7-Day Spirituality and Mindfulness Challenge – Time to Get Intentional
First, how did Week 6 go?
Did you open your bank app? Audit your subscriptions? Find a charge you completely forgot about? I hope you canceled one of those subscriptions, moved a little money to savings, and maybe even tried a spending freeze. And if you opened your bank statement, felt a wave of emotions wash over you, and quietly closed it like it never happened? That still counts. You looked. That’s more than you were doing before.
Now. Let’s talk about Week 7.
This Week, We’re Going a Little Deeper.
This week is about spirituality and mindfulness. I want to be upfront about something right away: I am not about to ask you to become a different person by Friday. I am not going to suggest you wake up at 4:30 AM to meditate in perfect silence while holding a crystal and manifesting your best life.
What I am going to suggest is that most of us are running so fast, so loud, and so stuffed full of noise, notifications, and other people’s opinions that we have completely lost touch with the quieter parts of ourselves. The part that knows what actually matters. The part that feels grounded and steady, even when everything else is chaotic. The part that existed before you got fourteen browser tabs open at all times.
This week, we’re slowing down enough to find that part again.
Why This Week Matters
Here’s something I’ve noticed about myself: when I skip the quiet stuff—the prayer, the stillness, the two minutes of gratitude instead of just vaguely thinking “I should probably be more grateful” while scrolling—everything else seems to fall apart faster. I’m more reactive. More anxious. More likely to completely lose it over something small because I haven’t done a single thing to fill myself back up.
I know I’m not the only one.
We spend so much of our time consuming news, social media, other people’s highlight reels, and an endless stream of content specifically designed to keep us engaged and vaguely unsettled, that we rarely just…stop.
This week is about doing that. Not for hours. Not with any special equipment. Just for five minutes, with a little intention, and a willingness to sit in the quiet without immediately filling it with a podcast.
It’s amazing what five minutes of actual stillness can do for a person who has been running on fumes and caffeine since approximately 2020.
What We’re Resetting This Week
Week 7 is about reconnecting with what matters.
Things like:
- Starting the day with something intentional instead of immediately handing your brain to the internet
- Writing down what actually matters to you, not what you think should matter
- Replacing a few minutes of mindless scrolling with something that actually fills you up
- Slowing down enough to be genuinely grateful—out loud, on purpose, in a way that counts
- Focusing on faith, faith practices, and increasing spirituality. Hashtag: MORE JESUS
Not perfect. Not any one religion or practice or definition of spirituality.
Just intentional. Just quieter than usual.
Week 7 Nudges—Pick a Few and Actually Do Them
Same rules as always: don’t do everything. Pick two or three, actually do them, and feel unreasonably good about yourself.
Pray or meditate for 5 minutes: Before you open your phone in the morning, give yourself five minutes of intentional quiet. Pray, meditate, breathe, or just sit there. Five minutes. That’s it. It will somehow change the entire tone of your day in a way that is hard to explain until you actually try it.
Write what matters most: Sit down and write out what matters most to you. Your values. The things you’d be devastated to lose. The kind of person you want to be when nobody’s watching. Most of us have never done this exercise, and a lot of us are living on autopilot as a result. Get it out of your head and onto paper. You might surprise yourself with what comes out.
Replace scrolling with scripture or a book: The next time you reach for your phone out of habit or boredom, pick up a book instead. Scripture, devotional, self-help, non-fiction, something that challenges you, fills you up, or makes you actually think. You will feel the difference between consuming content that slowly drains your soul and reading something that puts something back.
Send a gratitude text to someone: Think of someone who has genuinely impacted your life and tell them. Not a vague “thinking of you!” A real, specific message about what they mean to you and why. This takes maybe three minutes and will make both of you feel like a million bucks. Someone might cry. That’s fine. Good tears. Do it today before you talk yourself out of it.
Go try yoga: If you’ve never tried yoga, this is your week. Find a local class, pull up a YouTube video, or try an app. Yoga is one of those things that sounds intimidating, feels a little awkward the first time, involves at least one moment where you quietly wonder if you’re doing this right, and then somehow becomes the thing you can’t imagine not having. Even one class. Just try it.
Ready to Level Up? Here’s Your Bonus Challenge:
If you’re feeling ambitious this week, try the Level Up Challenge:
24-hour Intentional Living Day.
Dedicate one full day where everything you do is on purpose.
You wake up and immediately do something intentional like pray, meditate, journal, or sit quietly. You eat intentionally. You spend your time intentionally. You choose what you consume, who you talk to, and how you show up with actual awareness, instead of just letting the day happen to you while you vaguely participate.
No mindless scrolling. No autopilot. Just one day of actually living your life like you meant to be there for it.
Now I know that sounds intense. And honestly? It kind of is. Not hard in a painful way, hard in the way that anything intentional is hard when you’ve been running on autopilot for so long that choosing feels unfamiliar.
But here’s what people almost universally say after a day of intentional living: they feel more like themselves than they have in a long time. More grounded. More clear. More connected to what actually matters and less stressed about everything that doesn’t.
Because most of us are going through the motions so automatically that we’ve forgotten we actually get to choose how we spend our time and energy and attention.
This is your reminder that you get to choose.
If a full 24 hours feels like too much, start with a morning. Or an evening. Or just one hour where you do everything with complete intention and see how it feels.
Progress over perfection. Always.
A Little Reality Check
Will I achieve complete spiritual enlightenment this week?
Absolutely not. I will still get distracted, abandon the quiet morning I planned, and definitely spend at least twenty minutes scrolling when I said I was going to read. These things will happen. I know myself.
But if I pray for five minutes before I reach for my phone, send one genuine gratitude text that makes someone cry happy tears, replace a few scrolling sessions with something that actually fills me up, and live at least one day with real intention?
That’s a win.
And if you do the same? That’s a win too.
We’re not trying to become monks or mystics or people who have achieved some kind of perfect inner peace and want to talk about it at every dinner party.
We’re just trying to slow down long enough to remember what we actually care about.
1% better. Every day.
We’re In This Together
I’ll be on Instagram this week sharing how the mindfulness challenge is actually going, including the mornings I managed five beautiful quiet minutes and the ones where I grabbed my phone before my eyes were fully open.
Come find me and tell me which nudge you’re trying!
- Sign up for weekly emails — every Sunday, the new theme and nudges land in your inbox
- Follow along on IG — daily updates, behind-the-scenes, and more shenanigans than I probably should share publicly
- Download the 90-Day New Page Challenge calendar – download and print the free 90-Day New Page Challenge calendar and write down your nudges each week to help you stay organized. (If you printed this last week, we made a few small updates, so you’ll want to print a fresh copy!)
- Tag me and use #90DayNewPage — I will find your posts, cheer loudly, and repost you. Share the messy parts. Especially the messy parts.
If you’re just finding us and want to join, learn more about the challenge here: https://lifeonanewpage.com/the-90-day-new-page-challenge-lets-level-up-together/
