How 30 days of movement make a difference

A month-long mental health break

By Sam Madore

I’m not sure if it was the time I took away from work for the month of August, the conscious decision to step away from social media for thirty days, or the challenge I created for myself to move my body every day. Whatever the reason, the month-long mental health break I took was just what I needed.

A month long mental health break—including a 30-day movement challenge, is just what Sam Madore needed. #wellbeing #mentalhealth #movement

Let me be clear: it was scary as hell to take such a big chunk of time off as an entrepreneur and chronic overthinker. I appreciate that not everyone has the ability to take this much time and the good news is, it doesn’t have to be a whole month. I could have chosen to take three afternoons in a row, an extra long weekend or a day here and there. The most important thing was that I made a conscious decision to put my mental health first.

As someone who lives with depression and anxiety, I spend a lot of time in my head, overthinking irrational thoughts, and setting unrealistic expectations for myself. So, for these four weeks in August, even though I was challenging myself to move my body each day, I knew that the bigger challenge would be showing kindness to myself if I didn’t.

I’ve done this challenge before, where I commit to getting outside for at least 30 minutes each day for a whole month. And, though I was successful in the past, this time I wasn’t going to pressure myself to define what each day of movement would look like for me. Some days, moving my body meant taking my dog for an early morning walk in the park before the humidity hit. Other days, it meant decluttering my entire basement or having a solo kitchen dance party. And on the especially lucky days, it meant long walks on the beach and breathing in the salt water air.

You see? The difference between this challenge and the ones I’ve been successful with in the past — is that this time, I was truly “in it.” I was ”in” my depression. Yes, I live with depression every day, but anyone with a mental illness knows, it’s a whole other ball game when you’re fully “in it.” When you’re in it, any movement can seem impossible, let alone staring down 30 days straight of 30 minute walks. It may sound simple, but when you’re “in it,” it’s not easy.

So I vowed not to beat myself up if the only movement I fit in was a three minute walk down the road to visit my friend Heather while our dogs played in the background and we sipped on tea. Because those three minutes were better than no movement at all and the connection while I was there meant more than anything else.

An interesting side effect of this daily movement challenge, while stepping away from social media at the same time, was that I truly felt like I was doing it for the right reasons... For me. Not to post it on Instagram, or seek out encouragement or accountability from anyone other than myself. My break from social media and work left room for me to feel more effective and productive in other areas of my life. It allowed me to really think about what I love, how I genuinely want to spend my time, and who I want to (re)connect with. It forced me to slow down and go easier on myself, especially when there were days—particularly in the first two weeks—when I couldn’t get myself to move at all.

Don’t get me wrong, it took time for me to break my habit of being hard on myself when I didn’t meet my daily goal. Combine this with the guilt I was feeling for having the luxury of taking such a significant amount of time off in the first place—which I do not take for granted—and my overthinking brain nearly did me in.

But here’s the thing: Mental illness is as valid a reason to take a break as being put off work for a physical illness. And—though I had to repeat this out loud to myself every day for the first week of my break to convince myself that I made the right decision and I wasn’t being selfish—I know in my heart that it’s true and I desperately need it to be normalized.

Mental illness is as valid a reason to take a break as being put off work for a physical illness

If I hadn’t recognized that I needed to step back in August, I never would have. I would have convinced myself that I needed to keep “hustling” and that I didn’t have time between Zoom meetings, to do lists, and deadlines. I wouldn’t have committed to moving my body and reconnecting with myself and what I need.

The decluttering of my basement helped to declutter my mind. The dance parties in the kitchen helped to remind me how much I love to dance and take time for music. And the long walks on the beach helped to ground me and focus on my breath.

My mental illness makes me question my choices every day. By trusting myself when I need a break, moving my body when I can, and being kind to myself when I can’t, I’m putting one foot in front of the other on my path to mental wellness. And I’m working toward being okay if I have to take a couple of steps back.

Simple, not easy.

“An interesting side effect of this daily movement challenge, while stepping away from social media at the same time, was that I truly felt like I was doing it for the right reasons... For me.” —Sam Madore #wellbeing #mentalhealth #movement

Sam Madore is an entrepreneur, speaker and mental health advocate who wears many hats. She is the host of the Let Me Overthink About It Podcast, where she and her guests explore topics that occupy their anxious minds. Sam is also a published author with three children’s books that address mental health topics such as bullying, anxiety and grief. A connector of people, Sam prides herself on being real. She inspires and challenges others to rise to the occasion and works hard to make her community a more cohesive place.