Little Changes Challenge 2022

This Mental Health Month, TAFE SA encourage you to get involved in the Little Changes Challenge. 

The Little Changes Challenge is a 7-day wellbeing challenge, running from 17 October.  It aims to inspire little changes in your life to improve your wellbeing.

The challenge was founded by TAFE SA, Relationships Australia SA, and the Port Adelaide Suicide Prevention Network in 2020.  Each year we have a range of ambassadors undertaking a challenge, and inspiring others to get involved.  You can learn about our Ambassadors for 2022 below, and well as checking out the challenges from previous years.  

 

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

If you are looking for inspiration and ideas check out the ideas for your own personal challenge.

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 - be sure to use the hashtag #LittleChangesChallenge 

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 2022

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

Student Ambassadors - 2022

Cauthan

Cauthan
Certificate IV in Information Technology (Programming)
TAFE SA International Student Ambassador

My challenge:
To do 10 sit ups every day of the challenge.

Jaswinder

Jaswinder
Diploma of Marketing and Communication
TAFE SA International Student Ambassador

My challenge:
To do a range of activities across the week that can enhance my mental health including yoga, meditation and going for walks.

Dean

Dean
Bachelor of Tourism, Hospitality and Events Management
TAFE SA International Student Ambassador

My challenge:
To run or walk for 10 mins after my daily workout to increase difficulty.

Sawan

Sawan
Bachelor of Tourism, Hospitality and Events Management
TAFE SA International Student Ambassador

My challenge:
To walk 10,000 steps each day, and replace junk food with healthy alternatives.

Female User Icon

Serena
Certificate III in Commercial Cookery
TAFE SA Student Voice Representative

My challenge:
To do a range of activities to improve my health, including drinking more water, doing more exercise, and eating healthier food.

Sonia

Sonia
Certificate IV in Training and   Assessment
TAFE SA Student Voice Representative


My challenge:
To do 30 minutes of walking/exercise bike, and to increase my water intake each day.

Staff Ambassadors - 2022

Stephen

Stephen
Manager, Student Services


My challenge:
To do Pilates/stretching every day, and to turn off screens at 7.30pm and read a book instead.

Tara

Tara
Senior Counsellor, Student Services


My challenge:
To go outside for a 10 min walk and get fresh air every day at lunchtime.

Claire

Claire
Career & Welfare Officer, Student Services

My challenge:
To eat five serves of vegetables every day.

Michelle

Michelle
Senior Counsellor, Student Services


My challenge:
To drink 1.5 litres of water every day.

Leanne

Leanne
Career & Welfare Officer, Student Services

My challenge:
To meditate for 20 minutes each day.

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 vigorously 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

Past Challenge Ambassadors

Want more inspiration?  Find out more about challenge ideas and who has been involved 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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