30-Day Online Mindfulness Challenge

The October 29, 2018 challenge has started, but you can still register and begin your practice every Monday. Or sign up for the next challenge starting on April 15, 2019.

The 30-Day Mindfulness Challenge is an online training program offered to the UBC community annually. 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. 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.

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. Content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.

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.

Click to view or download poster for distribution

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 of your choice
  • Open to all UBC staff, faculty and postdoctoral fellows (Vancouver and Okanagan campuses)

Register now

All UBC staff, faculty and postdoctoral fellows in Vancouver and the Okanagan can participate in the 30-Day Mindfulness Challenge by:

  1. Creating your profile on the online Hub using this UBC Vancouver and Okanagan staff and faculty link.
  2. Choosing to register between two Challenge dates: Oct. 29 – Nov. 27, 2018 or Apr. 15 – May 10, 2019. Late registrations accepted; a new practice begins each Monday.
  3. Viewing the Challenge orientation webinar recording to learn more about mindfulness and the Challenge ahead of taking  the Challenge.

For more information about the Challenge, view MindWell-U’s orientation video or email Melissa Lafrance.

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 MindWell Canada, 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 (Mindwell-U):

  • 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)