30 Day Mindfulness Challenge sticks like glue according to a recent poll

A UBC research study shows people benefit from the 30 Day Mindfulness Challenge beyond 30 days, but what about 8 months or 18 months out? We asked the thousands of people who have taken the Challenge if it sticks & here's what we found out...

As far back as 18 months, 94% report they are still experiencing some sort of benefit from the Challenge.

"I took the Challenge more than a year ago and although I don't remember the titles for the things, I learned when I am feeling overwhelmed to stop and try to find my way back into my body and be more mindful."

"I look at a lot of situations differently now and what I learned in the videos have stuck in my brain and still pop up in everyday life."


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Whether the Challenge was taken 18 months or 8 weeks ago, the number one skill people learned is "Take 5", with more than 80% still practicing it today.

"Take 5 is still a really useful tool for checking in with myself and interrupting the stress response. When I am practicing it fairly consistently, I am more patient and more able to take things as they come."

"Take 5 is my 'go to' method of finding a quiet solitude in my mind - a place of relaxation and centering of my thoughts and emotions."


The second most lasting skill learned in the Challenge is "Thoughts are Not Facts". In this lesson, participants learn that thoughts are just projections of the mind and these 'thought trains' can carry us places we don't want to go.

"I have a better ability now to step back and see the big picture rather than getting on a thought train to somewhere negative."

"I benefited greatly from the thought trains lesson. Now when I find myself thinking negative thoughts I remember the lesson and change trains."


95% of Challenge participants are satisfied with the training and approximately the same number would recommend it to a colleague, friend or family member.

"The 30 Day Mindfulness Challenge will help you to cope with the stressful situations life can throw at you, whether at work or at home." 

"Skills learned in the Challenge will help you to pause before reacting, practice non judgment and refocus when dealing with multiple tasks that are presented all at once.”

 

How to 'Keep Take 5 Alive'

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If you took the 30 Day Mindfulness Challenge awhile ago, it might be time for a refresher. After all, one of the hardest parts about mindfulness is remembering to practice!

Take a moment now to remember your experience in the Challenge and how Take 5 made you feel. Did it lower your stress, help you focus or improve your performance in some way?

If so, then it's time to 'Keep Take 5 Alive'!

 

Here are the top five ways to 'keep take 5 alive':

  1. Print the Take 5 Infographic and post it somewhere visible... near your desk, on your fridge, in your wallet or any other place where you'll see it regularly.
  2. While you're at it, download the Take 5 podcast too and play it as you transition from work to home at the end of the day, at bedtime, before an important event or any other time you need to become more fully present and aware.
  3. Time for a new cue! Think of something you do multiple times a day and link your Take 5 to that. Could be sitting, walking, eating, sipping... whatever is going to be easy for you to remember.
  4. Take a few moments today to check in with your Buddy. Are they still practicing mindfulness? How about Take 5? See if you you can commit to texting each other weekly with a Take 5 reminder of your own.
  5. Add Take 5 to your calendar and schedule the appointment to repeat daily. Voila... instant reminders!

 

If you have a 'Keep Take 5 Alive' tip of your own please share it with us at challenge@mindwellu.com.

(VIDEO) A career switch into mindfulness is life changing for a busy exec

Ann Gallery, Co-Founder of MindWell-U, describes how she discovered mindfulness

It's been three years since I co-founded MindWell-U, a company that delivers evidence-based online and in-person mindfulness programs and training, and while I'm busier than I ever have been in my life - I'm a whole lot happier and fulfilled.  

Benefits of mindfulness

After learning mindfulness my priorities became clearer, expectations of myself were more realistic, and I started to get a whole lot more joy out of everyday things.  

Now when I'm not working, I'm really not working

I'm doing whatever it is I'm supposed to be doing (what a concept!). I'm engaged with what I'm doing and who I'm with instead of worrying about to-do lists, deadlines, calls that need returning or what to make for dinner. 

Don't get me wrong, no one would ever call me 'mellow' (I'm just not made that way as my friends, family and two dogs will attest!) but with mindfulness I now have frequent doses of joy in my day which makes life a whole lot more pleasurable, my relationships more fulfilling and the world a brighter place.

If you practice mindfulness I'd love to hear what it's done for you.

Ann

Ann Gallery is the Co-Founder & Chief Marketing Officer of MindWell-U. She can be reached at ann@mindwellu.com 

 

   

 

Mindfulness in Action: No Dark Rooms, Yoga Mats or Scented Candles Required

Types of Mindfulness

While it’s proven mindfulness works and is used by big business, healthcare, the military, academia and governments across the globe (and don’t forget Anderson Cooper reported on 60 Minutes that it “changed his life”), there are many different kinds of mindfulness.

For some people mindfulness means sitting down to mediate or attending a retreat.  For others it means stopping what they’re doing to tune into a podcast or dial up an app to get a quick reprieve from life’s stressors.

But what to do when you’re too busy to attend meditation classes and retreats, or your phone and favorite app aren’t handy (or even worse, the wifi is down)?

The answer is to try something called ‘Mindfulness in Action’.

Innovated by Dr. Geoff Soloway, a PhD in Mindfulness from the University of Toronto, this technique teaches people how to be mindful in the middle of whatever it is they’re doing.

Yes, that means people can be mindful while washing the dishes, walking the dog, disagreeing with a friend or colleague or just about any other situation in between.                       

An image showing mindfulness while washing dishes, walking the dog, or at work

A practice known as ‘Take 5’ is the way to get mindful regardless of what you’re doing.  Dr. Soloway explains:

“Take 5 is a five-step process designed to help people flip from thinking to sensing mode which is how to get into the present moment and become mindful. Learners don’t have to close their eyes or even stop what they're doing to Take 5 which is what makes this technique so beneficial.”

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Participants Agree, Take 5 Works

Participants in the 30 Day Mindfulness Challenge, the online training that teaches Mindfulness in Action and Take 5, agree. The following testimonials come from a major airline that offered the Challenge to employees this past spring:

“Stopping to Take 5 allows me to think more clearly.”

“Being able to Take 5 to reset and get back into mindfulness was amazing. I feel more in control now and ready to face new challenges.”

“Take 5 made me realize that when I am faced with a stressful situation I can refocus and be able to deal with the task.”

“During a disagreement with a colleague I chose to Take 5 while they ranted on. This gave me the opportunity to listen and let them be heard. Instead of continuing the argument I took a step back, reflected and let it go.”

“While running late, I took a Take 5, and it really reduced the anxiety and stopped fueling the stress.”

To learn more about mindfulness, download the Take 5 instructions or find out about the 30 Day Mindfulness Challenge and upcoming training dates, visit: http://www.mindwellcanada.com/