Students wearing their 'Take 5' bracelets during the 30 Day Mindfulness Challenge.

Students wearing their 'Take 5' bracelets during the 30 Day Mindfulness Challenge.

The 30 Day Mindfulness Challenge

An evidence-based online training for faculty, staff and students that is proven by the Sauder School of Business to significantly increase:

  • Resilience
  • Health and well-being
  • Engagement
  • Performance

Because the bilingual training is just five minutes a day on any device, at any time, it's easy to deploy in academic settings where there are multiple campuses.

The Challenge has been successfully implemented at universities, colleges, school districts and individual schools across North America including Harvard Law School, Memorial University, The University of British Columbia, Brown University and more.

A Leading E-Mental Health Tool

Experts see e-mental health tools like the 30 Day Mindfulness Challenge as critical to breaking up the logjam created by more people seeking care. In addition, e-mental health extends reach, spawns additional access points and promotes higher quality care. To view a recent MWU webinar on the subject please click here.


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. 

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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 to use after the 30 days.

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A comprehensive results report is generated after the Challenge is completed and shows completion and satisfaction rates as well as the impact the training has had on stress, focus, engagement, conflict resolution, leadership and more.



Bringing the Challenge to your academic institution couldn't be simpler...  

  1. We provide you with a custom registration URL
  2. You share the URL with faculty, staff and / or students
  3. They complete the registration process and start the Challenge

Mindwellu's take 5 infographic


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.


MindWell-U’s monthly newsletter will keep you abreast of new research  and developments in the world mindfulness,as well as upcoming events and new trainings at MWU.

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