7 day meditation challenge

Boost Your Productivity Challenge: Meditating + Mindfulness

April is finally here and that means spring breaks are coming up, taxes will be due soon, and summer is right around the corner.

Just the thought of all of these things that require planning and routine shifts can cause stress and feelings of overwhelm.

We’re all about reducing stress and overwhelm here because we want you to be able to live the life you dream of! That’s why we’re kicking the negative energy this month by talking about meditation and mindfulness.

Keep reading to learn how meditation can help you invite more white space into your day.

Why you should incorporate meditation into your day

Meditation is a great form of self-care that strengthens our mindfulness and well-being.

I’m not just saying that, either.

This scientific study from Harvard found that regular meditation leads to growth in the areas of the brain that are associated with compassion and wellbeing. It also found that the areas of the brain associated with stress shrink!

Some of the lonnnng list of benefits of meditation include:

  • Lower levels of cortisol (the stress hormone)
  • Better sleep
  • A stronger ability to focus on the present
  • Higher productivity and better performance
  • Clarity and self-realization
  • More energy and self-confidence
  • Health benefits, like lower blood pressure and reduced anxiety

I truly believe in this behavior and mindset, because being intentional with your time and energy can make a big difference in your life.

How to start meditating

Whether you’ve tried the practice in the past or you’ve never done it before, this is a great time to join us for the 7-day meditation challenge.

Having a community of extended friends taking the challenge at the same time is a great way to stay accountable to the practice of meditating daily.

The most important thing is that you find a way to make meditation work for YOUR lifestyle.

Even with a jam-packed schedule, you should be able to find three minutes in your day. Try it for a week, and I bet you’ll feel closer to a more productive, calm, and centered self.

Ways to bring more mindfulness into your day

To me, meditation goes hand-in-hand with mindfulness, the act of being more aware of your mind and body.

Ever drive to work or to pick up the kids and arrive at your destination… without knowing how you got there? I bet your mind was running somewhere else (probably thinking of an endless list of things to do).

Whenever I get this feeling, I take a moment to just stop what I’m doing. I take a deep breath and check in with my body. I stretch my arms, roll my shoulders, and wiggle my toes.

Then I remind myself of what I’m doing right in that moment:“I’m picking the kids up from soccer practice.”

It sounds a little silly, but reminding yourself of what you’re working on RIGHT THEN can help stop your brain from running away from you. After I ground myself in the present, I often start a quick 3-minute meditation session.

To recap the steps to practicing mindfulness:

  1. Stop and take a deep breath.
  2. Remind yourself of what you’re doing.
  3. Start a mini-meditation session if you can.

When I’m able to follow these steps, I usually find myself back where I need to be, more present and focused on the task at hand instead of overwhelmed and discouraged by my to-do list.


Meditation and mindfulness often get the stigma of being a little “woo woo”, but the reality is that it’s for everyone. The U.S. Marines even incorporate meditation training for soldiers!

The hardest part is getting started, but with the 7-Day Meditation Challenge Worksheet, you’ll be well equipped to join us for a dose of daily mindfulness.

You can also listen in to podcast Episode #064 to hear more about the worksheet as well as the 5 simple steps you can take to start intentionally investing in you, the importance of being mindful and how meditation will have a big, positive impact on your daily life.

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Tonya Dalton
Tonya Dalton