21-day calm challenge: who's in?

Here we go, one reply per day! Day 1: before you check your phone in the morning, take five slow breaths. That's the whole thing.

Day 2: drink your first tea or coffee without doing anything else. No scrolling, no emails, just the cup.

Day 3: on your walk or commute, notice five things you can see, four you can hear and three you can feel.

Day 4: set a timer for three minutes and count your breaths from one to ten, then start again.

Day 5: write down one thing that went well today, however small.

Day 6: do a slow body scan in bed, from your toes up to your forehead.

Day 7: rest day! Look back at the week and pick your favourite practice so far.

Day 8: eat one meal slowly, putting your fork down between bites.

Day 9: when you feel rushed today, stop, drop your shoulders and take one long breath out.

Day 10: spend five minutes outside without headphones. Bonus points for a park.

Day 11: send a short thank-you message to someone who helped you recently.

Day 12: try box breathing. In for four, hold for four, out for four, hold for four. Repeat four times.

Day 13: tidy one small space (a drawer, your desk, the bag you carry) and notice how it feels afterwards.

Day 14: rest day again. How are you finding it so far? Be honest in the replies!

Day 15: listen to one song from start to finish with your eyes closed.

Day 16: notice when you're holding your breath today. It happens more than you'd think.

Day 17: stretch for five minutes before bed, as slowly as you can.

Day 18: leave your phone in another room for the first hour of the evening.

Day 19: sit with a pet, a plant or a window for five minutes and just watch. My cat is an excellent teacher for this one.

Day 20: write a short note to yourself about what has changed over these three weeks.

Day 21: the last one! Pick the practice you want to keep and reply here to tell us which. I'll be cheering on everyone who makes it this far 💛