Join Us for The Mindful Reset: A 7-Day Challenge with The Big Silence

As we move toward World Mental Health Day (October 10th), The Big Silence is inviting you to take a mindful pause — a chance to reset, reconnect, and restore.

Introducing the Mindful Reset: A 7-Day Challenge ✨

• Track your progress and see what's to come with the updated Mindful Reset PDF we've created for you. 

What Is the Mindful Reset Challenge?

View Karena Dawn's message to learn about the Mindful Reset challenge:

The Mindful Reset is a 7-day wellness challenge designed to help you strengthen your mental well-being through simple, daily practices. Together, we’ll explore how hydration, gratitude, movement, and mindfulness can create more clarity, balance, and resilience in your life.

This simple yet powerful week-long challenge is designed to help you care for your mind, body, and spirit through small, daily practices that create big shifts in your mental well-being.

How the 7-Day Challenge Works

Every day of the challenge includes:

• 🎥 A short video from a friend ofThe Big Silence with tools, insights, and inspiration for your mental health. We'll be posting these daily on Instagram. 

• 💧 Hydration tracking because your brain and mood need water to thrive. Even mild dehydration can increase feelings of anxiety, fatigue, or irritability. Sip calm: even small boosts of hydration support clarity and mood. 

• 🌿 Gratitude practice to help with training your mind to notice the good and reduce stress. Gratitude is lower rates of depression and anxiety.

• ✨ Movement because even just a few minutes a day helps boost mood and calm anxiety. Regular movement (even gentle walks or stretching) helps manage symptoms of depression and anxiety.

And during the final five days, you’ll also be guided through Karena Dawn’s “5 Days to Zen” program inside the Tone It Up App. This program combines movement, mindfulness, and meditation to bring you back into balance. If you don’t have the app yet, you can start with a 7-day free trial to join us.

How to Join

1. Download your free Mindful Reset PDF checklist → Mindful Reset PDF

   • Use it to track hydration, gratitude, movement, and reflections all week long.

2. Follow along daily on Instagram (@the.big.silence) and YouTube for your challenge videos.

3. Check in with our community — share your progress and reflections with us on Instagram. Together, we’ll remind each other that we are never alone.

Daily Updates

We’ll be posting each day’s video and focus right here on this page as the challenge unfolds — so bookmark this blog and come back daily for fresh inspiration. 

🌙 Day 1: Why Staying Up Late Hurts Your Mental Health | Dr. Shane Creado

Sleep expert Dr. Shane Creado reveals why late nights are linked to anxiety and depression — and how better sleep can change everything. 💤

Dr. Shane Creado, MD of Amen Clinics is a globally recognized sleep performance Psychiatrist and mental optimization expert who helps high achievers—from elite athletes to top executives—unlock peak brain power through better sleep. He is the author of the #1 bestselling book Peak Sleep Performance for Athletes: The Cutting Edge Sleep Science that Will Guarantee a Professional Advantage.

🏃 Day 2: From Running Highs to Deep Rest | James Nicholas Kinney on Balance & Connection

Global CEO, creative leader and wellness advocate James Nicholas Kinney shares how he taps into high-frequency flow through running — and balances it with low-frequency rest using Yoga Nidra.

🧠 Day 3: How to Stop Negative Thoughts in Their Tracks | Dr. Morgan Anderson

Clinical psychologist and relationship coach Dr. Morgan Anderson shares a simple yet powerful tool to help you manage negative thoughts and break free from self-doubt. Learn how to shift your inner dialogue, reframe your mindset, and create space for compassion — one thought at a time.

As part of today's resources she has a free guided meditation for self-compassion. Listen to the meditation and take 10 minutes to connect within! 

If you've enjoyed hearing from Dr. Morgan, check out her podcast: Let's Get Vulnerable. Dr. Morgan had Karena Dawn as a guest on episode 490: From Darkness to Light.

💫 Day 4 (#1): A Moment of Presence Within the Body | Britt Piper, Somatic Practitioner

Brittany Piper is an internationally renowned speaker, author, Somatic Experiencing® Practitioner, and expert in sexual violence prevention and trauma-informed care. She is the author of Body First Healing: Get Unstuck and Recover from Trauma with Somatic Healing. On 10/10 only (Friday, World Mental Health Day) the kindle version will be available for just $1.99. 

🧘 Day 4 (#2): Taming Negative Thoughts | Dr. Jaime Zuckerman

Dr. Jaime Zuckerman is a licensed clinical psychologist and national expert in narcissistic abuse. If you like this exercise we highly recommend her workbooks! Dr. Z is the author of two interactive workbooks. Her first workbook, titled “Find Your Calm: A Workbook to Manage Anxiety,” garnered great success, prompting her to pen a second workbook titled, “Find Good Habits: A Workbook for Daily Growth.”

Day 5: 🌟 How to Fix a Broken Moment & Stay Aligned with Your Intuition | Laura Day

Laura Day, best-selling author, leading celebrity intuitive, and author of The Prism shares how to repair a broken moment — those times when you feel off track, disconnected, or uncertain — and guides you back to your inner wisdom. 

Day 5 (#2): Soul Body Scan with Alexis Artin

Today, transformational coach Alexis Artin guides you through a Soul Body Scan — a powerful practice to help you reconnect with your body, release what’s no longer serving you, and invite in calm, clarity, and gratitude. If this was helpful for you, consider visiting Alexis at www.soulswaypractice.com. She's offering a gift of 50% ANY new virtual studio subscription using code: soulsway50

Day 6: How to Release Anxiety Physically | Kati Morton

Today, therapist and mental health educator Kati Morton shares how to release anxiety through the body — simple, physical techniques to help calm your nervous system and let go of tension. 

Be sure to pre-order Kati Morton's most powerful book yet: Why Do I Keep Doing This?: Unlearn the Habits Keeping You Stuck and Unhappy. In this book, Kati helps you understand the emotional patterns holding you back and gives you the tools to change them.

Day 6 (#2): Nature is medicine for the mind. 🌿 Monica Richards the Ecobabe

Monica Richards shares how spending even a few moments outdoors can quiet the noise, lift your mood, and remind you—you’re part of something bigger. 🌎 Don't miss Monica's new show in development called Red Listed, Adventures in Conservation; it's a wildlife conservation show! 

Day 7: Burn Away Negative Thoughts with Monica Berg

Kabbalistic teacher Monica Berg shares a powerful practice to burn away negative thoughts and shift your energy toward light and renewal. Monica Berg is the author of Rethink Love, Fear is Not an Option, and the children’s books The Gift of Being Different and The Tale of the Other Glove, as well as the co-host of the popular Spiritually Hungry podcast, a researcher of human habits that hold us back, and a Look Within-fluencer.

Up Next: Join Karena for a Virtual Meditation in Honor of World Mental Health Day!

Meditate with Karena. 

Why Join the Mindful Reset?

This challenge is not about perfection — it’s about presence. Taking small, intentional actions each day helps:

• Improve focus and mental clarity

• Lower stress and anxiety

• Build resilience and self-compassion

• Create a sense of community and connection

When you take time to care for yourself, you strengthen your ability to show up fully in every part of your life.

✨ Don’t Miss the Bonus Resources! ✨
Be sure you’re subscribed to The Big Silence Newsletter to unlock exclusive perks:

• Bonus resources from our Mindful Reset challenge leaders

• A special coupon to celebrate World Mental Health Day in The Big Silence Shop

• First access to new tools, events, and inspiration to support your mental health journey

👉 [Subscribe Here] and stay connected with our community of healing and empowerment.

Ready to Reset?

Download your free PDF challenge checklist, join us daily on Instagram and YouTube, and let’s walk into World Mental Health Day feeling more grounded, connected, and inspired — together.

💛 With gratitude,
The Big Silence Team