Be Resilient Challenge

This challenge focuses on mental resilience and mindfulness. Resilience is the ability to cope with life’s challenges and to adapt to adversity. Your levels of resilience can change over the course of your life.

Resilience is important because it can help to protect against the development of some mental health problems. Resilience helps us to maintain our wellbeing in difficult circumstances. Resilience won’t make your problems go away — but resilience can give you the ability to see past them, find enjoyment in life and better handle stress.

If you aren’t as resilient as you’d like to be, you can develop skills to become more resilient by taking part in our challenge.

Our challenge is simple

  • You can enter the challenge as an individual or as a team (maximum five participants)
  • On your challenge start day (set by your organisation) you can start collecting your daily challenge points.
  • We have given you 7 resilience habits to follow each day.
  • Each day, you collect one ‘resilience point’ for each resilience habit you follow that day.
  • Over each week, you collect as many ‘resilience points’ as you can.
  • At the end of each week, please enter the total points that you have earned that week (as an individual or as a team).
  • At the end of the 4-week challenge the aim is to collect as many points as possible.

The 7 daily resilience points

  1. Write to do lists before you go home each evening to clear your mind
  2. Have a lunch break where you eat slowly, sit down, don’t work and savour your food.
  3. Spend at least 10 minutes each day doing nothing. Just sit in silence. Become aware of your thoughts. Focus on your breathing. Notice the world around you. Become comfortable with the silence and stillness
  4. Say thank you at least once each day. Notice (and appreciate) the little, positive things. Gratitude is known to boost health and well-being -and those who are thankful may enjoy better physical health and mood than those who focus on hassles and complaints.
  5. Sleep for 6 to 8 hours without disturbance
  6. Accumulate at least 30 minutes of moderate intensity activity. Everything counts (e.g. brisk walking, fast housework, active gardening, jogging, bicycling) so long you do it for at least 10 minutes and that you feel warmer and breath faster. For example, 10 minute walks to and from the station, taxi rank or bus stop each work day and a 10 minutes walk at lunch would all count as activity minutes. You can include sport, swimming, rowing, and dog walking
  7. Practice healthy coping skills daily (massage, yoga,relaxation, Pilates, book reading or other calming activities)

Useful resources

Click on the documents below to download


 Values exercise – click here