Little Changes Challenge 2021 - 11 to 31 October

This Mental Health Month, TAFE SA, Relationships Australia SA, and the Port Adelaide Suicide Prevention Network have come together for the Little Changes Challenge.

Little Changes Challenge is a 7-day wellbeing challenge, running from 11 to 31 October.  It aims to inspire little changes in your life to improve your wellbeing.

Our 2021 Little Changes Challenge coincides with World Mental Health Day, Sunday 10 October.  Many of our Ambassadors will be starting their challenge on Monday 18 October.  

We encourage our TAFE SA community to join us! Set yourself a positive change you can make for 7 days, and put yourself to the test. 

Little changes do matter, and it's easier than you think.

If you are looking for some inspiration and motivation, we have some challenge ideas below to get you started, in categories we all may struggle maintaining balance in:

  • movement
  • nourishing your mind and body
  • use of technology
  • getting good sleep
  • Ideas for your own personal challenge

    TECHNOLOGY
    I will take ___ breaks from social media for ___ minutes per day.

    I will have ___ phone-free period/s for ___ minutes per day.

    I will take a tech break at meal times.

    I will not browse on my mobile after ___ pm.
    I will have a rest from tech ___ minutes before bedtime.
    MOVE

    I will add a daily walk of ___ minutes.

    I will park ___ extra blocks away from work/school OR get off the bus ___ stop/s before I usually do each day to walk more.

    I will vigourously tackle housework (vacuum, sweep, clean the windows etc) for ___ minutes per day.

    I will set an alarm every ___ minutes as a reminder to stretch and move around.

    I will play and dance to my favourite song or piece of music each day.

    I will get into nature each day. Pull weeds in the garden, walk around the block, go to the local park or just put my feet on the grass.

    SLEEP

    I will be in bed by or before ___ pm each night.

    I will get up at ___ am each day.
    When in bed each night I will take ___ deep breaths before sleep to aid in relaxation
    I will have a rest from tech ___ minutes before bedtime.

    I will not drink caffeinated coffee or energy drinks after ___ am/pm, to aid sleep

    NOURISH

    I will drink ___ mls of water per day.
    Calculate your recommended intake here.

    I will journal each night: __ things I am grateful for and __  worries I want to work on.

    I will mediate for ___ minutes, each day.
    Perhaps download an app like Smiling Mind.

    I will not eat in front of TV, video games or my mobile phone.

    ___ times each day I will breathe deeply through my nose and out through my mouth 3 times over.

    I will listen to ___ inspiring podcast/s each day

Be inspired – join our challenge with four easy steps:

Step 1 - Decide what challenge you are going to do.

Step 2 - Download the #LittleChangesChallenge tracker.

Step 3 - Start the challenge independently or share with your friends, family, colleagues or fellow students to take it up together! You can inspire and encourage each other to reach your goals. Fill in the tracker and, if you’re up for it, share what you’re doing on social media.

Step 4 - Celebrate your success by challenging a friend. And remember to hashtag #littlechangeschallenge on social media to share your experience.

wellbeing-challenge

Meet our challenge Ambassadors for 2021

We're joining the challenge - come along with us! 

Student Ambassadors - 2021

Susan

Susan
Student: Assoc. Degree in Electrical Engineering
TAFE SA International Student Ambassador 2021
TAFE SA Student Voice Representative

My challenge:
To go jogging every morning for at least 45 minutes.

Quinton

Quinton
Student: Certificate IV in Community Services
TAFE SA Student Voice Representative

My challenge:
To find a balanced and comfortable posture.

Sonia

Sonia
Student: Certificate IV in Training & Assessment
TAFE SA Student Voice Representative

My challenge:
To do 40 minutes on my exercise bike, and drink 1.5 litres of water each day.

Caitlin

Caitlin
Student: Certificate II in Vocational Preparation for Women
TAFE SA Student Voice Representative

My challenge:
To go for a walk every day.

AkashLCC

Akash
Student: Diploma of Nursing
TAFE SA International Student Ambassador 2021
TAFE SA Student Voice Representative

My challenge:
To reduce my screen time and read books instead (undertaken in September).

VadimLCC

Vadim
Student: Diploma of Software Development
TAFE SA International Student Ambassador 2021

My challenge:
To do 100 push-ups every day.

ZagLCC

Zag
Student: Diploma of Remedial Massage
TAFE SA International Student Ambassador 2021

My challenge:
To practice Yoga every day.

OwenLCC

Owen
Student: Diploma of Building and Construction
TAFE SA International Student Ambassador 2021

My challenge:
To match Vadim's 100 push-ups every day.

Staff Ambassadors - 2021

Surlinne

Surlinne
Staff: Manager, Organisational Development, People & Culture

My challenge:
I will read three novels in one week.

Michael

Michael
Staff: Manager, Education Partnerships, Business Development

My challenge:
To do 100 push-ups each day.

Jenn

Jenn
Staff: Change & Comms Lead, People & Culture

My challenge:
To send a gratitude email every day.

Matt

Matt
Staff: Enterprise Liaison Officer


My challenge:
To do 120 push-ups each day.

Mark

Mark
Staff: Director, Student Experience


My challenge:
To complete a meditation or mindfulness activity every day of the challenge (with the help of a smartphone app that will guide me through the process).

Michelle

Michelle
Staff: Senior Counsellor, Student Services

My challenge:
To ride my bike every day for 7 days (if not to/from work, then to go for a ride after work).

Tania

Tania
Staff: Human Resources Advisor, People & Culture

My challenge:
To drink 2 litres of water each day.

Arnold

Arnold
Staff: Relationships Australia SA


My challenge:
I will try to go to bed at 10pm from Sunday to Thursday for the next month.

Billy

Billy
Staff: Relationships Australia SA

My challenge:
To get to Brazilian Jiu Jitsu training twice a week, every week!

Katie

Katie
Staff: Relationships Australia SA

My challenge:
I'm going to practice my ukulele for 5 minutes every day.

Carley

Carley
Staff: Relationships Australia SA

My challenge:
I will be either walking or working out at the gym every weeknight during the study break.

Rebecca

Rebecca
Staff: Relationships Australia SA

My challenge:
My challenge is to do 15 minutes of exercise per day.

Workgroup Challenges - 2021

Team Tonsley

Team Tonsley
Staff Workgroup: Apprentice & Trainees Team

Our challenge:
To walk up and down the stairs (all three levels) twice per day.

Student Engagement

Team SEO
Staff Workgroup: Student Engagement & Onboarding

Our challenge:
To walk around the block each day.

Past Challenge Ambassadors

Want more inspiration?  Find out more about challenge ideas and who has been involved from our LCC ambassadors from previous years.

  • Partners

    Relationships Australia South Australia

    We help people create positive relationships that build wellbeing and resilience. Relationships Australia South Australia is a not-for-profit, secular, community organisation with services dedicated to supporting individuals, families and communities. You can find our services and programs at www.rasa.org.au, or call us on 1300 364 277.

    How can you stay grounded in a time of change, like COVID-19? Find support here.



    Relationships Australia SA

    Gambling Help Support Service @ Relationships Australia South Australia

    We support people to make changes that help create a brighter and more hopeful future. Our Gambling Help Service offers assistance to anyone affected by gambling. If you are concerned about your own gambling or are worried about a family member or friend’s gambling, we can help. Support is free, confidential, non-judgemental and can be anonymous.

    The Gambling Help service provides a dedicated telephone and email intake service staffed by qualified gambling counsellors. Free call: 1800 934 196. Line is staffed 9am-5pm, Monday to Friday (or you can leave message) or email email us. Visit the Gambling Help SA webiste for more information.

    Port Adelaide Suicide Prevention Network

    The Port Adelaide Suicide Prevention Network brings together members of the community and local service providers who are interested in improving the community’s awareness and knowledge about suicide and suicide prevention while also reducing stigma at a grassroots level. The Port Adelaide Suicide Prevention Network provides members of the community with opportunities to attend events to talk, listen and learn about suicide and suicide prevention. Network membership is free and consists of individuals from across the Western Region who share a passion for reducing the impact of suicide in the community. “There’s strength in talking”

    For further information, please email us or visit the Port Adelaide Suicide Prevention Network website.

    Please note: The Port Adelaide Suicide Prevention Network is not a service provider or bereavement group. Our intent is to foster awareness through greater community understanding.


    Port Adelaide Suicide Prevention Network
  • Support Networks

    Lifeline Australia | 24/7
    13 11 14 | lifeline.org.au

    Beyond Blue | 24/7
    1300 224 636 | beyondblue.org.au

    Mental Health Triage Service | 24/7
    For assistance with a mental health crisis or urgent mental health concern
    13 14 65

    Lived Experience Telephone Support Service (LETSS) I Daily, 5pm-11.30pm
    A peer mental health support line
    1800 013 755 | letss.org.au

    Child and Adolescent Mental Health Service (CAMHS) | M-F, 9am-5pm
    1300 364 277 | wch.sa.gov.au/camhs

    headspace (for people 12-25 years of age) | 9am-5pm, M-F
    1800 063 267 | headspace.org.au

    Kids Helpline (for people 5-25 years of age) | 24/7
    1800 551 800 | kidshelpline.com.au

    Suicide Call Back Service | 24/7
    1300 659 467 | suicidecallbackservice.org.au

    1800RESPECT | 24/7
    National sexual assault, domestic and family violence counselling service
    1800 737 732 | 1800respect.org.au

    Relationships Australia South Australia | 9am-5pm, M-F
    1300 364 277 | rasa.org.au

    Gambling Help Intake Service | 9am-5pm, M-F
    1800 934 196 | gamblinghelpsa.org.au

    Is it an emergency?
    If you, or someone you know is at immediate risk of harm, call triple zero (000)

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