Posts Every Monday

Micro Challenge Monday PDF

Welcome to your go-to space for Micro Challenge Monday—simple, weekly wellness challenges designed to help you reconnect with your body, mind, and the world around you.

Each week, you’ll find:
βœ… Step-by-step instructions for the challenge
βœ… Tools and resources like infographics, videos, and journal prompts

πŸ‘‰ Check back every Monday for the latest challenge and get ready to move, breathe, and feel better.

  • Week 1 - July 7th

    Challenge: No Added Sugar for 7 Days!


    Let’s clean up the cravings and give your body a fresh start. For this week's challenge, we’re removing added sugars—and that includes all the sneaky hidden ones too!


    🌟 Why Do This?

    Giving up added sugar—even for a week—can lead to better sleep, more energy, fewer cravings, clearer skin, and improved digestion. One small shift can create big ripple effects.


    Tools to help you:

    7 Day Meal Plan

    Sugar Alt Names 


    πŸ“ΈTag us in your meals, share your swaps, and let us know how you feel by the end of the week!


  • Week 2 - July 14th

    Steps to Take:

    πŸ›’ Visit your local farmer’s market or grocery store

    πŸ₯¦ Pick 3 produce items you’ve never cooked with

    🍴 Try a new recipe or snack idea for each one!


    Tools to Help You:

    Seasonal Produce Chart

    Recipe Card


    πŸ“Έ Post a pic of your plate and tag us! Let’s get inspired by each other’s creations.


  • Week 3 - July 21th

    Let’s reset, reconnect, and realign with two simple challenges this week. Ready?


     Challenge 1: 20-Minute Barefoot Walk (Grounding)

    Reconnect with the earth and calm your nervous system.


     Steps:

    -Find a safe natural spot (grass, dirt trail, or beach)

    -Leave your phone behind or play calming music

    -Walk slowly, breathe deeply, and feel each step


    Tool: Grounding Benefits Infographic and Reflection Prompt


    Challenge 2: Try a New Mobility or Yoga Flow

    Build strength, improve flexibility, and center your mind.

    ✨ Steps:


    -Choose a few beginners yoga poses

    -Practice slow, mindful flow for 10–20 minutes

    -Repeat twice this week


    Tool: Use the Beginner Yoga Flow to guide your movement.


    πŸŒ€ Two small shifts. Big impact.

    Which challenge are you starting with today?

    Tag us and share your thoughts— We want to know what you’re thinking of for this! πŸ˜‰


    Tools for you:

    Grounding

    Reflection

    Yoga Flow

  • Week 4 - July 28th

    Micro Challenge Monday 

    WEEK 4: Connect with Nature β˜οΈπŸŒŒπŸ“

    This week’s challenge:

    Spend 10 minutes cloud watching or star gazing, OR journal outdoors for 20 minutes using our FREE Nature Journal available online.

    Find a quiet outdoor spot, unplug, and breathe deeply. Let nature inspire your thoughts and calm your mind.

    Tag us @optimalwholehealth and share your favorite moment!

    Star Gazing 

    Cloud Watching

    Nature Journal

  • Week 5 - August 5th


  • Week 6 - August 12th


  • Week 7 - August 19th


  • Week 8 - August 26th


  • Week 9 - September 2nd