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Here Are All the Weekly Challenges for 52 Small Things

52 Small Things is The Mighty’s weekly self-care program. Though we officially started in January, it’s never too late to join. For those just getting started, we recommend checking out our introduction to 52 Small Things as well as our frequently asked questions page before jumping in.

You can make a list of small things you’d like to accomplish this year, or you can follow our 52 Small Things challenge page and use our suggestions. If you don’t like a suggestion, feel free to skip it or come up with your own weekly challenge. You can also re-do a week or go back and do another challenge again.

New challenges are sent out via email every Sunday. Following The Mighty’s 52 Small Things page automatically signs you up for the challenge emails. Not a fan of emails? You can also check this page to see the weekly challenges.

Here are the challenges so far.

Week 1: Identify Your Goals

A mighty thought: "What are your #52SmallThings "improvement" areas? The first step of 52 Small Things is to identify some “improvement” areas you want to tackle in the new year. To start, you’ll want to keep these ideas as general as possible. Areas of focus can include things like home, relationships, self-care, personal development, work and your health. I think my improvement areas for 2019 will be my health and personal development (I want to learn more!). What improvement areas will you be focusing on? #MentalHealth #ChronicIllness #Disability"

Click the image above to share your goals for this year with The Mighty community! 

We suggest using the first week of the program to make a plan and get yourself set up for success. Whether you are following our suggestions or making your own weekly challenges, identifying your goals will help you prioritize where and how you want to spend your time.

This will mean different things for different people. It might mean organizing your pills in your pill case so you remember to take them or getting a planner to help you stay organized. It could also mean scheduling that doctors appointment you’ve been putting off or downloading a productivity-based app.

If any of these tasks sound like things you need to do, check out these articles: 

Week 2: Gratitude

Studies show there are physical and mental health benefits that come with practicing gratitude. Some of these benefits include decreased anxiety, improved sleep, reduced depression, stress relief and help fighting illness.

For those choosing to practice gratitude, write down three things you are grateful for every day this week. You can write them on a piece of paper or share them as a thought on The Mighty.

Want to learn more about the benefits of practicing gratitude? Check out on our article on how to be happier in 30 days.

Week 3: Three-Minute Journaling

Journaling can help manage anxiety and depression and reduce stress as well as benefit your overall physical health.

This week, take some time to try journaling. We’re challenging you to spend three minutes writing down your thoughts. At the end of the three minutes, you should jot down at least one thing you are grateful for. You don’t need to go out and buy a journal to do this — in fact, it’s probably better to try writing out your thoughts for a week before you make the investment. You can journal as a Thought on The Mighty with the hashtag #52SmallThings, on a random piece of paper, or on your phone — wherever you feel comfortable.

Want to know how journaling has helped others? Here are two articles from Mighty contributors about how journaling helped with anxiety and panic attacks:

Week 4: Staying Hydrated

A hand writing in a notebook on a blue background. Also pictured is a pill case and glass of water.

Stay hydrated this week! Dehydration not only affects our physical health but our mental health as well. Studies show that even mild dehydration can impair many aspects of brain function, including our mood, memory and brain performance.

There is no one-size-fits-all amount of water to drink, The standard rule of thumb has been eight glasses per day, but that’s actually a myth.  Our bodies are all different. How much you need to drink depends on a number of factors. There are formulas you can use to figure out how much you should be drinking, or you can try drinking eight glasses per day (though that’s often more than most people need). Maybe this week you drink an extra glass of water when you wake up in the morning or grab a piece of fruit to snack on during the day. You know what’s best for your body.

Looking for some hydration inspiration? Check out these tips.

Week 5: Kindness

#52 Small Things Kindness

While we might not be able to change the world in one week, we can certainly work on doing small things to start being kinder to our selves and others. Kindness not only increases endorphins, which can help boost your mood and help relieve pain, it’s also contagious! The positive effects of kindness are experienced in the brain of everyone who witnessed the act, improving their mood and making them significantly more likely to “pay it forward.”

If you decide to practice kindness, take this week to perform three acts of kindness: One for yourself, another for a stranger and the last for a loved one.

For tips and suggestions, check out these articles: 

Week 6: Self-Confidence

#52SmallThings Self-Confidencer: Write down one thing you like about yourself every day

Low self-confidence can increase the risk of mental health problems and can even have an impact on our physical health. The good news is, studies show we can start to rewire our brains to boost our confidence through methods like practicing positive self-talk and shifting our concentration to things that make us feel empowered.

If you’re looking to build self-confidence, try this challenge: Write down one thing you like about yourself every day.

Here are some articles you may relate to if you struggle with low self-confidence: 

Week 7: Expressing Love

Expressing Love: Send a valentine to yourself, a loved one and The Mighty community.

We all know how nice it feels to be loved or appreciated, but it turns out the benefits of expressing love go both ways. By expressing love you can potentially lower your stress hormones, cholesterol, blood pressure and strengthen your immune system.

Spread the love with this challenge. Share three valentines — one to yourself, one to a loved one and one to The Mighty community.

Have a friend who lives with a mental illness? Here are some ways to show them you care.

Week 8: Honoring Your Needs

#52SmallThings Honoring your needs: Jot down one thing you need physically, mentally or emotionally every morning. The Mighty

While taking care of others is important and fulfilling, taking care of ourselves is often just as important. Like oxygen on an airplane, you can’t help others until you help yourself. Honoring your needs can not only have a positive impact on your mental health, physical well-being, productivity and happiness, but it can also increase your ability to take care of others.

If you find it difficult to put your needs first, take this challenge. Jot down one thing you need physically, mentally and emotionally every morning. Check in with yourself throughout the day to see if you’ve been meeting your needs or if your needs have changed.

Here are some self-care articles to get your started:

Week 9: Connecting With Your Community

#52SmallThings Connecting With Your Community Reach out to one person in your own life or someone on The Mighty each day

Social support is one of most important factors in improving our physical and mental health and well-being. That’s why connecting with a like-minded community — big or small — can make a difference. If connecting in-person is difficult for you or not an option, online health communities have been shown to provide emotional support, motivation and advice that can help us through whatever health challenges you or a loved one might face.

Take this challenge and reach out to one person in your own life or someone on The Mighty every day. A simple, “How are you?” can benefit both you and others. To give and get support from The Mighty community, you can always #CheckInWithMe at any time.

Week 10: Improving Your Sleep Hygiene

A journal entry that says "sleep hygiene, choose one of the following: No screens before bed, Set an bed and wake-up time, Use your bed for sleep-only"

Most experts have concluded that getting enough high-quality sleep may be as important to overall health and well-being as nutrition and exercise.

If your health condition makes it hard to get those high-quality zzz’s, take this challenge to improve your sleep hygiene by doing one of the following: no screens before bed, set a bed and wake-up time or use your bed for sleep-only.

If you have a different way to catch more zzz’s that you’d like to try, you are more than welcome to. These are just our science-backed suggestions! If you want to read more about building positive sleep habits, check out these articles: 

Week 11: Being Creative

#52SmallThing Being Creative Do one creative thing every day. The Mighty

While we might not all consider ourselves “artists,” adding in one just creative activity to your day can significantly lessen stress in the body, regardless of experience or talent. The benefits of artistic expression go beyond relaxation, it can also improve your mental health, confidence and pain levels.

If you’ve lost touch with your creativity or want to be more creative, take this week’s challenge and do one creative thing every day.

Here are a few creative activities to help you get started: 

  • Photography. Check out the #Photography page for some inspiration!
  • Pick up the musical instrument you used to play.
  • Write some poetry. Check out our #MightyPoets poetry prompts here!
  • Write a personal essay (and submit it to The Mighty!).
  • Create some art. Check out the #Art page for some inspiration!
  • Craft: scrapbook, make some jewelry or crochet/knit.
  • Doodle in a journal, or color in a coloring book.

Week 12: Mood Tracking

#52SmallThings Mood Tracking Track your mood every day

Whether you struggle with mental illness or not, tracking your mood can help you learn more about yourself and overall mental well-being — what makes you feel bad and what makes you feel good. Take this week’s challenge and track your mood every day. You can download this mood tracking template, post on the 52 Small Things page or use an app!

While different forms of mood tracking may work better for every person, here are some articles to help you get started:

Week 13: Humor

#52SmallThings Humor Reframe something negative to try and find the humor in it.

You’ve probably heard the phrase, “Laughter is the best medicine.” While it may not always be the best, it does have physical, mental and social benefits that include: lowering stress hormones, decreasing physical pain, relaxing muscles, easing anxiety and tension, relieving stress, improving mood and strengthening relationships.

Add some laughter to your life by taking this challenge. Reframe something negative to try and find the humor in it — or look for humor in an unexpected place.

Need some instant laughs? Here are some meme articles you might find funny and relatable:

Week 14: Prioritizing

#52SmallThings Prioritizing Make a to-do list of your top three priorities every day.

We only have so much time and energy in a day, which can make it hard to balance and prioritize our health, work, finances, relationships, responsibilities and self-care. While we might not get to every task on our to-do list, a recent study found that just making a plan to get those tasks done can lessen our anxiety.

If you have a lot on your plate or find it difficult to prioritize, take this week’s challenge and make a to-do list of your top three priorities every day.

If you’re having trouble motivating yourself to get things on your list done, here are 24 little motivational tricks for getting through a bad mental health day.

If your symptoms make getting things done more difficult, check out these 16 things that can make it easier to get up in the morning if chronic illness makes you exhausted.

Week 15: Mindful Eating

#52SmallThings Mindful Eating Eat one or more mindful meals this week.

A recent surge of research has found mindfulness to positively impact a wide range of measures of personal health including stress, anxiety and physical well-being — but what about when it comes to food? While we all have a different relationship with food, taking time to notice the colors, smells or flavors of what you’re eating without distractions, or learning to cope with the guilt and anxiety you may experience around food, can have similar benefits.

Take this week’s challenge to gain a better understanding of your relationship with food by eating one or more mindful meals this week.

New to mindfulness? Here are 7 tips for bringing mindfulness into your life

Week 16: Mental Health Time Out

#52SmallThings Mental Health Time Out Do one positive thing for your mental health every day. It's OK to take a break.

Taking time to rest — even for just two minutes a day — can replenish the brain’s stores of attention and motivation, encourage productivity and creativity, and help us perform and remember better, according to recent research.

If you need a little bit of mental rest and relaxation, take this week’s challenge and do one positive thing for your mental health every day.

Try one of these 101 self-care tips for when it all feels like too much to start. 

Week 17: Going Green

#52SmallThings Going Green Make one environmentally friendly change this week. The Mighty

Nature can be healing. Research done in hospitals found that even a simple plant in a room can have a significant impact on stress and anxiety. Nature can also be soothing and restorative — studies show nature helps us cope with pain and improves our mood.

Take this 2-for-1 challenge and make one environmentally friendly change this week, which might also have a positive impact on your own well-being.

Planning to plant something? Here are 10 tips for gardening with an illness or disability.

Choosing to use an environmentally friendly straw? If your disability requires a plastic straw, that’s OK, too!

Stay tuned for next week’s challenge…