NBTHS MENTAL HEALTH AWARENESS MONTH
DAILY CHALLENGE
Across the country, the month of May has been set aside as "Mental Health Awareness Month."
Our team of counselors and staff in the NBTHS Guidance & School Counseling Department is always here to listen and to support you. Let's work together to support one another & actively work towards breaking any stigmas too often associated with Mental Health! Being open to talking about it, acknowledging that everyone faces challenges (big or small) at some point, & demonstrating a willingness to support yourself or others are three things you can do today to help!
Are you interested in taking a more active approach towards improving your own Mental Health?
Yes? Then, join our NBTHS Mental Health Month Daily Challenge by clicking the link below. After signing up, look for a Daily Mental Health Challenge added to this News Feed post for each school day in May. By signing up, you'll also receive a daily email reminding you about the daily challenges. You can sign up at any time and complete one or more challenges per day. At the end of the month, we'd love to hear from those of you who completed the challenges!
NBTHS Mental Health Month Challenge Sign Up
DAILY MENTAL HEALTH CHALLENGES
5/1 & 5/2 - Make A Commitment To Making Mental Health A Priority!
Join this challenge - you'll be glad you did!
5/3 - Spread Positivity!
Did you know that someone else's good mood is contagious (with or without a mask)? This is called a "Positive Emotional Contagion." The simple acts of making eye contact & greeting the people you interact with can provide scientifically measurable benefits to both of you.
Today, you are being asked to make eye contact, smile (yes, even if you're wearing a mask, it's noticeable!), & say hello to at least 3 people today! Pay attention to how you & the other people feel or react to these simple acts!
5/4 - Breathe!
The way we breathe can have a tremendous impact on how we deal with and manage stress. Breathing is one of the most powerful internal tools you have to help manage stress or stressful moments.
Today, we want to introduce you to something called, "Square Breathing." Take a look at the link below and try practicing with it!
5/5 - Get Some Sleep!
This is perhaps the most important intervention to our mental upkeep!
The brain likes patterns - repetition & routine. If it receives signals on a regular basis, even unhealthy ones, it will lock into that pattern. Good sleep hygiene is of the utmost importance in preventing sleep disorders which can lead to other mental health issues like stress, anxiety, lethargy, lack of focus/attention, & poor eating habits.
Good sleep hygiene entails behaviors such as:
- Keeping a regular sleep schedule. Go to bed around the same time each night.
- Not eating a heavy late meal.
- Watching T.V. in a room other than in your bedroom.
- Turning the T.V. off 30 minutes before bedtime.
- Putting down any electronics 30 minutes before bedtime. The screen, even on dim mode, can still be stimulating to the brain via the eyes.
Tonight, try to establish a healthy sleeping routine - then stick to it!
5/6 - Practice Gratitude!
Gratitude is a powerful character strength! Research suggests that gratitude improves your mental & physical well-being. It increases happiness & resilience and also lowers stress & anxiety.
Today, identify one thing that you are grateful for and write it down on a piece of paper. Did someone do something special for you? Did you have an unexpected interaction that brought a smile to your face? Is there something specific in your life - family, friends, talent(s) you possess, a group you belong to - that motivates or inspires you?
After you wrote down that one thing that you are grateful for, write down any positive feelings that come up (& be specific!) Reflect upon this throughout the day.
Pro-Tip! Some of the happiest (& often most successful) people in the world make gratitude reflections a daily habit.
5/7 - Hydrate!
What in the world does hydration have to do with Mental Health? Well, in one 2018 study of over 3,000 individuals, those who drank more water had a lower risk of anxiety and depression than those who drank less water. Though the connection between dehydration and depression was stronger, researchers found that anxiety was higher in those who didn't drink enough water.
Your challenge for today is to drink more water! How much water? That depends on many factors including your age, height/weight, overall health. But, don't focus so much on a number. Instead, focus on the simple act of making an effort to hydrate your body more often than you normally would. If you're a numbers person, keep track of your intake by making a notation every time you finish the equivalent of one glass of water (8 ounces). This is about the size of a school lunch milk carton or about 8-10 sips of water from a water bottle or fountain. At the end of the day, take a few minutes to think about how you feel. If you feel great, let the amount you drank today become your baseline. If you want to increase your intake the next day, go for it!
5/8-5/9 - Weekend Challenge!
Pick any of the challenges shared with you this week and practice them over the weekend. (In fact, nothing is stopping you from doing that any day of the week!) What we are trying to do with this challenge to help each other establish healthy habits. The more you practice these strategies, the more likely they will become routine for you! Research suggests that it can take anywhere between 1 and 2 months to make new routines into habits. Practice, Practice, Practice!
Bonus Challenge!
Many people just don't feel comfortable talking about Mental Health. Let's change that! Talk with friends and family members about this challenge and the fact that addressing "Mental Health" is not just for people who are struggling with anxiety, depression, or a diagnosed illness. Think of Mental Health in a proactive sense; you are training your brain to become more resilient, stronger, and more apt to overcome challenges. And, you'll be better able to support someone else if they come to you for help as well!
Consider any athlete in any sport. Athletes train - they attend practices, regularly work out, eat a healthy diet, etc. They do this so that their bodies remain strong and prepared to meet the challenges of the next competition or game. By practicing strategies to improve your own Mental Health, you are also "in training" and will have the mental strength & capacity to approach challenges you may face in healthy ways! Mental Health = Mental Fitness!
Try to recruit some friends to train with you!
5/10 - Use Your Vision!
Learning how to focus on something can calm your body & your mind! Looking towards a horizon (long-range view) allows your brain to deliberately disengage. This gives your brain the break it desperately needs from too much screen time or a stressful environment. Doing so can replenish some space in your brain needed for attention which allows you to be more present when you need to be.
Your challenge for today is to find a horizon. While it won't be easy to get to the beach or to the mountains, there are other everyday options - a park bench, a tree in the distance, or simply looking outside of a window. Let your attention drift giving your mind some space to reset and recover. You can do this as often as you need to, for as long as you need to - (but please, not while you're in class!) Spend a few minutes after doing this evaluating how this practice made you feel.
5/11 - Engage In Active Listening!
Before we get into today's challenge, take a few minutes to think about what we've done so far. Why are you being encouraged to engage in small challenges each day? By doing so, you are changing your brain in positive ways! As we get deeper into these challenges, don't forget about the previous challenges you completed. You will get better and better at each strategy if you don't "put them on a shelf" and forget about them. Practice them daily! By the end of this month, you will have a mental locker filled with ways you can improve your mental health & mental fitness. If you talk about what's in your locker with others, you'd be helping someone else as well!
Today, you are being asked to fully listen to someone else without adding in any details about yourself. Choose a close friend or family member & ask them about the highlight(s) of their day. Use tips from 5/3 and make eye contact, smile, & listen intently to their responses. Engage more deeply by asking follow-up questions. Then, reflect on this activity by thinking about how you felt while doing this. By reflecting, you are reinforcing any of the positive effects you felt.
5/12 - Practice Cognitive Reframing!
Sounds difficult, huh? It's really not. Cognitive Reframing refers to changing your beliefs about events, which can actually change the physical structure of your brain. Basically, an event is only negative if you perceive it to be so. If you reframe an event as a difficult challenge to overcome - or something that you welcome and embrace for what it is - your stress lessens. When faced with a challenge, ask yourself, "Is there an upside here?", "Can I make this into a positive event?", or, "What can I learn from this experience?"
Over the last year, we've all faced a common challenge - the COVID-19 pandemic. This has forced all of us to do things differently - going to school, interacting with friends, shopping, traveling, etc. Is there something good that came of this? As students, you all learned how to attend school on a computer! And, in a matter of days after the initial quarantine, teachers & staff had courses up and running and we all learned how to navigate from one course to another. Many families had opportunities to reconnect and spend more time together. Think about that for a minute! It's amazing what we've all accomplished!
Challenge your own assumptions about how you view things, reframe the event, and focus on the growth opportunity. That's your challenge for today. Consider another challenge you faced and think about the growth that came from that experience.
Pro Tip! Have a conversation about this with a close friend or family member & share!
5/13 - Celebrate Your Strengths!
Have you ever spent time acknowledging and celebrating your strengths & talents? Or, are you more inclined to focus on your weaknesses? Most of us, unfortunately, dwell on our weaknesses. And, that can cause stress.
If you’re prone to overthinking, rehashing, fixating, obsessing, dwelling ... psychology experts call that ruminating. Like most people, you probably have many such incidents branded on your brain. The deadline you missed. The time you made a comment that could have been misconstrued. The opportunity you didn’t take. The opportunity you did take but then blew. The test you failed. The times when you should have taken a stand but didn’t. Whatever the stuff is that keeps you from falling asleep at night or wakes you up in the middle of it...
Rumination, as defined by the late Susan Nolen-Hoeksema, Ph.D., the Yale University psychology professor who pioneered research in this field, means you can’t stop thinking about the various aspects of a situation that are upsetting to you.
Rumination involves not just noticing the negatives, but continuously experiencing them. And, it is debilitating. Ruminating re-triggers all those same emotions—shame, sadness, anger—over and over. From your brain’s point of view, there is no difference emotionally between experiencing the negative event and thinking about the negative event. And when those negative emotions are elevated on a chronic basis, that causes stress. Stress can lead to depression, anxiety, and eating disorders...
Let's retrain our brains.
Your challenge...Think about your top 5 strengths and how you can use at least one of them today. Not sure about your top strengths? Take the FREE VIA Character Strengths Questionnaire to help you identify them by visiting: https://www.viacharacter.org/s...
5/14 - Get Some Exercise!
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. Exercise is also powerful medicine for many common mental health challenges.
Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood! And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.
Here's a snapshot of today's weather in 08902. It doesn't get much better than this! Do something today that gets you outside and moving - even if it's just for 10 minutes!
5/15-5/16 - Weekend Challenge!
Studies show that chronic isolation has severe health effects. With the past year of social distancing, we can all benefit from prioritizing connections with others!
This weekend, identify a friend or family member who may be struggling with loneliness & come up with a meaningful way to help them. Haven't heard from a friend in a while? Give them a call! A neighbor just had a baby? Drop off a card or present. Make a meal or snacks & deliver to grandma and grandpa... & come up with a meaningful way to help them. Haven't heard from a friend in a while? Give them a call! A neighbor just had a baby? Drop off a card or present. Make a meal or snacks & deliver to grandma and grandpa...
Your weekend challenge is not about being a superhero & parachuting into a situation to save the day. A small favor can pack a huge punch!
Bonus Challenge!
Pick any of the challenges shared with you since the start of the challenge and practice them over the weekend. (In fact, nothing is stopping you from doing that any day of the week!) What we are trying to do with this challenge to help each other establish healthy habits. The more you practice these strategies, the more likely they will become routine for you! Research suggests that it can take anywhere between 1 and 2 months to make new routines into habits. Practice, Practice, Practice!
5/17 - Set A Goal!
Taking small, consistent steps forward is one of the best ways to harness your brain's incredible ability to learn & grow! Our brains are like muscles. When habits fade, so do their corresponding neural connections. However, when we intentionally engage in a practice repeatedly, even at the smallest level, we create new connections that result in lasting change.
Today's challenge on this incredible Monday is to identify a goal you want to accomplish. Write it down, then, think about how you can break it down into small actionable steps towards achieving it. What's the smallest step you can take today to move towards that goal?
5/18 - Stop Multitasking!
What Is Multitasking?
- Performing two or more tasks simultaneously
- Switching back and forth from one thing to another
- Performing a number of tasks in rapid succession
Sure. We all do it. You start one thing and then you get distracted and work on something else. I just did it myself! While writing this post, my cell phone received a text message and I felt compelled to respond. Multitasking seems like a great way to get a lot done at once. But research has shown that our brains are not nearly as good at handling multiple tasks as we like to think they are. In fact, some researchers suggest that multitasking can actually reduce productivity by as much as 40%.
And, some studies have even found that multitasking can have a negative impact on our mental (and physical!) health. It can increase negative emotions, make a person feel more irritable or impatient, and even lead to chronic stress. Multitasking has also been shown to increase the heart rate and levels of the stress hormone cortisol.
The results of these effects on the brain and body include:
- Less ability to filter irrelevant information
- More mistakes
- Increased stress, depression, and anxiety
- Premature brain aging
- Poor impulse control
None of that sounds fun! Let's put a stop to it! Today, your challenge is to actively work on one thing at a time. Finish what you start. Set your phones aside, clear your workspaces, and focus! Remove whatever distracts you! You can practice this at any time throughout the day. Try it tonight if you have homework in multiple subjects. See if you're able to complete your assignments more thoroughly and faster than you expected. Then, make this a daily habit.
Keep up the good work! Remember, we are in "Mental Fitness" training! If you've completed all (most) of the challenges so far, your brains are thanking you!
5/19 - Take A One-Minute Vacation!
Small stressors can quickly add up to major stress and one big stressful event can make you feel like your spinning out of control with no idea of how to start addressing it. If this sounds familiar, you are not alone. Everyone at some point feels overwhelmed and stressed. The trouble with stress is that if we don't learn ways to reduce it, our health can pay the price - both mentally & physically. One of the best ways to reduce stress is to get away & take a break from what's causing you the stress. So, where would you like to go?
Everyone loves to go on vacation! The good news is that you can take a vacation, any time, anywhere, whenever you need one. It won't cost you a cent and you will reap the benefits of the relaxation that comes with "getting away."
I'd like to introduce you to the "One-Minute Vacation."
Visualizing a stress-free place is a quick and easy way to help your whole body calm down and give you just the boost you need to get on with your day.
Today, take a one-minute mental vacation. Sit in a relaxed pose, close your eyes if you can, and let your mind wander. Try to ignore what's going on around you. (Please don't do this in class, though!) Think about a relaxing place you've visited or a place you'd like to visit someday. Take it all in - the sounds, the smells, the food... Who is there with you? What are you doing that's making you feel so relaxed and calm? While imagining this perfect vacation spot, focus on your breathing. Just pay attention to it. Breathe in and breathe out. If your mind drifts, return back to your place and focus on your breathing. After a minute or so, slowly open your eyes and reacquaint yourself with your surroundings. How do you feel?
Pro-Tip: Taking a one-minute mental vacation while focusing on your breathing is a form of meditation. When you are fully relaxed and focusing on your breathing, your heart rate slows down and you will feel a surge of energy and peace when you open your eyes again. Try taking a one-minute vacation every day - and especially when you are feeling stressed. Introduce this concept to a friend!
5/20 - Listen To Music!
Listening to music can be entertaining, and some research suggests that it might even make you healthier. Music can be a source of pleasure and contentment, but there are many other psychological benefits as well. Music can relax the mind, energize the body, and even help people better manage pain!
The notion that music can influence your thoughts, feelings, and behaviors probably does not come as much of a surprise. If you've ever felt pumped up while listening to your favorite fast-paced song or have been moved to tears by an emotional live performance, then you easily understand the power of music to impact moods and even inspire action.
But, what you listen to can also have negative impacts as well...
Today, please spend about 10-15 minutes listening to your favorite genre of music - but keep it to songs that have positive messages! Music that has an angry tone or expresses aggressive language is not what your brain needs while you are on this Mental Fitness journey!
For more information about how music influences your mental health, please take a look at this article: How Listening To Music Can Have Psychological Benefits
5/21 - Practice Mindfulness!
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.
Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.
The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.
Today, you are being challenged to practice mindfulness. Here’s how to do it:
How to Practice Mindfulness
While mindfulness might seem simple, it’s not necessarily all that easy. The real work is to make time every day to just keep doing it. Here’s a short practice to get you started:
Take a seat. Find a place to sit that feels calm and quiet to you.
Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.
Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.
Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—simply return your attention to the breath.
Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.
For a quick and easy way to get started, please watch this short video: 30 Seconds To Mindfulness
5/22-5/23 - Weekend Challenge!
Mindfulness is so important for our Mental Health & Fitness. But, we couldn’t just lead off with this topic at the start of the challenge. By now, you may have practiced several or all of the strategies shared with you during this monthly challenge. Your mind is now ready for Mindfulness!
Over the weekend, conduct some of your own research on Mindfulness. See if you can find some videos or free apps for your cellphones to help you continue the practice and make it a part of your daily routine!
Bonus Challenge!
Pick any of the challenges shared with you since the start of the challenge and practice them over the weekend. (In fact, nothing is stopping you from doing that any day of the week!) What we are trying to do with this challenge to help each other establish healthy habits. The more you practice these strategies, the more likely they will become routine for you! Research suggests that it can take anywhere between 1 and 2 months to make new routines into habits. Practice, Practice, Practice!
Welcome to the final week of our Mental Health Month Daily Challenge Program!
5/24 - Break Your Usual Routine!
Do you ever feel like each day is like hitting a “repeat” button? Often, we all fall into patterns: wake up, get ready for school, go to school, come home, eat something, watch TV/go online, go to sleep...repeat!
Breaking routines is a strategy that you can use as often as needed when you feel like you are in a rut. Changing things up can be just enough of a mental fitness exercise to “reset” your brain; it helps train and prepare it to be able to adapt to unexpected changes that you may face.
Today, change something about the way you approach your day - or a portion of your day! It doesn't matter what it is! If you walk or drive home from school, take a different route. Do you go to the gym? Try an outdoor workout today instead. Maybe there’s something that you eat every Monday. Change it up and eat something different. What time do you wake up for school - and are you often late? Set a new alarm for tomorrow!
Whatever you decide to do today, embrace the moment. Be present and aware that you did something out of the ordinary; then, think about how that made you feel. Did this small change make you realize something new about yourself?
5/25 - Forget About FOMO!
For those that don’t know, FOMO stands for the "Fear Of Missing Out." And, this feeling can be overwhelming and stressful for many of us. Shift your thinking. Instead of giving into FOMO, embrace “JOMO” - the "Joy Of Missing Out!"
JOMO is gaining momentum as a conscious choice to disconnect and experience life offline. What people regret most in life isn't missed tweets, TikTok posts, online gaming / social media interactions, parties, or events. It's the deeper things — missed opportunities to love, to explore our curiosities, and to spend our time well. Choose JOMO over FOMO!
Today, instead of thinking about an event or activity that you missed or can’t be a part of, think about enjoying downtime at that moment! Unplug your devices. Do something for yourself or a loved one that involves the gift of time!
What will you choose to be happy about today? How can you experience JOMO?
5/26 - Go Easy On Yourself - Practice Self-Forgiveness!
As lunchtime rapidly approaches, I realized that I didn't post a daily challenge yet. I generally like to do that first thing in the morning, yet other events in my calendar occupied most of my attention. I started to feel stressed because I hadn't done what I had intended to do.
I had to tell myself that it's ok. We are all human and sometimes we aren't able to accomplish what we set out to do in the timeframe we have given ourselves.
Letting go and offering yourself forgiveness can help boost your feelings of wellness and improve your self-image. Numerous studies have even demonstrated that when people practice self-forgiveness, they experience lower levels of depression and anxiety.
Today, think about something you beat yourself up about ... and forgive yourself. It's ok. Tomorrow is another day!
5/27 - Do Something For Someone Else!
John Bunyan was an English author and Puritan preacher in the 1600s who wrote:
"You have not lived today until you have done something for someone who can never repay you."
Think about that for a minute as we approach Memorial Day weekend. Memorial Day is a federal holiday in the United States for honoring and mourning the military personnel who have died in the performance of their military duties while serving in the United States Armed Forces. On Memorial Day, we pay tribute to those who served our country (and by doing so, they indirectly served all of us!) and fought for our freedom.
What can you do for someone else without expecting anything in return? What can you do for someone else without them even knowing it was you who did it? How might that make someone else feel? How might that make you feel? (*Hint: It's going to brighten someone's day and yours as well. And this will have a positive effect on one's overall Mental Health!)
Today, do one simple "Random Act of Kindness" for someone - but don't let them know that it was you!
Here are 15 ideas for inspiration:
Donate anonymously to a GoFundMe campaign
Pick up litter around your local area
Pay for the person behind you in the drive-thru
Bring treats to work for your colleagues without saying who they are from
Leave an encouraging sticky note on a colleague’s desk
Make cards for kids in need (<click link)
Have food delivered to a local hospital to thank medical staff for their hard work
Donate clothing and items you don’t need to those who do
Clean/sanitize your hands before and after using communal surfaces
If using a shared area, brew a new pot of coffee/tea when you use the last of the old one
Send old towels or blankets to animal shelters
Buy or donate toys for less fortunate kids
Send anonymous "Thank You" notes to your old teachers/counselors
Buy several small-value gift cards and leave them for people to find
Mow a neighbor’s lawn/clean their driveway when they aren’t home
YOUR FINAL MENTAL HEALTH MONTH CHALLENGES:
5/28 - Break The Stigma!
Over the last month, you have been a part of something very special. You accepted the challenge to prioritize Mental Health & Mental Fitness. By participating in these challenges - some or all - you trained your brain by learning about strategies that can prepare you for difficulties that you may face in life. Knowing about these strategies is the first step; sharing them with others is the next step.
The only way to make talking about Mental Health feel more comfortable for others who may be struggling is to simply talk about it. As was shared with you at the very beginning, we all struggle from time to time. Some people have an easier time managing challenges they face; others are more prepared to cope with them in healthier ways.
Today’s challenge is simple. Talk with someone about these daily challenges. Open up to a friend or family member and tell them about some of the things you did and what you may have learned about yourself. Then, encourage someone to visit the link above to check things out for themself.
Talking about Mental Health makes it easier for someone who might really be struggling to ask for some help. Your willingness to talk about Mental Health will help break the stigma & might make a difference to someone who may even need your help. Be that person to be able to help someone someday!
5/29-5/31 - Weekend Challenge!
Last one for the long weekend!
Although May is designated as “Mental Health Awareness Month”, raising awareness about Mental Health and working on your own Mental Fitness doesn’t have to happen once a year!
Take a look at all of the challenges and come up with a strategy for stretching out these challenges for the next 6 months or a year. Sure, participating in a daily challenge can initially engage your brain. But, if you want lasting results, you need to form habits. Remember that in order to form habits that are natural (things that you do regularly without thinking) it can take 1-2 months of practicing something.
Your challenge for this weekend is to devise a plan or strategy on how you can continue to train for your own Mental Health & Mental Fitness. Here are some suggestions for this weekend:
Pick 12 challenges that really resonated with you and practice one for an entire month before moving on to the next one. But, really practice them & take note of how you feel & how you may have changed as a result!
Another suggestion might be to go through all of the challenges again every month for the next 6 to 12 months.
The one I really like? Go through each challenge again for a minimum of 2 weeks before moving onto the next one. This will take you through the next year and will give you enough time to form some lasting habits!
Conduct your own research and find other challenges like this one.
The most important thing you can do for yourself as you take on these challenges again on your own is to reflect on what you learned, how you feel, and how you may apply these strategies again and again.
Thanks again for participating!
Be well. Take care of yourself. Take care of others. Seek help when you need it.
Bonus Challenge!
If you found the “May Mental Health Awareness Month Daily Challenge” helpful or if you’d like to provide some feedback, please respond to this short survey by clicking on the link below!
Going through experiences with others makes you more likely to be successful. Invite your friends, family members & teachers to join you in our Mental Health Awareness Month Daily Challenge!
THANKS FOR PARTICIPATING!