Every challenge theme
94 themes, and two new ones arrive every day. Each page shows the first week of to-dos, so you can see what a theme asks of you before you start.
Anger
Body
Cooking for Yourself
For anyone who lives on takeout, snacks or skipped meals and would like more home-cooked comfort.
Feeling at Home in Your Body
For anyone who feels at odds with their body or only notices it when something hurts.
Moving a Little Every Day
Gentle daily movement for people who do not want a workout plan, just a body that feels a little looser and a mood that…
Slowing Down at Meals
For anyone who eats standing up, over a screen, or without noticing.
Boundaries
Caregiving
Communication
Apologizing Well
For anyone who over-apologizes, under-apologizes, or freezes when an apology is due.
Getting Better at Asking for Help
For people who carry everything alone because asking feels like a burden or a weakness.
Listening Better
For anyone who notices they are planning their reply while the other person is still talking.
Saying What You Feel
For anyone who keeps feelings to themselves until they spill over, or never quite finds the words.
Confidence
Comparing Yourself Less
For anyone who measures their life against other people's highlights and comes up short.
Handling Rejection Gently
For anyone who takes a no hard, whether it comes from a job, a date, a friend or a group.
Rebuilding Confidence in Small Steps
For when your confidence has taken a knock and everything feels like a risk.
Speaking Up in Groups
For anyone who has something to say in a meeting, class or group conversation and stays quiet.
Taking Criticism in Stride
For anyone who replays every critical comment for days or bristles before the other person has finished.
Trusting Yourself More
For anyone who second-guesses every choice or checks with everyone else before deciding.
Connection
Keeping in Touch from a Distance
For anyone whose family or old friends live far away. Each day is one small way to stay part of each other's lives…
Making Friends as an Adult
For grown-ups who would like more friends but are not sure where to start once school is behind them.
Reaching Out to People
For when your circle has gone quiet or you have been keeping to yourself.
Showing Up for a Friend
For anyone who wants to be there for the people they care about, especially when life gets hard for them.
Starting Conversations with Strangers
For anyone who would like a little more friendly contact in daily life.
Welcoming People into Your Home
For anyone who would like to have people over more often but feels the house, the cooking or the nerves get in the way.
Writing Letters and Little Notes
For anyone who misses the warmth of a handwritten word. Each day is one small way to write a note, card or letter, to…
Creativity
Getting Back to a Hobby You Loved
For anyone who has let a favorite pastime slip away under work, family or a busy season.
Learning Something New
For anyone who misses the feeling of being a beginner, or keeps meaning to pick up a new skill.
Making Something with Your Hands
For anyone whose days happen mostly on screens. Each day is one small hands-on making task, from folding, sketching and…
Focus
Loosening the Phone Habit
For anyone who picks up their phone without deciding to and puts it down feeling worse.
Staying Informed Without the Overwhelm
For anyone who feels drained or on edge from the headlines. Each day is one small way to follow the news on your own…
Gratitude
Grief
Grounding
Breathing a Little Easier
For anyone who notices they hold their breath or breathe fast when life gets busy.
Feeling Your Feet on the Ground
For the moments when everything speeds up and you feel far away from yourself.
Habits
Finishing What You Start
For anyone with a trail of half-done projects, open tabs and almost-finished chores.
Taking Care of Future You
For anyone who keeps leaving tomorrow's problems for tomorrow's tired self.
Home
Making Home Feel Cozy
For anyone whose home feels more like a place to pass through than a place to rest.
Taming the Paperwork Pile
For anyone whose mail, forms, bills and important papers have turned into a pile they avoid.
Tidying One Corner at a Time
For a home that has gotten on top of you and a mind that feels the same.
Kindness
Being Kind Online
For anyone who wants their time on screens to feel friendlier. Each day is one small way to bring warmth and care to…
Being a Good Neighbor
For anyone who barely knows the people living around them. Each day is one small, low-pressure way to be friendly…
Cheering Other People On
For anyone who wants to be the friend, coworker and neighbor who notices good news and celebrates it.
Giving Back to Your Community
For anyone who would like to help out beyond their own four walls but is not sure where to start.
Small Acts of Kindness
A daily practice of doing something small for someone else, which has a way of lifting the giver too.
Loneliness
Mindfulness
Keeping a Simple Journal
For anyone who would like to write things down but never knows where to start.
Living Less Rushed
For anyone who hurries through everything, even when there is no real deadline.
Making Room for Quiet
For anyone whose days are full of noise, screens and chatter. Each day is one small way to find a pocket of quiet, from…
Slowing Down the Mental Chatter
For the days when your mind will not stop talking. Each day gives you one small way to notice the noise, let it pass…
Money
Mornings
Motivation
Celebrating Small Wins
For anyone who finishes something and moves straight to the next thing without a pause.
Getting Unstuck, One Tiny Step at a Time
For the task you keep putting off and the guilt that grows around it.
Parenting
Being Present with Your Kids
For any parent, grandparent or caregiver who wants more unhurried moments with the children in their life, from…
Finding Patience with Your Kids
For parents and caregivers who love their children and still find themselves snapping.
Play
Laughing More Often
For anyone who can't remember the last time they laughed out loud. Each day is one small way to invite more humor and…
Making Music Part of Your Day
For anyone who has let music fade into the background. Each day is one small way to listen, sing, play or move to music…
Making Room for Play
For grown-ups whose days are all obligations and no fun. Each day is one small invitation to play, make, or mess around…
Planning Small Adventures
For anyone whose weeks have started to look the same. Each day is one small step toward a little adventure close to…
Relationships
Being Kinder with Your Partner
For couples who love each other and still slip into snapping, scorekeeping or taking each other for granted.
Getting Along Better with Family
For anyone who loves their family but finds time together tense or tiring.
Loosening Old Grudges
For anyone still carrying anger about something that happened a while ago.
Rest
Making Days Off Feel Restful
For anyone whose weekends or days off vanish into errands, catch-up work and screens.
Making Room for Rest
For people who are running on empty and cannot remember the last real break.
Self-Compassion
Bouncing Back from Mistakes
For anyone who replays every slip for days afterward. Each day is one small way to meet a mistake calmly, put right…
Easing Perfectionism
For people who redo, over-prepare and put things off until they can be flawless.
Letting Kindness In
For anyone who is quick to help others but brushes off compliments, offers and thanks.
Softening the Inner Critic
For anyone who talks to themselves more harshly than they would ever talk to a friend.
Sleep
Stress
A Gentler Commute
For anyone whose trip to work, school or errands leaves them tense before the day has started.
Easing Holiday Stress
For anyone who loves the holidays and still finds them exhausting, or dreads them outright.
Easing Sunday Night Dread
For anyone whose weekend ends with a knot in the stomach about the week ahead.
Finding Patience in Everyday Waiting
For anyone who gets wound up in lines, on hold or stuck behind a slow driver.
Getting Through a Hard Day
For anyone facing a day that feels heavy, long or simply too much. Each day is one small, steadying thing to do in the…
Study
Thinking
Making Decisions Without Agonizing
For anyone who goes around in circles over choices big and small. Each day is one small practice in deciding with…
Redirecting Unhelpful Thoughts
For thoughts that run in circles, jump to the worst case, or talk you down.
Staying Curious
For anyone whose days have started to feel flat or stuck on autopilot.
Transitions
Growing Older Gently
For anyone, at any age, who feels uneasy about the years adding up.
Settling Into a New Place
For anyone who has moved recently, or who still does not quite feel at home where they live.
Steadying Yourself Through Change
For anyone going through a move, a new job, a breakup, a new baby, retirement or any big shift.
Values
Wellbeing
Enjoying Time with Animals
For anyone who feels lighter around pets, birds or wildlife. Each day is one small way to notice, care for or simply…
Getting Outside Every Day
For anyone whose days pass between four walls and a screen. Each day is one small reason to step outside, in any…
Growing Something Green
For anyone who would like a little more life around them, with or without a yard.
Reading for Pleasure
For anyone who used to love books but lost the habit somewhere along the way.
Savoring Small Pleasures
For anyone whose good moments slip by unnoticed in a busy day. Each day is one small invitation to slow down and fully…
Work
Easing Back into Work
For anyone returning to work after a break, a leave, a vacation or a long stretch away.
Finding Meaning in Your Work
For anyone whose work, paid or unpaid, has started to feel like just a list of tasks.
Handling Conflict at Work
For anyone who dreads a tense coworker, a prickly email or a disagreement in a meeting.
Leaving Work at Work
For anyone whose job follows them home in their head, their inbox or their evenings.
Taking Real Breaks at Work
For anyone who eats lunch at the desk, skips breaks, and reaches the end of the workday drained.
Thanking People at Work
For anyone who means to say thank you at work and rarely gets around to it.
Worry
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.
Educational only — not medical advice, diagnosis or treatment. Find a licensed therapist if you want support.