The 7-Day Wellbeing Challenge by Ramsay Mental Health is a free, printable mental health and wellbeing workbook that offers a week-long journey of self-care, personal growth, and emotional balance. Designed for teens, adults and workplace wellbeing programmes, this engaging resource supports mental fitness, resilience, mindfulness, and self-reflection through daily themed challenges.
Each of the 7 days focuses on a different aspect of wellbeing—resilience, movement, emotions, meaning, engagement, achievement, and relationships—with clear activities, reflections, inspirational quotes, and access to guided videos, meditations, and resources.
Daily topics and challenges include:
Day 1: Resilience – Build emotional strength through sleep routines and calming practices
Day 2: Movement – Use exercise to boost mood and reduce stress
Day 3: Emotions – Focus on gratitude, positive feelings and daily affirmations
Day 4: Meaning – Connect with your values and find purpose
Day 5: Engagement – Discover flow and feel energised by activities you love
Day 6: Accomplishment – Set meaningful goals and celebrate progress
Day 7: Relationships – Strengthen social connections and build support networks
Includes:
Journal prompts and reflection sheets
Motivational quotes and daily affirmations
Breathing and grounding exercises
Links to guided meditations, educational videos and wellbeing printables
Encouragement to get involved with community, mindfulness, and physical health
Perfect for use in:
Secondary schools, PSHE lessons, and youth wellbeing programmes
Adult mental health support, coaching, and therapy
Workplace wellness weeks and team wellbeing challenges
Family self-care routines and personal growth goals
This 7-day mental health challenge is ideal for anyone wanting a structured yet flexible way to improve their mental wellbeing. Whether used independently or in groups, it offers a meaningful opportunity to reflect, reset, and strengthen emotional resilience.
