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Your emotional wellness is the cornerstone of your overall wellbeing.

This 28-day Feel Well Challenge is designed to help you nurture your emotional wellness, one day at a time. Over the next four weeks, you’ll take small but powerful steps every day to improve your emotional wellness, build resilience and develop healthy habits for a more balanced and joyful life.

Each week will focus on a specific theme to guide you on your journey:

Week 1 – Mindful breathing challenge: Cultivate calm and awareness with daily breathing exercises.

Your week 1 resources:

• Article: Breathing
• Podcast: Breathing exercises

Week 2 – Gratitude reflection: Shift your focus toward positivity through simple gratitude practices.

Your week 2 resources:

• PDF: Gratitude journalling template
• Article: The science of gratitude
• Podcast: Gratitude journalling motivation
• Podcast: Gratitude journalling prompt

Week 3 – 2-minute reset: Learn how to pause and reset with quick, effective emotional check-ins.

Your week 3 resources:

• Podcast: Guided mindfulness
• Infographic: Tips for incorporating mindfulness into a busy schedule

Week 4 – Quick joy challenge: Discover small moments of joy that boost your mood and mindset.

Your week 4 resources:

• Video: Quick joy

Use the provided calendar as your daily tick list to stay on track. These small daily tasks are designed to be practical, accessible and meaningful.

Let’s take this time to feel well, reconnect with ourselves and create space for emotional growth. You deserve it.

Why emotional wellness matters

Your emotional wellness influences how you think, feel and act. It affects every area of your life, from your relationships and decision-making skills to how you handle stress and overcome challenges. When you take time to care for your emotional health, you build resilience, experience more joy and feel more connected to yourself and others.

But in the business of life, emotional wellness often gets pushed aside. That’s why the Tempo Feel Well Challenge was created – to help guide you to reclaim your overall wellbeing. It brings emotional wellness back into focus, one small, manageable step at a time.

Why the Feel Well Challenge matters and why we want you to participate:

• It gives you the tools to pause and check in with yourself.
• It encourages daily habits that reduce stress, increase positivity and support mental clarity.
• It helps you reconnect with gratitude, joy and calm, even during busy or difficult moments.
• It reminds you that self-care is not a luxury, but a necessity. You’re worth the effort.

By showing up for yourself every day, even in small ways, you’re building a healthier, happier future. This challenge isn’t just about ticking off tasks, it’s about creating meaningful change that lasts.

Let’s make emotional wellness a priority…together.

Let the challenge begin!