Unplug. Unwind. Recharge.

For the next 5 days, your challenge is this:
👉 No screens after 10 PM — all the way until you wake up.

That means: no phones, no scrolling, no laptops, no telly. Just rest.

Why it matters:

💤 Better sleep = better recovery and focus

🧠 Reduces mental clutter and late-night anxiety

🌙 Encourages a calming evening routine

📉 Less blue light = more natural melatonin production

Ideas to wind down instead:

📖 Read a book or listen to calming music

✍️ Journal or write tomorrow’s to-do list

🕯️ Stretch, breathe, or enjoy a warm drink

🗣️ Connect with your partner or reflect in silence

🥦 Green Giant Challenge

Fuel your body. Power your plate.

For the next 5 days, your challenge is simple:
👉 Eat green vegetables with every meal — breakfast, lunch, and dinner.

That’s right. Three meals a day. Something green on each plate.

Why it matters:

🌿 Greens are packed with nutrients your body loves

💪 Support digestion, recovery, and energy levels

🧠 Help reduce inflammation and balance blood sugar

🥗 Encourage mindful, colourful eating habits

Easy ways to hit your greens:

🥬 Add spinach to your eggs or smoothie at breakfast

🥒 Toss in cucumber, rocket, or avocado at lunch

🥦 Load your dinner plate with steamed broccoli, peas, or kale

🌱 Even a handful of fresh herbs counts!

🌿 Nature Reset Challenge

Walk. Breathe. Reset.

This week’s challenge is simple but powerful:
👉 Walk for 20 minutes in nature every day.

Whether it’s a woodland trail, a park, a quiet country lane, or just under some trees near your home — get outside, move your body, and reconnect with nature.

Why it matters:

🌬️ Fresh air clears the mind

🌳 Green space reduces stress and anxiety

🚶 Walking boosts mood, creativity, and digestion

🧠 Time outside helps reset your nervous system

Easy ways to do it:

🌲 Walk the dog somewhere new

🎧 Pop in a calming playlist or go fully unplugged

☕ Grab a morning brew and stroll before the day begins

👫 Invite a mate or partner for a catch-up walk

🧘‍♂️ Use your walk as moving meditation – breathe, notice, slow down

📸 Snap one thing each day that catches your eye in nature

🕊️ Try walking the same route at different times of day and notice what changes