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.


Hear what lead researcher Dr. Daniel Skarlicki from The University of British Columbia has to say about his research study on the Challenge and his findings.

The table below includes more information on the Challenge evidence base.

summary of sauder school of business' study on the mindfulness challenge

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:

  • Videos
  • Podcasts
  • Narrated infographics
  • Personalized timeline
  • Buddy emails
  • Texts
  • And more
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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

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

Teaches 'Mindfulness-in-Action'

The core mindfulness practice taught in the Challenge is called 'Take 5'.  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 (ie sitting, standing, walking). This 'Mindfulness-in-Action' practice can be done anytime and anywhere so its perfect for busy people who don't have time for more. No app, yoga mat or dark room required!

Mindwellu's take 5 infographic

Aims of the Challenge

The 30 Day Mindfulness Challenge aims to help participants 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. This is by no means easy to do, and participants invariably find that their minds wander easily - although with time more sustained concentration becomes possible.

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 their felt 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 (‘automatic pilot’) 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 and bad, and instead encourages those who practice to experience and accept things as they actually are – in order to know it more clearly. 

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

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