28 Ways in 28 Days

February 1st: Introduction to 28 Ways in 28 Days

• Joshua 1:9b (NLV) – Be strong and have strength of heart! Do not be afraid or lose faith. For the Lord your God is with you anywhere you go.
• We all worry about stuff. But we don’t really need to be tied down by that. Each day this month, we’ll talk about ways we can squash fears/worries/stressors/etc. and thrive! Being the Hands & Heart of Jesus to those around us and ourselves

February 2nd: Identity:
Your identity — that is, your personality, your ideas and beliefs, social constructs, and so many other factors that make you who you are — is foundational to your mental health. Having a firm sense of identity can help you overcome and prevent mental health challenges, like anxiety and depression, and relationship issues. Plus it can boost your overall quality of life and give you confidence and a feeling of purpose.

• As Christians – our identity doesn’t come from the world, or even ourselves. It comes from God and he calls us his beloved children.
• Ways to build positive self-identity:

• Build positive relationships – By situating yourself in a supportive, uplifting environment you’ll feel more confident and secure.
• Self-reflection/Mindfulness – learning to understand your feelings, insecurities, thoughts, triggers, etc can help you have a better sense of who you are and why.
• Identify role models – Consider people you admire and what they can teach you.

February 3rd: Relationships:
Parents, kids, friends, significant others. Having a “personal safety net” of basic supports is important for buffering against adverse events and has been shown to have a robust correlation with measures of well-being.

• • Make their favorite food with/for them
  • Spend quality time together – watch their favorite movie/Read together/what they enjoy
  • Do a chore you know your spouse/child/sibling/etc hates doing for them
  • Find out their love language and do something meaningful to them
  • Talk to them. Call them. If you can’t call them, send them a quick text.
  • Put down the phone and give them your undivided attention next time you’re together
• Parents:
  • Call them. Spend time with them.
  • If they’ve passed, do something that helps you remember them.
  • Make their favorite food or do an activity they used to enjoy
• Kids:
  • Ask them about their favorite video game/tv series – play/watch with them!
  • For adult or older children, embrace their preferred modes of communication. Learn the medium your child uses most often—whether it’s texting, FaceTime, or Facebook—and use it.
• Friends:
  • Start a friend tradition – once a month get together for a book club, or potluck dinner together.
  • Surprise them with their favorite treat!
  • Can be homemade, store bought or even order them their favorite restaurant (grubhub, doordash, etc – you don’t even have to be in the same town)
  • Make them a playlist of songs you have memories of together or makes you think of them
• Spouse:
  • A handwritten love note is one of the sweetest and romantic ways to remind your spouse that you truly love them. It takes a little more effort than a text, and the sentiment goes a long way.
  • Have a device free night where you and your spouse spend time with each other
  • Praying together helps you show and receive trust from your sweetheart in so many ways.
• Provide for others too – Food drive/soup kitchen
• Ways to extend the budget – meal prep, etc.
  • Plan meals: Make a meal plan for the week and use coupons, sales, and circulars.
  • Buy in bulk: Buying items like rice, nuts, and frozen fruit in bulk can save you money.
  • Use leftovers: Prepare large batches of meals and freeze them for later.
  • Add beans: Add beans to ground meat dishes like tacos and chili to stretch your meal further.
  • Use cheaper cuts of meat: Ask the butcher to tenderize cheaper cuts of meat, or marinate or slow cook them.
  • Use store brands: Choose store brands and compare unit prices and Nutrition Facts labels.
  • Eat before shopping: Eating before you shop can help you avoid impulse buying

February 5th: Social Media

Social media can be a great way to be connected with those we love – and to make us more anxious and self-conscious. It’s important we control our social media and not let it control and shape us.

• Social Media Free:
  • Move your social media apps to a folder on your phone called “Social Media-Free Day.” If that’s still tempting, delete all your apps from your phone for the day to keep you accessing them. If you keep them, don’t forget to mute the notifications. It will be a lot easier to go social media-free if you fill your day with plans! Take a walk, browse the farmer’s market, schedule a brunch date with an old friend, or head to the library to check out a book. The possibilities are endless, and you’ll be less tempted to spend time on social media when you have other activities to look forward to!
• Limit Screen Time: utilize your phone settings to help limit your time on social media.
  • There are settings on your phone or apps you can download that give reminders about screen time and/or limits screen time.
  • Charge your phone/devices in a room other than your bedroom. (might mean picking up a cheap alarm clock)
  • Pick up that book (remember those?), take a bath, try a new hobby – some other activity other than social media when you are winding down from the day
  • Create phone-free zones at home. Family meal areas are great places to start
  • Be realistic. Cold turkey isn’t necessarily going to work. Try smaller, more attainable goal
• Stay Connected: Admittedly this has been a tough one the last few years. Even without a pandemic, it takes effort to connect with people amidst a busy life, but taking the time to visit or reach out is beneficial in the long run.
  • Set time aside with friends or family where you aren’t distracted by other things like your phone
  • Send a text to someone you haven’t talked to in a while
  • Meet up for coffee or lunch
  • Plan a game or movie night with a friend you haven’t seen in awhile
• Smartphone Toolkit link

February 6 – Addictions

• • Preventing substance abuse and intervening early can make a big difference. Educating young people about the dangers of drugs and alcohol, as well as promoting healthy ways to cope with stress and problems, can help reduce the risk of addiction. Programs in schools, involving parents, and having community support networks are effective ways to prevent substance abuse. Read about the signs and symptoms of substance use.
  • It’s important to remove the stigma around addiction and offer understanding and support to those who are seeking help. Through compassion, care, and access to resources, individuals can find hope and begin the journey toward recovery.
    1. Read about the signs and symptoms of substance use.
    2. Look into starting AA, NA, etc groups in your church
    3. Participate in drug take back programs – or learn how to start one in your area
    4. Celebrate Recovery is a safe place to find freedom from your hurts, hang-ups, and habits. It offers Biblically-based resources for help through addictions of all kinds. Find help and get plugged into a recovery group near you when you use the Find a Group link on their website

February 7: Pets

• • • There is no psychiatrist in the world like a puppy licking your face – Bernard Williams
    • Bake your dog/cat some treats (safe recipes readily available online)
    • Give them some extra attention/play time today
    • If you’re feeling bold or have been planning on it, adopt a homeless animal today.
    • Give your pet a “spa” day – give them a bath and a good brushing, massage them (you can find videos on how to massage your pet), give them a “pawdicure” (trim their nails, use paw pad oil), etc

  If you don’t have your own pets….

  • • Volunteer to walk the dogs, clean cages, or give the animals baths at your local shelter
    • If you can’t adopt, consider becoming a foster parent for animals who are hoping to be adopted in the future.
    • Create toys for the animals out of recyclables or extra fabric/yarn
    • Check with your local shelter and see if they need something donated (food, litter, etc)

 February 8: Rest

• • It’s a common saying, “you can’t take care of others if you can’t take care of yourself” and there’s some truth in that
  • Today, take time (whether it’s the whole day or just an hour) to center yourself in Christ. Read your devotional in silence, or spend time in honest prayer
  • Take time to give yourself a little love- whether it’s going for a walk, visiting the salon, treating yourself to a cup of coffee, or finding a quiet place to take a quick nap.
  • Refresh and recharge!
  • Find your way to be expressive and creative, whether it takes form of writing, making something, cooking, drawing, dancing, photography, etc. Don’t forget to share what you create!
  • Do something that is good for your body and helps you feel better
  • Let yourself have a little treat without guilt – eat that candy bar! Get the sugar coffee instead of drip, let yourself hit the snooze button once this morning!
  • Start a bedtime routine – consistency has been scientifically shown to help you sleep better!
    • Things that also help:
    • Cool dark room
    • No screen OR caffeine before bed (at least an hour before for screens, after lunch for caffeine)

February 9: (Superbowl) Friends

• • They’re our chosen family. A social safety net of friends is important because it provides emotional support, a sense of belonging, and a reliable network to lean on during challenging times, helping individuals cope with stress, navigate difficult situations, and maintain overall wellbeing
  • Friends are some of the most important people in our lives outside of our families. Take time today to let your friends know how much you love and appreciate them
  • Invite them over for the big party – make sure to cook some of their favorite party foods!
  • Start a friend tradition – once a month get together for a book club, or potluck dinner together.
  • Surprise them with their favorite treat!
  • Can be homemade, store bough or even order them their favorite restaurant (grubhub, doordash, etc – you don’t even have to be in the same town)
  • Make them a playlist of songs you have memories of together or makes you think of them

February 10: Health

Our minds and our bodies are very connected. When you don’t physically feel good, you don’t mentally feel good either!

Physical Health

• • Exercises
    • You don’t have to have gym membership to be healthy!
    • Bodyweight exercises, running, workouts/yoga on YouTube, even just walking in place.
    • So long as you are moving more than you are currently – it’s an improvement.
    • AMA recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • Food
    • Find ways to hide them in food you already eat – pureed butternut squash in mac and cheese, zucchini in cookies, etc.
    • Limit highly processed foods (even though they are delicious) as well as high sugar foods
    • Moderation not elimination is key
    • Drink more water!
    • Get yourself a nice new cup to motivate you
    • Set reminders on your phone to drink water through the day
    • Don’t try to overhaul your diet overnight. Make small, sustainable changes over time to improve your eating habits. You’re more likely to actually stick to the healthy changes
  • Mental Health
    • They physical stuff above will actually help you mentally as well!
    • Foster social connections
    • Spend time with loved ones and build strong social networks.
    • Volunteer or join clubs with groups involved with your interests
  • Practice Gratitude
    • Seek professional help with learning healthy coping mechanisms for stress, anxiety, and depression
  • Get sunshine!
    • SAD lights can help with that in the winter tim

February 11: Generosity

No one has ever become poor by giving – Anne Frank

Charities/Volunteer

• • Make a monetary donation to a non-profit/shelter in your area
  • Do you know someone personally, going through a tough time? Start a GoFundMe page to help with their medical bills, etc
  • Start a donation drive for your local charities – whether it’s a domestic violence shelter, animal shelter, or foodbank
  • Research ways you can be involved in local service projects this year
  • Get on VolunteerMatch or call local charities and find areas of interest, whether it’s helping children and youth with their homework or taking care of rescue dogs at a shelter. Pitch in and make your neighborhood and city a better place.

February 12: Work Stress

It’s not stress that kills us, it is our reaction to it. — Hans Selye

• • Keep pictures or objects around you of things that make you smile
  • Having a rough morning? Take a minute to do something that helps put you in a good mood. When we rush ourselves into productivity mode, we can end up feeling like we aren’t doing enough and then we become overwhelmed. Taking breaks throughout the day or during large tasks can help us remain focused and not force our brains to work at full speed for the entire task/day.

• Co-workers
  • Bring donuts or some other treat to the workplace!
  • Offer them a hand with a project they need help with
  • Run an errand for someone who might be too busy to do it
  • Bring treats into the office
  • Tell your coworkers how much you appreciate them.
  • If you’re between jobs, was there someone who took you under their wing at a prior job? Thank them!
  • A cheery attitude goes a long way too! Extra smiles and kindness at work today goes a long way. 

February 13: Personal Safety

God is our refuge and strength, an ever-present help in trouble. – Ps. 46:1

• First Responders
  • Take time today to thank your local police officers, firefighters, emt’s, etc!
  • Visit your local station to learn about how you can help your local police do a better job
  • Sign up for making a homemade meal for the fire station one night a week or month
  • Order pizza or other food/coffee to your police department/firehouse/ (make sure you let them know it’s coming)
• Medical Professionals
  • We seem to see them most often when we are in need of help- take a moment when the situation isn’t so immediate and let them know you appreciate them.
  • If you see a doctor or caregiver, thank them for their time and expertise.
  • Ask them how they are doing, because they are always asking us about how WE are doing.
  • Order pizza or other food/coffee to your local hospital/medical facility (make sure you let them know it’s coming)
  • Donate blood/plasma
• More Ideas
  • Take a self defense class
  • Soldiers appreciate cards of thanks for their service and need support when they have returned from service abroad. Check with your local National Guard to see what kind of volunteer and/or donation opportunities are available for you

February 14: Valentines/Interactions

That’s what people who love you do. They put their arms around you and love you when you’re not so lovable.― Deb Caletti

• Support network
  • Show a loved one some extra attention today. For many people, Valentine’s Day can be lonely, which makes it a great opportunity to step in and show someone they are never alone
  • Friends are some of the most important people in our lives outside of our families. Take time today to let your friends know how much you love and appreciate them
  • Take a friend out to lunch, write a letter to a friend who lives far away, or bring coffee to a friend while they’re at work
  • See if you can teach your kids/grandkids how to knit or crochet, or maybe even change the oil in the car
  • Ask them to teach you something in return!
  • Reach out to an elder and see if they need help setting up something electronic
  • Maybe you know a student in a school across the country who would appreciate a note or a care package

February 15: Family

Family and friendships are two of the greatest facilitators of happiness. — John C. Maxwell

See Day 3 – Relationships for A LOT more ideas

• • Find out their love language and do something meaningful to them
  • Tell them how much you love them/what they mean to you
  • Spend quality time together – Build an extravagant pillow fort together and watch their favorite movie/Read together/what they enjoy (it’s still fun even as an adult!)
  • Do something special for the parents in your life, whether they are your own, or maybe your own kids are new parents

February 16: Planet

• •  Clean up trash in your local park or in your neighborhood
  •  Ask if you can use your own cup when you get your daily coffee
  •  Shop secondhand, or join a “No Buy/Swap Group” on social media instead of buying new
  • If you’re feeling bold- plant a tree or some flowers…. Weather permitting of course.
  • Look into starting a recycling group or how you can be more proactive about green efforts.

February 17: (Presidents’ Day) Random Acts of Kindness

No act of kindness is too small. The gift of kindness may start as a small ripple that over time can turn into a tidal wave affecting the lives of many. – Kevin Heath

• •  Random acts of kindness can be small or big, but with the intention of just doing something nice.
  • Could be for a stranger or someone you know!
  • Some Examples: pay for the person behind you, make cookies for a neighbor, hold the door for someone, leave a basket of balls at the dog park, compliment a stranger, smile at someone, write a nice note for someone, etc

February 18: Mental Health/Mindful Health and Wellness

Was it a bad day? Or was it a bad five minutes you milked all day. – unknown

• • We often get caught up in negative thinking without realizing it. Take the time to doubt your fears and question them as they arise. Remember those times where you’ve proven your fear is wrong and hold those examples close.
  • Check yourself. Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them
  • Keep that favorite Bible verse or quote prominently displayed where you can easily remind yourself – and move it around from time to time so it doesn’t fade into the background
  • Reminder: It’s OK to ask for professional help. Forcing positive thoughts isn’t authentic or helpful, especially if you live with anxiety, depression, or other mental health conditions. If you find yourself in a thought pattern that you can’t shift out of, consult a mental health professional

February 19: Bills

Why worry about your clothing? Look at the lilies of the field and how they grow. They don’t work or make their clothing, yet Solomon in all his glory was not dressed as beautifully as they are. And if God cares so wonderfully for wildflowers that are here today and thrown into the fire tomorrow, He will certainly care for you. – Matthew 6:28-30

• RIP Medical Debt – This non-profit goes around paying of people’s medical debt – https://unduemedicaldebt.org/ 
• Stay Organized – Keep track of due dates with a calendar or app to avoid last-minute stress.
• Set Up Autopay or Reminders – Automate bills when possible, or set alerts to stay on top of payments.
• Budget Wisely – Know your income vs. expenses and prioritize essentials first.You can find lots of budget templates/guides free online!
• Break It Down – If a bill feels overwhelming, see if you can make smaller payments over time.
• Negotiate When Needed – Many companies offer payment plans or hardship options if you reach out.
• Build an Emergency Buffer – Even a small savings cushion can ease financial stress.
• Take a Breath – Money stress is real, but tackling it one step at a time makes it manageable.

February 20: Overwork

Sometimes, the most productive thing you can do is relax. – Mark Black

• • TAKE YOUR VACATION DAYS
  • Recognize the Signs – Feeling constantly drained, irritable, or struggling to focus? That’s burnout knocking.
  • Set Boundaries – Know when to say no and protect your off-the-clock time.
  • Prioritize & Delegate – Focus on what truly needs your attention and share the load when possible.
  • Take Breaks – Even short pauses help reset your brain and boost productivity.
  • Speak Up – If your workload is too much, have an honest conversation with your boss or team.
  • Take Care of Yourself – Sleep, nutrition, and movement matter more than you think.
  • Work Isn’t Everything – Make time for hobbies, friends, and things that recharge you
• Things to help in the moment
  •  When you’re sitting or standing for a long time, your muscles can fatigue leading to poor posture and injuries. Breaks are essential to help lower the risk or ergonomic injury.  Try breaking up repetitive tasks or positions by stretch for a couple of minutes ever 20-30 minutes, take walking meetings, standing up when taking phone calls, or setting reminder for breaks on your phone.
  • Microbreaks:  https://ehs.stanford.edu/subtopic/microbreaks
  • Practice the 20/20/20 rule
    •  Let your eyes relax when working on the computer for long periods of time – every 20 minutes look at something 20 feet away for 20 seconds

February 21: Community

The greatness of a community is most accurately measured by the compassionate actions of its members – Coretta Scott King

• Check In on People – A simple “How are you?” can go a long way. Support starts with connection.
• Share Resources – If you know of food banks, shelters, or assistance programs, spread the word.
• Support Local – Shopping at local businesses and donating to community causes keeps your area thriving.
• Be a Good Neighbor – Offer help, share kindness, and look out for those around you.
• Lead with Compassion – Small acts of care create ripple effects that strengthen the whole community.
  • Research ways you can be involved in local service projects this year
  • Get on VolunteerMatch or call local charities and find areas of interest, whether it’s helping children and youth with their homework or taking care of rescue dogs at a shelter. Pitch in and make your neighborhood and city a better place.
  • Volunteer at your local library
  • Volunteer with Big Brother/Sisters or YMCA
  • Start a Little Free Library in your Yard
  • Drive Through Difference – Pay for the person behind you in the drive thru
  • Or even just smile at your neighbor as you pass by. Sometimes the smallest acts can have the biggest difference.
  • Be kind/compliment a barista/cashier
  • Put your cart in the coral when you’re done shopping – maybe even put some others you see away!
  • Leave a thank you note/gift for mail service

February 22: Shelter:

Home is where love resides, memories are created, friends always belong and laughter never ends – Unknown

• • Homeless
    • Volunteer! Volunteering can make a bigger impact than you realize with many organizations
    • Socks are one of the items shelters need a lot of
    • Make winter scarves, hats, mittens – or masks!
    • Donate food/Personal hygiene supplies
    • Winter clothes and other cold weather supplies are especially needed as the temps drop
    • Donate food to a food bank (huge need this time of year)
    • Organize a food drive
    • Help deliver donations
  • Work on some of those Honey-Do tasks around the house
  • Create a Safe Space – Even small touches like decluttering or cozy lighting can make home feel more peaceful.
  • Does the mess in your home feel overwhelming? – Look into guides online on how to tackle it – it all starts on small step/task at a time.
    • There can be a lot of shame in asking for help, but getting help can create a space that allows you to feel okay again.

February 23: Purpose

I think God’s hope and plan for us is pretty simple to figure out. For those who resonate with formulas, here it is: add your whole life, your loves, your passions, and your interests together with what God said He wants us to be about, and that’s your answer. –  Bob Goff

• Pastor/Teacher/Mentor
  • Send them a note/card/email
  • Ask them how you can support them
  • Drop off food/gift card at their house
  • Arrange a meal or a potluck with the rest of the church in your pastor’s honor
  • Ask your mentor what you can help them with
  • Don’t forget to pray for them!
• Purpose Evolves – You don’t have to have it all figured out; what drives you can change over time.
• Follow What Energizes You – Pay attention to what excites or fulfills you—it’s often a clue to your purpose.
• Small Steps Matter – You don’t need a grand plan; even small actions toward your passions build momentum.
• Comparison Kills Joy – Your journey is yours alone—don’t measure it against someone else’s timeline.
• You’re Not “Behind” And You Are Enough – There’s no set schedule for finding meaning—your path unfolds at God’s pace for you. Purpose isn’t about proving your worth either, it’s about being the person God calls you to be.

February 24: Anxiety

You don’t have to control your thoughts. You just have to stop letting them control you – Dan Millman

Peace is not the absence of conflict, it is the ability to handle conflict by peaceful means. – Ronald Reagan

• Make Peace
  • Forgive(easier said than done, we know)
  • Find the commonality
  • Been needing to get something off your chest? Make a point to make peace with whatever is weighing on your heart today
  • Maybe it’s needing to apologize to someone you know you hurt
  • Maybe it’s just taking time today to surrender to God, recommit yourself to Him
  • Whatever puts your soul at ease today, know we are praying for you
  • Create a space in your home where you know you can just have a quiet moment. Whether it is to write, read, or just relax. 
• Empathetic Communication
  • It can be hard to be nice to those we don’t agree with, but today is a great day to try!
  • We all have people in our lives who we disagree with, and it can be hard to reach out to them
  • It doesn’t have to be anything big! Maybe compliment their new profile photo or like a cat video they shared
  • Let someone know today that your love for them is greater than your disagreements 

February 25: Future/Saving

Do not save what is left after spending; instead, spend what is left after saving – Warren Buffett

• • Start Where You Can – Even small savings add up over time—consistency matters more than the amount.
  • Plan, But Stay Flexible – The future is unpredictable, so build a financial plan that can adapt.
  • Emergency Funds Are Key – Having a cushion for the unexpected reduces stress and keeps you afloat.
  • Think Long-Term – Retirement, big purchases, and life goals feel far away until they’re not—start prepping now.
  • Avoid the “All or Nothing” Trap – Saving a little is better than not saving at all; progress is progress.
  • Set Clear Goals – Whether it’s a home, travel, or security, knowing what you’re saving for keeps you motivated.
  • Future You Will Thank You – Every step you take now makes things easier down the road.

February 26: Driving

Leave sooner, drive slower, live longer – unknown

• • No need to rush – Check your high beams/head on swivel
  • Stay Present – Distractions are everywhere; keep your eyes on the road and your mind on driving.
  • Patience Saves Lives – Rushing leads to mistakes—give yourself extra time and drive defensively.
  • Check Your Blind Spots – Literally and figuratively—stay aware of your surroundings and other drivers’ actions.
  • Road Rage Isn’t Worth It – Letting go of frustration keeps you and everyone else safer.
  • Maintain Your Car – Regular oil changes, tire checks, and brake inspections can prevent bigger problems.
  • Weather Changes Everything – Adjust your speed and following distance when roads are wet, icy, or foggy.
  • Buckle Up, Always – It’s simple, but it saves lives—make it a non-negotiable habit

February 27: Failure

Failure isn’t fatal, but failure to change might be – John Wooden

• • • Take time for you
    • Failure Is Not the End – It’s a step in the process, not a final destination.
    • Learn, Don’t Linger – Reflect on what went wrong, but don’t get stuck in it.
    • Everyone Fails – Even the most successful people have faced setbacks—what matters is how you move forward.
    • Separate Failure from Identity – Failing at something doesn’t mean you are a failure.
    • Adjust, Don’t Quit – Sometimes failure is just a sign to try a different approach.
    • Give Yourself Grace – Be as kind to yourself as you would to a friend in the same situation.
    • Keep Going – The only true failure is giving up—every setback is a setup for a comeback.