If you re reading a difficult text and you're finding that your mind is wander- ing all over the universe, try this trick. Place a check mark in the margin of the book at the place where you noticed that your mind drifted. Go back to where you can remember reading, and continue from there. When you reach the bottom of a page, mentally review what you've just read. If you can't recall the main ideas, return to the top of the page and reread it. If you persist, you'll probably find that your level of comprehension gets higher and the check marks become fewer.

To reduce social media usage and develop healthier habits: Day 1: Awareness and Limit Setting • Track how much time you spend on social media today. • Set a daily time limit (e.g., 1 hour) for the rest of the week. Day 2: Turn Off Notifications • Disable notifications for all social media apps. • Check your apps only during designated times instead of reacting to alerts. Day 3: Replace Scroll Time with Something Productive • Identify a hobby or task (reading, exercising, journaling) to replace your typical scroll time. • Spend at least 30 minutes doing this activity. Day 4: No Social Media in the Morning • Avoid using social media for the first hour after waking up. • Use that time for something positive like meditation or a morning walk. Day 5: Media Cleanse • Unfollow or mute accounts that don’t inspire or add value to your life. • Follow only content that brings positivity or aligns with your goals. Day 6: No Social Media After 8 PM • Set an evening cutoff time (e.g., 8 PM) to stop using social media. • Spend your evening winding down with a book or in conversation with others. Day 7: Reflect and Plan Ahead • Reflect on your experience this week. How has it affected your mood and productivity? • Create a long-term plan to maintain balanced social media use (e.g., continuing time limits or weekly detox days).

Life can be busy and overwhelming, but taking a few small steps each day can make a big difference in our overall well-being. Here are seven positive things to try this week, each with a specific focus to help you feel refreshed and rejuvenated. Monday: Focus on Self Care Kick off your week with some much-needed self-care. Take a bath, exfoliate, do a face mask, or meditate. Setting aside time for yourself on Monday can set a positive tone for the rest of the week. Tuesday: Focus on Cleaning Tackle a drawer or shelf that you’ve been putting off. Decluttering your space can help declutter your mind, making it easier to focus on other tasks throughout the week. Wednesday: Focus on Digital Detox Give yourself the night off from any screen time. Use this time to read a book, take a walk, or spend quality time with loved ones. A break from screens can help reduce eye strain and improve sleep quality. Thursday: Focus on Deleting Go through old emails or messages and delete anything you no longer need. Clearing out digital clutter can help you feel more organized and less overwhelmed. Friday: Focus on Donating Donate items that you no longer use or need. Not only will this help you declutter, but it also gives you the chance to help others. Consider donating clothes, books, or household items to a local charity. Saturday: Focus on Health Make a healthy dinner from scratch. Cooking a nutritious meal can be a fun and rewarding way to take care of your body. Plus, it can be a great opportunity to try new recipes and enjoy fresh ingredients. Sunday: Focus on Energizing Take a 20-minute walk or get outside into the fresh air. Physical activity and time spent outdoors can boost your energy levels and improve your mood, helping you feel ready for the week ahead. By dedicating each day to a different positive focus, you can create a balanced routine that promotes physical, mental, and emotional well-being for holistic health. Namaste!

Week 1: Awareness and Mindfulness • Day 1: Start a journal to write down your feelings and thoughts. • Day 2: Practice deep breathing for 5 minutes. • Day 3: Take a 20-minute walk in nature. • Day 4: Meditate for 30 minutes using a guided app. • Day 5: Write down three things you’re grateful for. • Day 6: Spend 20 minutes on a relaxing activity. • Day 7: Practice a mindfulness exercise, focusing on the present. Week 2: Healthy Habits • Day 8: Drink at least 8 glasses of water. • Day 9: Eat a nutritious meal with vegetables and lean proteins. • Day 10: Exercise for at least 20 minutes. • Day 11: Avoid caffeine and alcohol. • Day 12: Get 7-8 hours of sleep. • Day 13: Spend time with a friend or family member. • Day 14: Limit screen time, especially on social media. Week 3: Cognitive Techniques • Day 15: Write down anxious thoughts and challenge their validity. • Day 16: Create and repeat a positive affirmation. • Day 17: Identify a trigger and develop a coping plan. • Day 18: Spend 20 minutes decluttering a space. • Day 19: Practice progressive muscle relaxation. • Day 20: Visualize a peaceful place for 5-20 minutes. • Day 21: Engage in a creative activity like painting or photography. Week 4: Social and Emotional Support • Day 22: Reach out to a friend you haven’t talked to in a while. • Day 23: Write a letter of appreciation to someone who has impacted your life. • Day 24: Join an online or in-person support group. • Day 25: Volunteer your time for a cause you care about. • Day 26: Practice active listening in a conversation. • Day 27: Share your feelings with a trusted person. • Day 28: Plan a fun activity with friends or family. Week 5: Self-Compassion and Reflection • Day 29: Spend time doing something you love without feeling guilty. • Day 30: Reflect on your progress over the past month; write down any changes or improvements in your anxiety levels. Challenge Instructions 1. Follow the daily activities for each week, focusing on building awareness, healthy habits, cognitive techniques, social support, and self-compassion.