keep checking however new habits will be formed particularly when you can distract yourself.

  • Timing is key: 

    • Consider your responsibilities and commitments. Avoid peak work times or critical periods (e.g., exams). Opt in/out for weekends, holidays, or breaks from work when consequences for missing messages are minimal.

    • Consider all your digital device alternatives if you are required for work, looking after children and other caring responsibilities or emergencies.

  • Set a Reasonable Timeframe:

    • Plan for 7 days. Commit to this duration for your detox. Knowing the endpoint helps you stay focused.

  • Explore Offline Activities:

    • Volunteer, read, learn a new skill, or spend time in nature. Fill the void left by digital activities with meaningful offline experiences.

  • Avoid Mixing Screens with Sleep:

    • Never use screens (phones, tablets, laptops) at least 2 hours before bedtime. Blue light affects sleep quality. Instead, read a book or engage in calming activities.

  • Monitor Your Digital Time:

    • Use apps or built-in features to track your screen time in future to minimise activity. Be mindful of how much time you spend online when you could be spending quality time with children, family, exercise, hobbies and self care.

Remember, a digital detox allows you to reset, connect with the real world, and reduce stress.

We go into more depth within the Membership area on how this affects sleep and your circadian rhythms.

After 7 days, reflect on how it has positively impacted your life! Particularly around sleep you may wish to continue to turn off digital devices ongoing after say 8pm in the evening.

Do let me know by email or the contact page!

Challenge 2 : 7 Day Journal Journey *

Challenge 2 : 7 Day Journal Journey *

Challenge 2: 7 Day Journal Journey

Here’s a few statistics :-

  • 1 in 5 (20%) men and 1 in 4 (25%) women actively Journal

  • 3 in 10 (29.7%) children and young people aged 5 to 18 kept a diary (2022)

  • Twice as many children and young people who kept a diary said that they enjoyed writing compared with their peers who didn’t keep a diary (51.1% vs. 25.9% (National Literacy Trust)

    ***

  • Journaling can help you figure out your path in life by answering questions and clarifying things in your mind.

  • You can process emotions and bring them to the surface if you feel you have suppressed them which in turn can cause depression, anxiety, unprocessed Trauma and stress

  • When you write things down as opposed to typing you get a sense of creativity and your thoughts are easier to write from pen to paper as your thoughts arise, you can allow them to just flow naturally.

  • It is very cathartic knowing you are caring for yourself in a self therapeutic manner taking time to write your feelings down.

  • Often we act in anger or anxiety and having a journal can help us step away from a situation and take time out to write.

  • You can look at prompts to help you get started - for example;

    • Bullet points from the day before.

    • A daily plan of what you are doing or what you have planned and how you feel about it.

    • Creative writing and let it flow.

    • Describe something you fear but want to face.

    • Describe something you love and how it makes you feel.

  • You can use an anchor to support you - for example ;

    • Every evening before bed to write down your worries or gratitude journaling to be thankful for the day that has passed and another day ahead.

    • Every morning when you wake to write down dreams.

    • During your lunch break at work.

    • Before or after a run/walk.

    • During a walk in nature.

    • In a local coffee shop.

Challenge 2: Let’s Go!

  • Perhaps start by investing in a beautiful journal with a lovely cover, something sturdy, solid and meaningful. Alternatively if a plain book suits you go with whatever you prefer. Writing with paper and pen is ideal for reasons mentioned before.

  • Find a quiet time to invest in yourself and your writing - when the children are in bed, again have a look at the ideas above. This time could be set every day. It could be 15 minutes or perhaps time is not an issue for you.

  • Think about what you want to write and how you want to write. Look at the prompt section above for ideas.

  • Start with a friendly greeting to yourself such as “Hi there, Today……..” or “Me again (write the date), Today I want to talk about……..” and let the words flow. 

  • You could write a letter to your younger self if you prefer to get you started.

  • You could reflect on a challenging experience that you overcame.

  • Create a non-judgemental zone for yourself - express yourself freely. 

  • Express in your writing how it makes you feel. “Today writing in the garden makes me feel …….”

    Remember there is no right or wrong to journaling.

    This give you time to feel in control, become empowered and can enhance personal growth in the workplace, at home or in relationships but most importantly with yourself.

    In the Membership area we go into more detail as to the therapeutic benefits to journaling, including 30+ prompts to get you started.

After 7 days, reflect on how it has positively impacted your life!

Do let me know by email or the contact page!

Digital Downloads of my Journey into Journal Therapy workbook an also be pre-ordered here.

Challenge 3 : 7 Day Hydration Tracker *

Challenge 3 : 7 Day Hydration Tracker *

Challenge 3: 7 Day Hydration Tracker

Here’s a few statistics :-

  • The Eatwell Guide found here, recommends drinking 6-8 glasses of water/fluids per day. For pregnant or breastfeeding women, those who are ill or recovering from illness, those in a warmer climate or environment and those who are physically active for longer periods of time should drink more to suit their needs.  

    1. Athletes may lose as much as 6-10% of their water weight through exercise and sweat. This can affect fatigue, energy levels, mood, motivation and their temperature (control) Hydration is required for maximising physical performance.

    2. Fruit Jucies and smoothies should be no more than the recommended 150ml /day due to their sugar content.

    ***

    • Water can relieve constipation, headaches, may improve treatment of kidney stones (preventing mineral build up), improves brain function, reduce dehydration that can trigger headaches, improve concentration levels, improve/affect energy levels, improves gastrointestinal system function, improves mood and memory.

Challenge 3: Let’s Go!

Let’s drink more water! Who is with me?

You goal is to aim for 6-8 glasses of water per day and to monitor how you feel and to add more if you fit one of the criteria above as mentioned before (pregnant/etc).

Note: if your urine changes to straw-like in colour this is normal.

In the Membership area we go into more detail as to the health benefits of hydration, healthy smoothie options and reduction in sugar options.

After 7 days, reflect on how it has positively impacted your life! Headaches reduced? Feel more energised?

Do let me know by email or the contact page!

Challenge yourself to new heights and take back control