Tired of trying to spark engagement or connection in your mental health community? Community Challenges are a proven way to invite members to try something new, share wins, and build camaraderie. Use our ready-to-go challenge templates to create fun, supportive, and motivating activities your members will love.
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Community Challenges are powerful tools for mental health spaces because they foster a sense of belonging, accomplishment, and shared experience. When members work toward a goal together, it reduces feelings of isolation and builds trust within the group. Fun or educational challenges encourage small, positive actions that can boost mood and self-esteem.
These challenges also lower the barrier to participation, especially for those who may be hesitant to open up. By framing activities as playful or low-pressure, you give members a safe entry point to engage, share their stories, and celebrate progress. Recognition and rewards, even small ones, can further motivate participation and reinforce positive behaviors.
7-Day Gratitude Challenge. Each day, share one thing you are grateful for in the comments.
💡 Example: "Day 1 - I am grateful for my morning coffee."
Self-care Bingo! Download the card, complete any five activities this week, and post your results.
💡 Example: "I got bingo by meditating, journaling, and taking a walk."
Mindful Monday: Try a 5-minute breathing exercise and comment 'done' when finished.
💡 Example: "Done! I feel calmer already."
Kindness Challenge: Do one small act of kindness today and share what you did.
💡 Example: "I sent a thank-you text to a friend."
Photo Friday: Share a picture of something that made you smile this week.
💡 Example: "Here is my cat sleeping in a funny pose."
Try a new relaxation technique and let us know how it went.
💡 Example: "I tried progressive muscle relaxation and felt less tense."
Share one mental health tip that works for you.
💡 Example: "Listening to calming music always helps me unwind."
Affirmation Challenge: Write or say a positive affirmation and share it below.
💡 Example: "I am strong and capable."
Journaling prompt: What is one thing you did for yourself this week?
💡 Example: "I took a quiet walk in the park."
Wellness Wednesday: Try drinking an extra glass of water today.
💡 Example: "I added a glass of water to my lunch."
Music Mood Challenge: Share a song that lifts your spirits.
💡 Example: "Here Comes the Sun by The Beatles always cheers me up."
Stress Less Challenge: Try a quick stretch and let us know how you feel.
💡 Example: "I did a neck stretch and feel looser."
Digital Detox Day. Spend 1 hour offline and tell us what you did instead.
💡 Example: "I went for a walk in my neighborhood."
Motivation Monday: Share your goal for the week.
💡 Example: "I want to journal every day this week."
Share your favorite way to unwind after a tough day.
💡 Example: "Listening to audiobooks helps me relax."
Challenge: Try a guided meditation and comment your experience.
💡 Example: "The meditation helped me focus on my breath."
Mindful Eating Challenge. Eat one meal mindfully and share how it felt.
💡 Example: "Lunch tasted better when I slowed down."
Nature Boost: Spend 10 minutes outside and post a photo or describe what you saw.
💡 Example: "I saw two squirrels chasing each other in the yard."
Favorite Coping Skill: What do you turn to when stressed?
💡 Example: "I take deep breaths and listen to calming music."
Daily Check-in: On a scale from 1 to 10, how are you feeling today?
💡 Example: "Today I'm at a 7."
Book Club Challenge: Read a chapter of a mental health book and share a takeaway.
💡 Example: "I learned that self-compassion is key to recovery."
Movement Minute: Do 1 minute of movement and comment your activity.
💡 Example: "I did 60 seconds of gentle stretching."
Share a quote that inspires you to take care of your mental health.
💡 Example: "You are enough just as you are."
Try a new hobby this week and share your experience.
💡 Example: "I started painting and found it calming."
Silent Sunday: Take a screen-free hour and share what you noticed.
💡 Example: "I noticed how quiet my home is in the morning."
Who is your mental health hero? Tag or mention someone who inspires you.
💡 Example: "My mom always supports me during tough times."
Try writing a letter to your future self. Share one line from your letter.
💡 Example: "You made it through the hard days."
What does self-care mean to you? Share your definition.
💡 Example: "Self-care is taking time to rest when I need it."
Challenge: Compliment yourself today and tell us what you said.
💡 Example: "I told myself I am hardworking."
Share a small win or achievement from this week.
💡 Example: "I made it to every therapy appointment."
Sleep Well Challenge: Try a relaxing bedtime routine tonight.
💡 Example: "I read a book and turned off my phone before bed."
What is your favorite mental health app or tool? Share with the group.
💡 Example: "I use Headspace for meditation."
Try a creative outlet (like drawing or music) and post what you made.
💡 Example: "I doodled a peaceful landscape."
Weekly Reflection: What did you learn about yourself this week?
💡 Example: "I learned that I handle stress better than I thought."
Try 5 minutes of mindful breathing and share one word to describe how you feel.
💡 Example: "Relaxed."
Gratitude Jar: Write down something you are thankful for and share it here.
💡 Example: "I am thankful for my supportive friends."
Challenge: Take a mindful walk and describe one thing you noticed.
💡 Example: "I noticed the smell of fresh grass."
What is one thing you are looking forward to this week?
💡 Example: "I'm looking forward to my therapy session."
Challenge: Unfollow one negative account and share how you feel.
💡 Example: "I feel lighter after cleaning up my feed."
Share a hobby or activity that helps your mental health.
💡 Example: "Gardening always lifts my mood."
Pick a challenge template that fits your community's needs and current vibe. Announce it with clear rules and a warm invitation. Encourage all types of participation, whether members post a photo, comment, or just react. Make the challenge visible through pinned posts or reminders. Offer recognition, like badges or shoutouts, to celebrate those who join in. Adjust difficulty to keep it achievable and positive for everyone.
On all platforms, use engaging visuals, pin or highlight challenge posts, and encourage replies through comments or stories. Adapt the format for each platform's strengths, like polls on Facebook, hashtags on Instagram, or threads on forums. Always provide a clear call to action and make it easy for members to join in, whether through photos, comments, or emoji reactions.
When using these templates for challenges around anxiety or depression, prioritize safe, non-triggering language and always include content warnings when discussing sensitive experiences. Consider focusing on strengths-based tasks (e.g., gratitude journaling, self-care check-ins) and provide clear opt-out options. Encourage participants to consult a mental health professional if they feel overwhelmed, and incorporate regular reminders about support resources.
Establish clear community guidelines about sharing, confidentiality, and respectful engagement. Train moderators to recognize signs of distress or crisis and have a protocol for referral to professional help. Regularly monitor challenge threads and use features like content pre-approval for high-risk topics (e.g., self-harm, trauma). Ensure peer support is positive and avoid diagnostic language in comments.
Many templates are designed with flexibility so you can offer alternative challenge formats, such as visual prompts, simplified steps, or longer completion windows. Include options for reduced social interaction (e.g., solo reflection) and provide clear, predictable challenge structures. Encourage feedback from neurodivergent members to ensure accessibility and inclusivity.
Yes, but trauma-informed modifications are essential. Remove or reframe challenge prompts that may inadvertently retraumatize, such as direct recounting of traumatic events. Focus on grounding activities, mindfulness, and resilience-building tasks. Always offer participants autonomy to skip, modify, or opt out of any challenge, and promote access to professional support.
Templates include built-in check-in prompts, milestone celebrations, and peer support opportunities to maintain motivation. For mental health, emphasize process over outcome and encourage members to personalize their journey. Offer regular reminders about self-compassion and normalize breaks or missed days to reduce guilt or overwhelm.
Set clear expectations for respectful dialogue and emphasize that experiences with medication or therapy are highly individual. Use templates with neutral wording and avoid 'one-size-fits-all' challenges. Train moderators to intervene in cases of invalidation or shaming, and provide educational posts clarifying that there are multiple valid paths to mental wellness.
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