Taking care of yourself mentally, emotionally, socially, and spiritually can become a bit overwhelming. You may have a laundry list of areas in your life you would like to tackle, yet you are still stuck in neutral, looking ahead to where you want to go, but looking around and seeing you have yet to move. Sitting waiting on change some questions may come to mind…

Where do I begin?

What should I do?

What is the focus?

And with that in comes the idea of taking on a monthly challenge. Challenges for a few days, weeks, or months can be easily found on YouTube and across social media with ease. There are those that are squat challenges that increase the number of squats you do a day. Ab challenges. Food/diet challenges. And the list can go on and on. I have indulged in a few of the exercise challenges from time to time. I completed them and felt great at the end, but what did I really gain? Yes, my abs did feel firmer and I was able to do more jumping jacks than I thought I could do and my butt did firm up, but aside from a slight exterior modification, what changed in me?


But I love a challenge and I keep looking for the next challenge that will push me to be great, or at least move me in a more positive direction. Thus came the idea of creating challenges that focus on the mental, emotional, and social aspects of us. Addressing these areas is not a one-time occurrence, but repetitive actions that help to increase our mental and emotional well-being.

I would love for you to attempt and commit to the monthly challenges. The benefits of the challenges are that

  • It provides the boost you may need to get started making a change

  • the daily repetition boosts momentum to implement the desired change consistently, and

  • achieving small successes can help motivate you to keep going.

Each month will focus on a topic and the daily activities are researched to determine what is or is not best for the month on hand. I look forward to growing and learning with you. Go check out the challenge for the month and follow me on Instagram to see how I am doing this along with you.

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Dr. Chemika Burkhalter, LCSW, MCLC

Dr. B is a licensed clinical therapist and a master certified life coach with a client-centered emphasis and a love for helping people navigate their way to the “aha” moment.

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