All throughout May, Madefor is getting Back to Basics by helping you tune into the foundational human needs that support positive mental health!
We're offering a FREE 28-day Text Challenge designed around four foundational elements of mental health: hydration, movement, nature, and breath. Everyday during the month of May, we're sending participants one small action step, the science behind it, and an occasional reflection prompt. By the end, these consistent steps will help you build positive momentum and feel more in control of your mental wellbeing.
Start with Hydration for your first week, and move onto our Movement Challenge for the second week. Once you have reviewed all the action steps for each, move onto Week 3.
Our third week is all about NATURE! 🌳🍃
If you've joined us by text, great! If you're unable to or missed a few days of the Text Challenge, that doesn’t mean you’ve missed out for good. We’re updating this page with each of the daily prompts here, so you can get into action at any time that works for you!
***A quick note before we get started—if you or someone you care about are struggling with a mental health condition, know you’re not alone. You matter, and maybe the most courageous thing you can do today is ask for help. Find professional medical care—there is no substitute.
Madefor Mental Health Challenge - Nature
Day #15 (May 15): Get a Dose of Vitamin N
Welcome to Week #3! It's time to unplug, recharge, and experience the benefits of NATURE. Spending time in natural settings not only lowers stress and elevates our mood, it’s also a super-charged battery boost to our immune system. The best part: You don't need to live near a beach or mountain retreat. We are going to teach you how to lean into this abundant resource any time, any where.
Your challenge today is to get a small dose of "Vitamin N". Step outside, grab a piece of nature, like a dandelion, pine needles, or mint, and take a deep whiff of the fragrant smells. Bring your object inside and display it somewhere you will notice. Lean into it throughout the day for a small boost when you need it. What did you notice?
Nature is full of calming visual signals - called fractals. Scientists believe that just gazing at fractals—nature’s symmetrical patterns—can bring positive shifts to our mood and stress levels. Imagine a time when you paused to notice the up-close intricacies of a snowflake or geometric spirals of a succulent - did it invoke feelings of wonder, curiosity, or a sense of calm?
Your challenge today is to spend 10 minutes outside, identifying the hypnotic patterns of nature around you. Look to the sky for cloud patterns or close to the earth at a fallen leaf. Taking a moment to notice the beauty of nature is a simple way to make deposits into your mental bank account. What fractal patterns did you notice? Take a picture and send it to us!
Day #17 (May 17): View a Horizon
Day #18 (May 18): Get 15 Minutes of Morning Light
Day 19 (May 19): Spend 20 Minutes Forest Bathing
Day 20 (May 20): Seek Out Awe
Day 21 (May 21): Journal in Nature
Congratulations! Once you’ve worked through the above list, you’ve completed Week #3 of the Mental Health Challenge. Check out our next blog post for the Week #4 mini-breath Challenge!