Module 11

"Put Your Oxygen Mask On First" 30-Day Challenge

One small daily self-care action for 30 days — track your consistency and energy

Thirty days. One non-negotiable daily action for yourself. Not for your kids, not for your partner, not for work. For you. The science is clear: parental well-being is the single strongest predictor of child emotional regulation. This isn't optional — it's infrastructure.

Choose Your Daily Action

Pick ONE from the list below, or write your own. The only rule: it takes 10-30 minutes, it's for you, and you do it every single day.

Physical Options

✓20-minute walk (alone, no phone)
✓15-minute stretching or yoga
✓10-minute cold shower or cold plunge
✓20-minute strength workout
✓15-minute dance to music you love

Mental/Emotional Options

✗10-minute journaling
✗15-minute meditation or breathwork
✗20 minutes reading (not on a screen)
✗15-minute phone call with a friend
✗10-minute gratitude + intention setting

My chosen daily action:

When I'll do it each day (be specific — 'after kids are in bed' or '6:15 AM before anyone wakes'):

30-Day Tracking Table

Mark each day: check mark for completed, X for missed. Rate your overall energy 1-5 at the end of each day. At the end of each week, note any patterns.

Week 1 (Days 1-7)

Day	Date	Done?	Energy (1-5)	Notes
1
2
3
4
5
6
7

Week 1 reflection — what I noticed:

Week 2 (Days 8-14)

Day	Date	Done?	Energy (1-5)	Notes
8
9
10
11
12
13
14

Week 2 reflection — what I noticed:

Week 3 (Days 15-21)

Day	Date	Done?	Energy (1-5)	Notes
15
16
17
18
19
20
21

Week 3 reflection — what I noticed:

Week 4+ (Days 22-30)

Day	Date	Done?	Energy (1-5)	Notes
22
23
24
25
26
27
28
29
30

Week 4 reflection — what I noticed:

30-Day Review

Days completed out of 30:

Average energy score Week 1 vs. Week 4:

What changed in how I feel, parent, or show up for my family?

Will I continue this habit? What will I adjust?

When You Miss a Day

If you miss a day, don't start over. Just do it the next day. The goal isn't perfection — it's building the identity of a parent who takes care of themselves. Missing one day doesn't break the streak; quitting does.