30-Day Online Mindfulness Challenge

The 30 Day Online Mindfulness Challenge began on February 19th.

Registration is now closed. Please check back for the next offering.

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.

Developed using evidence-based curricula, this innovative training is geared towards UBC faculty and staff looking to incorporate mindfulness into the workplace. Content is delivered via any device, anytime and anywhere 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.

View MindWell-U’s Orientation Webinar to learn more about mindfulness, the 30-Day Online Mindfulness Challenge, and the Mindfulness@Work Program. 

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What to expect

You can 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



For more information about the Challenge email Melissa Lafrance.

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 & 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 Canada):

  • 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)