Week 1 of the Sass Wellness Challenge is all about giving yourself a 20‑minute timeout each day — and science says it’s worth it. Taking intentional breaks that help you relax isn’t just about “feeling good” in the moment — research shows that short daily practices like meditation, deep breathing, or mindfulness can actually reduce anxiety, ease stress, and boost overall well‑being over time. In a large study, just 10 minutes of daily mindfulness helped decrease anxiety and depression while improving overall mood and healthy habits compared to a control group, and those benefits were sustained over a month of practice.
And it’s not only about your mind — relaxation also supports your ability to stay present and emotionally balanced throughout the day. According to experts, even brief pauses help clear mental overload, restore focus and improve concentration after stressful tasks. By carving out 20 consecutive minutes for yourself each day — whether through journaling, a calming bath, stretching, or mindful breathing — you’re creating space to reset both mentally and physically, making you more resilient and energized for whatever the day brings.
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This article is sponsored by Ultimate Wellness
Keep track of your challenges and share your photo or status updates by tagging Sass Magazine and using #SassWellnessChallenge on either Facebook or Instagram, and you’ll be entered to win prizes!
Why Do It?
- Many of us hold jobs that often result in sedentary days, sitting at our desks all-day, and an office culture not conducive to healthy activity
- Many of us make New Year’s resolutions to change unhealthy behavior and lifestyle, this way we can support and help each other keep those resolutions
- Gives us a reason to keep in touch through the new year, and celebrate together at the end of the challenge!
When Is It?
- The 2026 #SassWellnessChallenge begins on January 12, 2026 and will continue for a 6 week time period. You can start the challenge at any week, and you don’t necessarily have to do each challenge in succession.
WEEK 1 :: TIME OUT 20
We’ll start out easy! For Week 1, we challenge you to take a total of 20 minutes MINIMUM per day to do something that will help you relax.
What counts for relaxation? Count anything you deliberately do that helps you to relax…. deep breathing, meditating, mindfulness, journaling, reading, listening to soothing music, taking a bath, or sipping your favorite tea. Also try self-massage, stretching, yoga, aromatherapy, or turning off all electronics. You don’t have to do the same thing each day, try a few different things out, see if one of them is something you can continue throughout the year.
Questions:
- Does watching TV count as relaxation? No.
- Does napping or sleeping count? No.
- Does it need to be 20 consecutive minutes? Yes.
- What if I relax for only 10 minutes, do I get partial credit? No. You must complete the challenge in full with a minimum of 20 consecutive minutes per day in order for it to count. Reversely, if you commit longer than 20 minutes daily, great…but that still only counts for 1 day (you don’t get to do a roll-over to the next day!).
Need some inspiration or other suggestions? Check out our Week 1 Wellness Challenge Pinterest board!
Be sure to post on Facebook, Instagram and use #SassWellnessChallenge to be entered to win one of our weekly Sass Wellness Challenge prizes!
*Disclaimer: The Sass Wellness Challenge is intended for general wellness awareness only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use the Sass Wellness Challenge to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have during this challenge.
Ultimate Wellness offers personalized health optimization programs designed around your unique goals. From weight and body composition support to BHRT hormone optimization and aesthetic treatments, their expert team guides you every step of the way. With a customized, whole-body approach, Ultimate Wellness helps you achieve real, lasting results so you can look and feel your best—inside and out.
Kim is the owner and publisher of Sass Magazine, as well as the owner of Sass Studios, a boutique graphic design studio in Frederick, MD. When not in the office, Kim can be found doing some of her favorite hobbies—reading a book, dancing, traveling, or playing with her rescued pitbull.
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