The 30 Day Mindfulness Challenge

An evidence-based online training that is proven by UBC's Sauder School of Business to 'significantly increase' resilience, well-being, engagement, performance, and more.  The training is available in French and English and is just five minutes a day on any device, any time.


Watch this 90 second video to see what the Challenge is all about.

How the Challenge Works

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The Challenge platform is available anytime, anywhere and on any device, helping to make mindfulness relevant and engaging for all.  The time commitment is just 5 to 10 minutes a day.

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Each participant enrolled in the Challenge can invite a buddy at no additional cost.  Having a buddy improves engagement and completion. Click here to watch a short video on how to choose a buddy

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The Challenge is comprised of engaging:

Videos, podcasts, narrated infographics, buddy interaction, coaching tips, emails, texts and more. Much of the content is downloadable for participants.

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There are four key areas where mindfulness training can impact the workplace:

  1. Health and well-being of employees
  2. Improved teamwork and conflict resolution
  3. Stronger leadership
  4. Enhanced performance
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Mindfulness training is gaining traction because it:

  1. Benefits the individual AND the organization
  2. Helps reduce the $300+ billion North American businesses lose a year because of mental health problems
  3. Supports the millions of people who miss work each day because of mental health problems or illness.


The core mindfulness practice taught in the Challenge is called 'Take 5'.  This 'mindfulness-in-action' practice can be done anytime and anywhere so its perfect for busy leaders and employees who don't have time for more. No app, yoga mat or dark room required!

The five steps outlined below are designed to get people out of their heads and into their bodies and the present moment. Participants are taught to add cues to their day to remember to practice Take 5 and make it a habit.

Aims of the Challenge

The 30 Day Mindfulness Challenge aims to help people experience less stress, more joy, and peak performance.

Mindfulness, and specifically the Take 5 practice, helps people learn how to return their mind to the present moment and what is happening now. 

Participants gradually learn to maintain and focus their attention, accepting their experience in an open-minded and curious rather than a judgmental way. They also learn how to use the physical sensations of breathing and of the body as ‘‘anchors’’ to return to the present when their minds wander and ruminating thoughts take over.

Mindfulness helps loosen the grip of habitual, mindless activity (‘autopilot’) and enables the learner to be less impulsive and reactive, and to examine their thoughts more kindly and rationally.

Mindfulness reduces the common tendency to categorize all experience instantly as good or bad, and instead encourages people to accept things as they actually are. 

This can greatly increase a sense of calm, meaning and purpose, enhancing one’s ability to perform and succeed at work and play. 

Privacy Policy

Please visit to view the Challenge's comprehensive privacy policy.


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