Day 1

Write down your goals or write a letter to your future self.

Writing to your future self can help provide perspective, set goals, and reinforce positive changes.

Effectively plan for success using SMART Goals.

Day 2

Explore CIMplicity^®

Explore the tools and resources the program provides to help you stay on top of your treatment.

You can view all that the program has to offer on our website.

Day 3

Begin tracking your symptoms today.

Tracking symptoms can help you identify patterns and triggers, see how well your treatment is working over time, and communicate your progress to your doctor.

Easily track your symptoms using our Symptom Tracker.

Day 4

Prep a healthy snack or meal today.

Eating healthy, anti-inflammatory foods can reduce symptoms and improve overall well-being.

Anti-inflammatory foods include berries, fatty fish, olive oil, and leafy greens.

Day 5

Write down 3 things you’re grateful for.

Practicing gratitude can improve your mood and overall outlook, helping you focus on positive aspects of life.

Reach out to a CIMplicity Nurse Navigator to receive your complimentary treatment journal.*

*Nurse Navigators do not provide medical advice and will refer you to your healthcare professional for any treatment-related questions.

Day 6

Take a 5-minute walk or have a stretch session.

Regular physical activity can improve your overall health, boost energy levels, and reduce symptoms.

Log your exercise in the MyFitnessPal app to keep track of your habits.^†

^†MyFitnessPal is not affiliated with UCB. Additional terms and conditions may apply. Subscription required.

Day 7

Reflect: What made you smile this week?

It can help improve your perspective to look back on the week and remember some of the positive things that happened.

Guided journaling can help you reflect on the uplifting moments.

Day 8

Try a gentle mobility or yoga session today.

Mobility exercises and yoga can improve flexibility and promote relaxation.

Watch these videos for guided stretching suggestions.

Day 9

Journal for 5 minutes about how you’re feeling today.

Journaling can help you process emotions, gain insights, and track your progress over time.

Our treatment journals can help you log your thoughts, symptoms, and progress. You can request a complimentary journal from your Nurse Navigator.*

*Nurse Navigators do not provide medical advice and will refer you to your healthcare professional for any treatment-related questions.

Day 10

Call, text, or talk to someone you trust.

Open conversations can be a way to receive emotional support and practical help from friends and family members. Need help starting the conversation?

Use our Conversation Guides for tips on talking with others about your condition.

Day 11

Keep a log of your meals.

By monitoring what you’re eating, you can look back and see any patterns related to foods that may trigger your symptoms.

You can use our Food & Symptom Tracker to help keep track of your meals.

Day 12

Try a guided meditation.

Regular meditation is a great way to clear your head, and it can help with certain mental stressors.

Meditation apps like the Headspace app may help boost your sense of well-being.^‡

^‡Headspace is not affiliated with UCB. Additional terms and conditions may apply. Subscription required.

Day 13

Consider joining a support group locally or online.

If you already participate in support groups, reach out to support someone else in the community.

You can view specific organizations for your condition here.

Day 14

Reflect: What’s one thing you’re proud of?

Celebrating achievements, big or small, can boost self-esteem and motivation.

Guided journaling can help you reflect on the uplifting moments.

Day 15

Try a new low-impact activity.

Exploring new activities can keep your routine interesting and help you find what works best for your body.

Low-impact activities may include walking, stretching, and yoga.

Day 16

Try 3 minutes of deep breathing.

Taking time to breathe can help calm your body and lessen stress.

The 5-5-5 technique involves:

• 5 seconds of inhaling
• 5 seconds of holding your breath
• 5 seconds of exhaling

Day 17

Practice healthy communication: What’s one thing you wish people understood about your condition?

Healthy communication can improve relationships and help others understand your experiences and needs.

Use our Conversation Guides for tips on talking with others about your condition.

Day 18

Track your sleep: Aim for at least 7 hours.

Getting a healthy amount of sleep is important for your metabolism, cognitive functioning, and mental health.

Day 19

Identify one thing to let go.

Letting go of negative thoughts, habits, or triggers can reduce stress and improve overall well-being.

List things that cause stress that you can control, like social media consumption.

Day 20

Invite a friend to join the challenge.

Even if they don’t have your condition, having someone join the challenge adds camaraderie to the activities.

Looking for more support? View national support organizations.

Day 21

Reflect: What’s changed since Day 1?

Reflecting on progress can boost your motivation and help you appreciate the positive changes you’ve made.

Using your SMART Goals from Day 1, you can reflect on your progress toward achieving your goals.

Day 22

Build a mini wellness routine: Pick 2–3 small habits and set a time to do them daily.

Establishing a routine, like daily stretching, journaling, or deep breathing, can create consistency and make healthy habits easier to maintain.

Maybe some of the activities from this challenge can inspire some new habits?

Day 23

Practice self-compassion today.

Being kind to yourself can improve mental health, manage stress, and foster a positive self-image.

Day 24

Talk to a friend or loved one about what this challenge has meant to you.

Sharing your experiences can strengthen relationships and provide emotional support.

Our Conversation Guides offer helpful tips for opening up to others.

Day 25

Try a posture or balance exercise.

Improving posture and balance can help reduce pain, enhance mobility, and prevent injuries.

Watch these videos for simple, low-impact movements you can do at home.

Day 26

List 3 things you’ve learned about yourself.

Self-awareness can help you understand your strengths and areas for growth.

Rising Above the Challenges can help you put your experiences into words.

Day 27

Take a moment to thank someone who has supported you.

Expressing gratitude can strengthen relationships and provide emotional support to both you and the person you’re thanking.

Day 28

Reflect: What does wellness mean to you now?

Reflecting on your definition of wellness can help you set meaningful goals and appreciate your progress.

Day 29

Choose your favorite physical activity.

Identifying and engaging in your favorite activities can make it easier to maintain a consistent exercise routine.

Watch these videos for guided stretching suggestions.

Day 30

Celebrate your 30-day journey!

Reflect on how far you’ve come and prepare for what’s ahead—including how you can build on your momentum.

Using your SMART Goals from Day 1, you can reflect on your progress and even create new goals to stay motivated.