15-Minute Hack for a Mental Breakthrough

Welcome back! Congrats on reaching challenge day 3 of 7! You’re officially halfway through the challenge. The feel-good vibes you’re feeling are addicting and contagious — we can feel it through the screen.🧑‍💻

Keep going with your daily activities for the full month as you kick-start your mental health journey. You’ll have a down-pact routine in place that’ll carry over month after month.

Six months from today you’ll be unrecognizable! 💯

Materials Needed: Notepad, Pen, and an Open Mind

Do you often deal with pestering thoughts that make you feel like you’re on a never-ending rollercoaster ride? Seems manageable at first before it forms into a nightmare you can’t wake up from.

Share your experience if this sounds familiar to you.

Everyone on the face of this Earth is walking around with an unbearable load of thoughts and fears.

Imagine dragging around a 50-pound bowling ball all day — Now picture that heaviness in your mind. Cringy right? 🥴

Journaling for 15 minutes is the answer to your mental health breakthrough.

By writing down thoughts you are releasing all the negativity and bad energy that’s been consuming and living rent-free in your mind.

The science behind journaling is so simple and effective that you’ll laugh about not doing this sooner. (Laugh or cry… I’m hoping for a chuckle at least)

The physical action of writing down negative thoughts and emotions that are not benefiting you will interrupt the thought patterns your mind has been constantly replaying for you.

It takes time and practice, but you need to take back control — having those thoughts work for you and not against you.

The best approach is setting a timer for 5–10 minutes and writing down every single thought that comes to mind. Doesn’t matter what it is, don’t hold back.

This daily exercise gives you a safe space to vent. You’ll see your worst fears, problems, and concerns right in front of you.

It’ll be uncomfortable at first. Remember you’re pushing your boundaries for the greater good.

By keeping track of your thoughts you’ll quickly figure out the patterns that trigger you. You’ll see how to make different choices to break up the pattern.

Most of your fears and concerns can be reframed to put your mind at ease.

A few journal entries later you’ll be writing as if your life depended on it. Soon you’ll have a collection of notepads to look back on and see how far you’ve made it.

Mental Growth Tip: Every morning write down your intention for that day and what you’re grateful for. This creates a positive attitude first thing in the morning, which will follow you throughout the entire day.

Nothing is better than having your whole squad mentally level up with you. Make sure you share the challenge with your loved ones, and friends so the mental health glow-up spreads all around! 🔁

Thanks for continuing your mental health 7-day challenge with us. Are you ready to unlock your mind’s full potential? 👀 Stay tuned for blog #4 to find out more!

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