The 7-Day Wellbeing Challenge by Ramsay Mental Health is a free, printable mental health and wellbeing workbook that offers a week-long journey of self-care, personal growth, and emotional balance. Designed for teens, adults and workplace wellbeing programmes, this engaging resource supports mental fitness, resilience, mindfulness, and self-reflection through daily themed challenges.
Each of the 7 days focuses on a different aspect of wellbeing—resilience, movement, emotions, meaning, engagement, achievement, and relationships—with clear activities, reflections, inspirational quotes, and access to guided videos, meditations, and resources.
Daily topics and challenges include:
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Day 1: Resilience – Build emotional strength through sleep routines and calming practices
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Day 2: Movement – Use exercise to boost mood and reduce stress
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Day 3: Emotions – Focus on gratitude, positive feelings and daily affirmations
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Day 4: Meaning – Connect with your values and find purpose
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Day 5: Engagement – Discover flow and feel energised by activities you love
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Day 6: Accomplishment – Set meaningful goals and celebrate progress
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Day 7: Relationships – Strengthen social connections and build support networks
Includes:
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Journal prompts and reflection sheets
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Motivational quotes and daily affirmations
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Breathing and grounding exercises
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Links to guided meditations, educational videos and wellbeing printables
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Encouragement to get involved with community, mindfulness, and physical health
Perfect for use in:
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Secondary schools, PSHE lessons, and youth wellbeing programmes
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Adult mental health support, coaching, and therapy
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Workplace wellness weeks and team wellbeing challenges
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Family self-care routines and personal growth goals
This 7-day mental health challenge is ideal for anyone wanting a structured yet flexible way to improve their mental wellbeing. Whether used independently or in groups, it offers a meaningful opportunity to reflect, reset, and strengthen emotional resilience.
