Practical tools for your mental wellbeing
Learn, reflect, and grow with expert created guides, activities, and challenges
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Explore a curated collection of psychology tools, resources, and evidence-based articles to support your mental well-being and professional growth.
These tools are intended solely for educational use.
21 Day well-being challenge
Transform your life based on the seven powerhouses of motivation!
Conceptualised by Dr. Swati Karve
How it works:
1
Take pre-assessment
2
Do daily activities
3
Track progress
This challenge will help you channelize your energies through these Powerhouses:
Self-efficacy
Gratitude
Praise
Optimism
Creativity
Charity
Spirituality
Pre-assessment
Before you begin the 21-Day Challenge, please complete the following two self-assessments. These tools will give you a starting point to track your growth and well-being throughout the challenge.
1. Perceived Stress Scale (PSS)
The Perceived Stress Scale is a widely recognized tool that helps you understand how you perceive and handle stress in your daily life. By reflecting on your thoughts and feelings over the past month, it highlights how stress may be affecting your well-being and provides insight into areas for improvement.
2. Positive and Negative Affect Schedule
The PANAS scale measures your emotional state by capturing both positive and negative feelings. It provides a snapshot of how often you experience emotions like joy, excitement, anxiety, or sadness—helping you better understand the balance of your emotional well-being.
After completing both assessments, you’ll receive your scores along with an interpretation. Please record your results for future reference —they’ll help you reflect on your progress at the end of the challenge.
Your 21-Day Path to Well-being
Over the next 21 days, you’ll be guided through small, practical activities designed to strengthen the seven powerhouses of motivation — Awareness, Autonomy, Belonging, Competence, Curiosity, Purpose, and Resilience.
Each day introduces a simple, research-based exercise you can do on your own. The activities are intentionally short and focused, so you can easily fit them into your routine and gradually build lasting habits for better mental and emotional well-being.
Take it one day at a time. Stay consistent. By the end of the challenge, you’ll have developed skills and strategies you can continue to use long after these 21 days.
Below is a snapshot of the reflective journal for each day. To get guided updates for the challenge, register below!
