beKIND Mindfulness Challenge
Welcome to the 40 day beKIND Mindfulness Challenge. Over 17,000 kids, teens and adults have
taken this challenge. Will you be the next to join this movement?
There are two parts to the beKIND Mindfulness Challenge that you do for 40 consecutive days
(if you miss a day you start again).
Part 1: Give me 5 (Long Deep Breathing)
Part 2: Say or do something KIND for somebody
40 days to change a habit
90 days to confirm a habit
120 days, the new habit becomes who you are
1000 days, you have mastered the new habit
Part 1: Give Me 5 (Long Deep Breathing)
Inhale through your nostrils for a count of 5 (mentally count to yourself…inhale 1, 2, 3, 4, 5).
As you inhale your belly fills with air and gets bigger
Exhale through your nostrils for a count of 5 (mentally count to yourself…exhale 1, 2, 3, 4, 5).
As you exhale your belly gets smaller.
The key is to focus on slowing down your breath and getting it into the belly so it is no
constricted and shallow in the chest. When first learning how to do this, it can be helpful to lie
down and place a magazine or your hand on your belly and feel it rise and fall with each and
every breath. As you inhale it rises and as you exhale it falls.
You can use the cue “Give me 5” as a signal to do this breathing technique.
When to do Give Me 5 (Long Deep Breathing)
Give Me 5 can be done anytime, anywhere. For example, if your mind is racing and you can’t
focus, if you’re upset or angry to calm down, if you are feeling stressed or anxious, if something
or someone is bothering/irritating you, before you get out of bed in the morning or at night if
you can’t sleep.
Part 2: 40 Day beKIND Mindfulness Challenge
Be mindful of what you say or do as your words and actions can harm or heal. For 40
consecutive days (if you miss a day you start again and if can be more than 40 days…perhaps
the rest of your life) say or do something KIND for someone. It does not have to be the same
person. Make a list below of the KIND things you can say or do at home, at work/school or in
You can say something KIND such as I like your smile, you have beautiful blue eyes, that top
looks good on you, your hair looks great, you have a wonderful sense of humor, you’re a
thoughtful person, you’re smart, you’re in amazing shape etc.
If you prefer you can do something KIND for someone (can be quick and simple to something
that requires more time and energy) such as hold the door open for someone, help someone
carry their groceries out to their car, buy someone a coffee or take someone out for lunch, offer
to give a neighbor or friend a ride somewhere that may not otherwise be able to drive, mow
your neighbor’s lawn or shovel their sidewalk, volunteer somewhere etc.
In the community