30-Day Online Mindfulness Challenge

 Register and join our cohort challenge starting November 1! Or begin your practice any Tuesday.

The 30-Day Mindfulness Challenge is a free online training program. Past participants have found that the challenge helps reduce stress, while increasing joy and peak performance in all areas of life including leadership, interpersonal communication, conflict management, and decision-making in the workplace.

Developed using evidence-based curricula, this innovative training is geared towards UBC staff, faculty and postdoctoral fellows looking to incorporate mindfulness into the workplace and in their everyday lives.

Through our collaboration with MindWellU, content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.

Whether you are new to mindfulness, practicing already, or part of a department or unit looking for a team-building activity, everyone can benefit from this simple practice.

After just 10 minutes a day for 30 consecutive days, you will become healthier, more productive and better able to problem-solve and work in a team.

What to expect

  • 10 minutes per day of mindfulness-in-action training for 30 days
  • Expert-led and evidence-based programming
  • Online and on-the-go platform that can be used anywhere
  • Free to join and includes a buddy or colleague of your choice
  • Open to all UBC staff, faculty and postdoctoral fellows (Vancouver and Okanagan campuses)

Registration Details

Here’s how you can participate in the 30-Day Mindfulness Challenge:

  1. View the online orientation video from MindWellU.
  2. Create your profile on the MindWellU online hub.  (To view the MindWellU privacy policy, click here.)
  3. Register for the 2019 Challenge (November 1-30). If these dates don’t work for you, sign up to start your mindfulness practice on any Tuesday.

For more information, email benefits.info@ubc.ca.

Participant Testimonials

“Mindfulness practice helps reset my mind and have a clear perspective when I become unfocused or feel overwhelmed in the workplace.”

“Taking the Challenge with a colleague was really helpful…having another person who understood the immediate benefits of practicing mindfulness…it kept us accountable.”

“The Take 5 mindfulness practice has become a regular part of how we begin team meetings. [It’s] helped us be more present, better listeners, engaged and resilient.”

Research collaboration

The first Challenge in Vancouver was offered to 275 UBC staff and faculty (plus buddies) in February and March 2016. We collaborated with MindWellU, the Movember Foundation and the UBC Sauder School of Business to offer the 30-Day online Mindfulness Challenge as part of a larger study on mindfulness interventions in the workplace.

What is mindfulness and how does it work?

Mindfulness is a systematic training of the attention to help people live their lives in the here and now. By teaching people to focus on this moment now, without judgement, they see things more clearly – the good and the bad, and can therefore respond more skillfully.

A growing body of research on mindfulness in the workplace shows it impacts (MindwellU):

  • Task performance (Zhang, Ding, Li & Wu, 2013)
  • Leadership (Reb, Narayanan & Chaturvedi, 2014)
  • Emotional exhaustion and job satisfaction (Hulsheger, Alberts, Feinholdt & Lang, 2013)
  • Work-family balance (Allen & Kiburz, 2012)
  • Stress reduction (Wolever, Bobinet, McCabe, Mackenzie, Fekete et al., 2012)
  • Conflict management (Kay, Skarlicki, Diamond & Soloway, in-press)