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Information and advice for young people in Suffolk

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Click here for Week Two Challenges 8-14

Home » My health » 30 Day What's Up Challenge » Click here for Week Two Challenges 8-14 Share page:

Click here for Week Two Challenges 8-14

Posted by on 19 April 2020

Day 8 Challenge - Plant something that you can watch grow or adopt a houseplant in need of some TLC. 


Why is this good for your emotional health and wellbeing?

When we are feeling down nature reminds us that we live in a beautiful world. Research shows that nature heals and soothes us. When we see scenes of nature, it reduces our anxiety, fear, and stress levels and makes us feel better emotionally.

How to complete this challenge:

Have a go at planting something and why not name your plant? I used to have a cheese plant called ‘Mr Cheese’ which I talked to! (Unfortunately, I had to say farewell to him as he grew too big, so now I have a Cactus called Spike!)

Don’t forget to keep watering your leafy friend. Here's why a Pet Plant should be your new best friend. This site has some good Houseplant care tips.

If you would like to get a little more creative you could create a terrarium (a mini plant world in a glass jar or container), Or make a Fairy Garden:

If you want to plant something, but don't have any seeds to hand then try growing fruit and veg using your kitchen food scraps - like planting seeds from apples and peppers. This video shows you what things you can re-grow: 

You don’t need a garden to plant seeds - they can be planted in things like plastic yogurt pots and left by the windowsill.

Here's some other useful websites you can explore:

Suffolk Wildlife Trust website 

Save the Student - grow your own food 

RSPB Daily Wildlife Challenge and things to do at home

Day 9 Challenge – Try some Yoga or Tai-Chi

Why is this good for your emotional health & wellbeing?

Yoga, and Tai-Chi (which is a form of Chinese martial arts), are good activities to do if you’re feeling stressed or anxious. They give you a gentle body and mind workout focused on your breathing which strengthens and relaxes the body, and they include some meditation to help calm the mind.

How to complete this challenge:

Find free beginners Yoga or Tai Chi tutorials on YouTube you can try. We found these videos which you might like: 

Yoga with Adrienne: 

Tai Chi 

Day 10 Challenge - Organise a virtual dance party with friends and family

Why is this good for your emotional health and wellbeing?

Dancing boosts our mood, keeps our bodies moving, and is a great way to stay connected in a joyful way with friends and family even though we are apart. It's also a fun challenge to do if you have a Birthday coming up!

How can I complete this challenge: 

Below we have provided instructions to plan an epic virtual dance party!

Step 1. Decide what video App to use - Zoom, FaceTime, Google hangout, WhatsApp, Skype, Houseparty etc 

Step 2. Consider the number of guests you should have? 

Step 3. Create a name for your virtual dance party 

Step 4. Choose a dress code - is there a theme? Do you want guests to be in fancy dress? For instance you could get everyone to make a fancy dress costume with things they have at home.

Step 5. Send out an online party invitation - So everyone knows when to be online. These websites let you create free invites but you do have to register - CanvaGreenvelope, Punchbowl, Evite

Step 6. Share your party music playlist so everyone can dance to what your dancing to - Create and share your playlist on Spotify or Youtube. Or DJ/play live music to your guests?

Step 7. Create the right party setup for you and your guests - Think about where to position your camera, decorations for an amazing backdrop, and lighting? Connect your laptop to your TV or projector so you have everyone on a big screen. 

Step 8. Are you having party games? Here's some game ideas:

Most Likely To... "most likely to" scenarios where you decide which friend would be most likely to do that thing. Whoever it is has to drink. Most likely to.. get... own... questions that you could create.

Heads Up - Using Heads Up App - a person holds their phone screen to their forehead and players describe the word on on screen for them to guess who/what it is.

Psych - using Psych App players make up fake answers to real trivia questions, and one player must choose the real answer among the fakes.

Scavenger Hunt - Get everyone looking for specific items in their home - who has the most items wins.

Step 9. Yummy treats! - Before the party starts, send or drop-off some treats like cookies, cupcakes, and popcorn to friends doorsteps if they live close by. 

Step 10. Have fun! 

Day 11 Challenge - Do some breathing exercises

Why this is good for your emotional health and wellbeing? 

Focusing on your breathing is good for calming the body and mind if you’re feeling frustrated, stressed or anxious!

How to complete this challenge:

Try the below breathing exercises... 


The above exercise should help if you've had a really stressful day and need to release any tension.

The below 1-minute breathing exercise clip might help when you're out and about and you need to take a moment out to focus... 

Or if you type 'deep breathing' into Google you get a 1-minute breathing exercise clip come up that you can follow.


Day 12 Challenge - Go for a walk and smile to people you see.

Why is this good for your emotional health and wellbeing?
Social distancing right now doesn't mean that we can't be friendly and smile to people that we see when we are out doing our daily exercise or at the shop, When you smile the muscles in your face trigger the release of Neurotransmitters called Endorphins. These Endorphins make you feel happy and less stressed. So smiling even when you don't feel like it, can help you feel better, as well as making others smile too. And taking a walk in the fresh air helps clear your mind and stretch the legs so we take a break from our screens.


This message to young people from a young person explains why we mustn't forget about social distancing - Click here 

How to complete this challenge:

Go for a walk and smile, say hello to anyone you see.

Day 13 Challenge - Take a virtual trip.

Why is this good for your emotional health and wellbeing?

Being able to see things of interest or of natural wonder helps take our minds off things and keep us active. Even tough we can't physically go and visit places at the moment, we can still experience exploring places through virtual tours which can make us feel like we are really there!

How to complete this challenge:

Here's a list of our favourite online virtual tours you might like to explore...

Take a trip to the zoo or go on sarfari:

Chester Zoo virtual live stream of animals 

South Africa WildWatch Live Safari tours

Explore iconic places around the world:

Stonehenge virtual tour

Lights over Lapland virtual tour

Cliffs of moher Ireland virtual tour - you do feel like you're standing on the cliff top and tower looking out at the sea.

Central Park New York guided tour

The Vatican Rome virtual tours

National Trust virtual tours - with full nature sound effects!

Take a trip to a museum:

The British museum London virtual tour

The Louvre museum Paris virtual tours - see famous paintings and antiques up close.

Guggenheim museum New York virtual tour

Go to the theatre:

The shows must go on - Andrew Lloyd Webber musicals every Friday at 7pm.

Take a trip to space:

NASA virtual tours

Clubbing at home:

Ibiza open-air club #StayAtHomeSessions – stream some of 2019’s best DJ sets from Ibiza.

Day 14 Challenge - Watch a 'Feel good' movie.

Why is this good for your emotional health and wellbeing?
A 'feel good' movie is a great pick-me-up if you're feeling down. Whether it's a romantic comedy, a Disney classic or an action-hero adventure, either watched with friends and family or tucked up in bed, films help us experience a dreamworld where anything is possible and this can leave us feeling inspired. Here are some of our favourite feel good movies you might like:

Big Hero 6 (2014)
About a boy who is bereaved after losing his older brother and befriends a loveable inflatable robot. Why you should watch it: Heart-warming animated action movie.

The Princess Bride (1987)
A princess who is betrothed to a nasty prince.
Why you should watch it: A classic 80s movie full of action, Swordfights, and monsters -easy to watch and unwind.

10 things I hate about you (1999)
A popular teenager can’t go on a date until her ill-tempered older sister does.
Why you should watch it: an all-round good high school romance chick flick of the 90’s that will make you laugh.

Forest Gump (1994)
The life story of a brave man from Alabama with a low IQ who faces many obstacles growing up, but doesn’t let them ruin his happiness.
Why you should watch it: Really inspiring - you won’t believe it’s a true story!

The Lion King (1994)
A lion cub and future king Simba searches for his identity.
Why you should watch it: One of the best Disney films showing the highs and lows, sorrow and laughter of the ‘Circle of life’.

Ever After: Cinderella Story (1998)
The ‘real’ Cinderella story.
Why you should watch it: Shows the darker not so fairy tale side of the Cinderella story and portrays Cinderella as a strong-minded heroine whose not afraid to fight for her happiness.

The Goonies (1985)
A bunch of misfits set out to find pirates ancient treasure, so they can save their home.
Why you should watch it: One of my fav childhood films so I’m sure you’ll love – a nice fun, easy watch.

The Greatest Showman (2017)
Tells of a visionary who rose from nothing to create the birth of the Circus which became a worldwide sensation. 
Why you should watch it: A great musical, heart warming, about following your ambition and imagination. Includes epic tunes that are currently in the charts. 

Sing (2016) 
A koala stages a grand singing competition for the world's animals in order to save his elegant theatre. 
Why you should watch it: It's a funny and quirky animated musical.

Inside Out (2015) 
The film takes place in the head of an 11-year-old girl named Riley, and her five emotions—Joy, Sadness, Anger, Fear, and Disgust—which are portrayed by characters who help Riley navigate her to deal with moving to a new city, house, and school. 
Why you should watch it: It is a moving film that helps you to take a look inside our own minds about how we are feeling. The film has some deep things to say about the nature of our emotions.   


From Goonies via GIPHY

Did you get through all of these challenges?

 A big well done if you managed to do all of these challenges.

Now are you ready for more challenges that will get you - singing, relaxing and laughing out loud! Go to Week three challenges 15-21 page.

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