21-Day Feeling Whole Challenge

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A new year holds so many possibilities, including a promise to ourselves that we will do things differently— maybe even better than we did the year before. Much of these goals are around improving our health and wellness, from achieving fitness goals to weight-loss and everything in between. But the answer to feeling whole might be simpler than you think.

In fact, great strides in self-improvement can be made when we take small steps daily that can guide you to a healthier, happier version of yourself. To get you started, we have a 21-Day Feeling Whole Challenge.

We’ll spend the next three weeks giving you daily motivation to complete small tasks that will nourish your body, mind and spirit and build the foundation for a positive path this year.

How to Join the 21-Day Feeling Whole Challenge

It’s as simple as making a list and then checking it off every day you're successful.

Check out our list of ideas to get started today and be sure to celebrate your successes by sharing your progress on social media with the tag #feelingwhole.

Here are some ideas to boost your whole health each day in body, mind and spirit.


  1. Make an appointment with your primary care doctor.

If you don’t have one, we’re always here to help. Call us at Call855-303-DOCS to find the best primary care doctor for you.

  1. Register to be an organ donor.

Be a hero and register to save lives.

  1. Donate blood.

Every two seconds in the U.S. someone needs blood, and one donation can save the lives of as many as three people. Donating blood is an easy way to make a big difference.

  1. Move your body.

Boost your energy and decrease stress by being active today. To start, aim for at least 15 minutes of working up a sweat.

  1. Floss your teeth.

Not only will it improve your oral hygiene, flossing also benefits your whole body and can lower your risk of developing heart disease and diabetes.

  1. Drink more water.

Your body is mostly water, and you need to get your daily dose to be healthy, have clear skin, great focus, and promote an efficient immune system. Aim for drinking 1 ounce of water for every pound you weigh for optimal health and wellness.

  1. Try a new fruit or vegetable.

Not only are they jam-packed with vitamins, minerals and fiber, fruits and veggies are a powerful way to naturally boost your health. Get adventurous and pick up a new one at the grocery store or your local farmer’s market.


  1. Adopt a positive thinking day.

We’ve all heard of “the power of positive thinking,” and today you’ll put that to the test. Rather than obstacles, see opportunities. Eliminate words like “can’t” and “won’t” from your vocabulary today and watch challenges turn into possibilities.

  1. Take a mindful self-reflection

Spend 15 min in silence focusing on one thing you love about yourself. Internalize it and carry it with you throughout the day whenever you need a boost of confidence. Self-care is the most important type of care for your whole health.

  1. Be grateful.

Tally up your blessings and share the list with your loved one(s). Look for things that bring you joy and share them with the people who make you smile.

  1. Re-channel your negativity.

Reframe your situation and change up your internal dialogue to be more positive, and then do one thing immediately to make your current situation more positive. Stressed at work? Focus on how fortunate you feel to have a job you care about enough to feel frazzled, and then cross one thing off your to-do list to lighten the load. Worried about finances? Take a moment to think about the things you can afford, allow yourself to feel fortunate for those blessings, and then eliminate one unnecessary expense from your budget this week. The action can be small, but it can make a big difference in improving your outlook.

  1. Push your comfort zone.

Life is built on extraordinary experiences, and today is your chance to have one. Do something outside of your ordinary routine to feel the rush that comes with trying something new.

  1. Learn something new.

Today is the day to broaden your knowledge and to have fun doing it. Visit a local museum, enroll in an online class, watch an online video on a topic that interests you, or read a book on a subject you want to learn more about.


  1. Do something that brings you joy.

Nourish your spirit by feeding it with a beautiful moment today. Watch a sunset. Enjoy nature. Sing your favorite song. Smile at a stranger. Do something that makes you smile.

  1. Watch an inspiring Ted Talk or sermon.

Carve out a few minutes to listen to a religious, spiritual or other motivational leader who moves you.

  1. Spend the day in nature.

Not only will you feel restored after connecting with the great outdoors, but you’ll also decrease your blood pressure, cancer risk and stress levels and improve your mood at the same time.

  1. Create and recite a daily affirmation.

What you focus on will find its way into your life, so focus on something positive. Choose a word or phrase that has meaning for you, and repeat it throughout the day.

  1. Find a small way to share love with the people around you.

Not every meaningful gesture is grand, and this is your opportunity to make others feel appreciated. A simple thank-you note, compliment or caring smile could make someone’s day.

  1. Read an inspirational book by a spiritual leader.

Your spirit, like your body, needs regular nourishment to thrive. Find an inspirational book to read based on what you find most inspiring at the moment.

  1. Do everything you can to fill the world with love, laughter and joy.

Spread happiness to loved ones and even strangers today. Maybe it’s a random act of kindness, sending a card to a friend that you haven’t spoken to in a while or donating items, food or money to a local charity in need— whatever you chose, it will be met with thanks and gratitude.

Join us on our 21-Day Feeling Whole Challenge, and learn more about AdventHealth’s whole-person care philosophy at www.AdventHealth.com.

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