Day 1: Buy a plant or plant a seed

Your first mini-challenge is simple, you can either buy a seed and plant it or buy an indoor plant – take care of it and watch it grow. Having a house plant not only looks great, but it has also been proven to have huge health benefits like lowering stress levels, improving air quality and generally making you breathe easier.

We hope you can keep your plant alive for the whole 28 days and hopefully longer. So, get planting! Needing some inspiration? Check out noghticulture and thejungalo’s Instagram accounts for some green goodness and if you can, share your creations with us using #blowitaway and tag @asthmauk in.

Day 2: Do a 15 HIIT or LIIT workout

Step it up for your second challenge, with a 15-minute HIIT or LIIT workout. HIIT stands for high Intensity interval training, in other words, an intense workout squeezed into 15 minutes. And LIIT stands for low-intensity interval training. Both HIIT and LIIT workouts have huge body benefits, including improved oxygen consumption and assistance in building muscle.

If you can, try and keep this challenge up throughout 2020. Whether you manage a HIIT or LIIT exercise every now and then or every other day, your body will thank you later. The best thing about HIIT and LIIT workouts is that they can be done from virtually anywhere, checkout Street Gym for some powerful inspo and share your progress with us using #blowitaway and tagging in @asthmauk.

Day 3: Tell someone you apreciate them

Feel the love today and tell someone you appreciate them. Whether you drop them a text, call or meet up in real life today’s challenge is as easy as pie but could just make someone’s day.

For a nice little reminder check out Tell your friends you love them an Instagram account that literally says what it does. If you’re wanting to go bigger, you can always just send this video. We’ll leave this one with you. Don’t forget to share using #blowitaway and tag us in using @asthmauk.

Day 4: Meditate for 10 minutes focussing on gratitude

Whether you’re grateful for your dog, brother, mother, job, friends, all of the above or even your perfectly brewed daily coffee – today we’re asking you to focus on whatever you’re grateful for in a 10-minute meditation session. So, sit back, relax, and thank the universe for whatever it is that keeps you going.

If meditation is new to you and you’re looking for some help, Headspace is a great guided meditation app. You can also check out Deepak Chopra’s guided meditation for beginners video. So if you're new to meditation or a seasoned veteran, we'd love to hear about some of your top tips - share them using #blowitaway and tagging in @asthmauk.

Day 5: Cook a gourmet meal

Today’s mini-challenge will most likely result in a messy kitchen but trust us when we say, that your body and soul will be grateful for it. So today we’re asking you to dig deep into those dusty cookbooks or simply check out the BBC’s self-acclaimed ‘Posh budget recipes’ for some ideas and to cook a gourmet meal.

Cooking has obvious benefits to your health like being able to control what goes into the food that you eat, but did you know that it can actually help you to connect with others, de-stress and is a pretty tasty form of self-love?

So, whether you’re cooking for one, for a loved one or for your five other flatmates, we want to see what magic gets made so don’t forget to share it on Facebook or Instagram with #BlowItAway and tag @AsthmaUK.

Day 6: Do an activity you used to love as a kid

Do you remember what it felt like to put on your best wellies and splash about, or crush your favourite video game or maybe even head over to your bestie’s house and learn the choreography to your favourite music video? Today we’re asking you to dig deep into your inner child and do an activity that you loved doing as a kid.

Besides enjoying yourself, this challenge, believe it or not, is actually healthy for you. If you’re still unsure about this, check out this HelpGuide article that talks about all of the benefits of play for adults and this video on how to make DIY slime.

If you’re finding it hard to find inspiration, you can copy some of our favourite childhood pastimes which include baking cookies, colouring books, cartoon marathons and tree climbing. And don’t forget to share with your friends using #blowitaway and tag @asthmauk in, get playing!

Day 7: Pick & mix

Congratulations! You made it to the end of week one, well almost. So as a little present, we’re leaving the ball in your court today, you get to choose what you want to do.

Maybe there was a challenge you particularly enjoyed this week and would like to repeat, or maybe there’s something (healthy) you’ve been dying to do. Either way, today we’re saying, go for it! Don’t forget to share using #blowitaway and tag us in @asthmauk. Look forward to seeing what you come up with!

Day 8: Go meat free for a day

By this point, most of us have seen or heard about Greta Thunberg, if you haven’t and want to, check her out here where she addresses our world leaders and fills them in on a little (big) something called climate change.

Today we’re taking inspiration from our girl Greta and asking you to think about the lovely planet that we all are lucky enough to live in. With that in mind, we’re asking you to go meat free for a day and if you can manage it, why not try and go meat free every Monday. Check out fatgayvegan and norainspiration for some delicious inspiration.

Of course, if you already are permanently meat free (i.e. veggies and vegans), why not cook a wonderful meat free meal for a friend, family member or even just yourself. Going meet free even once a week can add huge benefits to your overall wellbeing like improving heart health and reducing the risk of diabetes.

It also massively helps out the planet. Did you know that it takes ten bathtubs full of water to produce just one quarter pound of beef? Let that sink in as you munch on your delicious veggie creations. Check out some yummy meat free recipes here and don’t forget to share them on #blowitaway, tagging in @asthmauk.

Day 9: Pick a goal for each month of the year

Well done on making it to day nine! Today we’re asking you to think about all of those small things you’ve been saying you’re going to do but never get the chance to.

Whether it’s trying out that yoga class around the corner or getting better at Skyping your friend who lives abroad, we want you to set one mini goal for each month of the year. These don’t have to be huge, life-changing goals, just simple, ‘I’m so happy I finally did that’, ones.

If you’re feeling inspired, check out this Ted Talk on the power of goal or task setting and share your achievements using #blowitaway and tag @asthmauk.

Day 10: Start a sleep friendly routine

Can you remember the last time you got a glorious eight hours kip? If you can’t, you’re going to love this mini challenge. Sleep is so important, it protects your mental health, quality of life, physical health and general well-being. It can also reduce stress and improve your mood, so why not try and get some better-quality sleep?

Today we want you to focus on building healthy sleeping habits, whether it’s making sure to turn off all screens at least 30 minutes before slipping into bed or trying to get at least 7 hours a night, we want you to read up on what sleeping healthy means and incorporate at least one new healthy sleeping habit.

Check out the Sleep Education’s website for some healthy sleeping habits or Calm’s Instagram account for some sleepy inspo. If you have any wonderful sleep tips, share these with the Blow it Away community using #blowitaway and tag in @asthmauk. Happy resting!

Day 11: Take your workout to the streets

Our friends from StreetGym inspired today’s mini challenge – they are changing the classic gym workout and bringing it to the streets. Their workouts are held in various ‘iconic and cool places’ around London. A bunch of us gave this a go, now it’s your turn.

Exercising outside can improve your mood and self-esteem, it’s also low cost and is a great way to connect with the great outdoors. So for today’s challenge we want you to take your workout outside. If StreetGym isn’t your thing, why not try doing some yoga in a park or even a quick HIIT routine? No matter what kind of exercise you decide to do today, we want it to be outside and we also want to see it! So share with us using #blowitaway and tag @asthmauk.

Day 12: Take a mindful walk at lunch

For today’s mini challenge, we’re asking you to step out of the office, school, house or wherever you are at lunchtime and go for a mindful walk. Try to stay off of your phone and take a mental note of three things you can hear, see and touch.

As you probably guessed, there are great mental health benefits of taking a 30-minute walk at lunchtime such as reduced stressed and nervousness – something, unfortunately, we can all suffer from at times. If you’ve got asthma, check out our exercise and asthma tips. If you get the chance, snap a shot of where you went for your walk and share it with us using #blowitaway and tag in @asthmauk.

Day 13: Day of indulgence

You’ve made it to day 13, woo! As a little present, we’re giving you a day off, where you are free to indulge (for a day).

This won’t happen again so make the most of it! This doesn’t mean going completely off the rails and undoing all the work you have done until now, but maybe just treating yourself to that extra slice of cake or taking a gym day off and coming home early to slip into a warm bath with a book.

We love Megan Rose Lane for a bit of self-love and inspo on how to thank your body, mind and soul for all that it does. If you’re still having difficulty in coming up with ideas of how to indulge, check out Real Simple for some ideas.

Don’t forget to let us know what you get up to, share your indulgent activity with us using #blowitaway and tag in @asthmauk.

Day 14: Organise a space in your home that causes you stress

Congratulations, you’ve made it to week two! That’s 13 mini wellbeing challenges in the bag. For day 14 we take inspiration from Marie Kondo, the Japanese organisational queen.

This mini challenge is simple, chose an area of your room, home, or office that causes you stress and de-clutter it. Organising might seem a little tedious at first, but once you get going it becomes easier and has wonderful benefits such as reducing stress levels, improving sleep, helps you to save money, and sometimes might even lead you to discovering lost treasures.

Don’t know where to start? Why not tune into some of Marie Kondo's personal tidying tips? Don’t forget to share using #blowitaway and tag in @asthmauk.

Day 15: No social media for a day

Today we’re asking you to declutter your mind, and step away from social media for a day. Don’t get us wrong, we think social media can provide some powerful inspiration if used constructively, but it can also become a not so great source of stress, unrealistic beauty ideals and there are even talks about it affecting sleep patterns negatively and potentially being a culprit in depression.

So, for this mini challenge, we are not only asking you to put the Gram down for a day but to also consider picking up a book, meeting up with a friend for coffee and actually talking or just going for a walk.

Today’s challenge is all about reconnecting without the use of technology, and if you can, try to do this every so often and give your mind and eyes a break, good luck.

Day 16: Walk 10,000 steps

For today’s mini challenge we are asking you to walk 10,000 steps. If this is something you already do on a daily basis – try to stretch yourself that little bit more.

If you’re hard on time and don’t know how to fit an extra few steps in, why not get off the bus a few stops early today and walk the rest of the way home? Or go for a walk in the nearest park at lunchtime? If you have asthma, make sure to check out our exercise tips.

Walking daily is great for your health, it can boost your energy and aid relaxation. So get walking and share your walking routes of choice using #blowitaway and tag in @asthmauk.

Day 17: Share a positive Meme and list 3 positives from your day

We all need a boost sometimes and our friends, peers, loved ones will also need a little lift from time to time. So why not spread the love today by using the ever-cherished language of the meme?

Today’s challenge is simple, share a positive or funny meme with someone who will appreciate it. As part two of this challenge, yes there’s a part two, take a mental or written note of three positive things that happened to you today. You might have nailed a presentation at work or scored the winning goal in your five a side team or maybe you just got through the day without having to run around like a headless chicken – you’re all killing it, we’re not judging.

For a little inspo we’ve pulled together some of our favourite funny, inspiring and beautiful Instagram accounts. Try Fuck Jerry for relatable comedic genius that just gets it, if you want something a little more poetic try Rupi Kaur the queen of Insta-poetry and if you want straight up motivation, go for Motivational Mondays. Don’t forget to share using #blowitaway and tag in @asthmauk.

Day 18: Start to learn something new

Today is all about diversifying your brain power and focusing on learning something fun and new. Whether it’s that Spanish class you have been meaning to take or your photography skills that you’re looking to brush up on – today we want you to start learning something new.

This might seem like a daunting task, but it doesn’t need to be! When you have a second today, think about something that really interests you or something you’re curious about. Learning something new can help boost your confidence, it can also be a great way to meet new people but most importantly, it plays a big part in your overall happiness.

Websites like FutureLearn and Udemy have a huge amount of free online courses, from animation to entrepreneurship, they’ve got you covered. If it’s a language you’re looking to learn, why not sign up to DuoLingo? Better yet, why not venture away your screen and try signing up for a course in your area? Timeout has come up with some weird and wacky ideas to fulfil your extracurricular dreams.

Keep us in the loop and let us know what you decide to take a stab at, share using #blowitaway and tag in @asthmauk.

Day 19: Pick & mix

Today you get to choose what you want to do. Maybe there was a challenge you particularly enjoyed this week and would like to repeat, or maybe there’s something (healthy) you’ve been dying to do.

Either way, today we’re saying, go for it! And if you can, document it and share using #blowitaway and tagging @asthmauk on your preferred social media channel.

We look forward to seeing what you come up with!

Day 20: Do 15 minutes of yoga

As the wise Yoga guru B.K.S. Iyengar once said, “Yoga teaches us to cure what need not be endured and endure what cannot be cured."

Practicing yoga has long been proven to have an enormous amount of mental and physical health benefits, some of our favourites are lowering stress and anxiety levels, promoting better balance and flexibility and it could even help with better breathing. We're a big fan of Julia White, a yoga expert with advice on how yoga can be helpful for asthma.

So, whether you’re a seasoned yogi or you’ve never stepped onto a mat, today we want you to practice yoga for 15 minutes. This can be done by signing up for a class, or taking some inspo from YouTube and doing this in your living-room. Keep us up to date with your yoga progress by sharing on your social media platform of choice using #blowitaway and don’t forget to tag in @asthmauk.

Day 21: Sit & Listen to an album from start to finish with no distractions

You’ve made it to the end of the third week of the BLOW IT AWAY challenge, nice one! To celebrate this, we want to give you a little down time before entering the final week of the challenge, so today’s mini challenge is all about relaxing and feeding your mind at the same time.

Today we want you to find a comfy space in your house or wherever you can relax and listen to an album from start to finish. Sounds easy right? That’s because, it is, the one rule we are asking you to follow is, no distractions.

So, whether you want to go old school and pop your favourite record on, or find it on Spotify, try to focus on just kicking back and reminiscing on happy memories while you listen to one of your favourite albums. This mini challenge is no different to the others and can contribute to your mental and emotional health in a big way. Listening to music can improve memory, reduce stress, help you deal with emotional pain and general anxiety.

If you’re looking for some music inspo, we strongly recommend Desert Island Discs, “Eight tracks, a book and a luxury: what would you take to a desert island? Guests share the soundtrack of their lives.” Get listening an don’t forget to share your tracks using #blowitaway and tagging @asthmauk.

Day 22: Go for a jog or a walk

Nice work! You’ve reached the fourth and final week of the BLOW IT AWAY challenge. Give yourself a big pat on the back for making it this far. To start the week of right, we want you to focus on your body today and push it to go for a jog or a walk.

You decide how long you want to run or walk for and where you want to do this. All we ask for, is that you keep us updated by using #blowitaway and tagging @asthmauk.

Jogging and walking, as you probably imagined, has huge physical and mental health benefits such as helping fight of depression, anxiety as well as building your immune system and strength. And if you wanted some inspiration, check out Usain Bolt or the whatifwewalked Instagram accounts.

Day 23: Pay it forward with a coffee

Is there someone that always manages to keep positive at work, or a friend who is in need of a little something to brighten up their day? Today’s challenge is all about paying it forward by buying someone a coffee.

Alternatively, why not donate the cost(a) of a coffee to the Blow It Away Challenge "pot" today to help people with asthma.

This mini challenge is as simple as it sounds, but why not step it up and make this a weekly or monthly thing and make someone’s day by treating them to their favourite hot drink? Enjoy a coffee with the lucky recipient and don’t forget to snap a photo and share it using #blowitaway and tagging @asthmauk.

Day 24: Write 5 things down that you're really grateful for

Today is all about digging deep and contemplating radical goodness, more specifically what you’re grateful for. We don’t need you to list out what you’re most grateful for or even order the list – just simply jot down five things that make you feel lucky to have.

This could be a best friend who understands your weird and wonderful sense of humour or a job that makes you feel fulfilled and like you’re really making a positive difference. Whatever these things are, we want to hear about them so don’t forget to share using #blowitaway and tag us in using @asthmauk.

Day 25: Just dance

You are just three days away from completing the BLOW IT AWAY challenge, well done on making it this far.

Today is all about letting your hair down and just dancing. It is as simple as putting on that track you can’t stop bobbing your head to and just letting your freaky flow.

As inspiration we have put together some classic dance acts for your viewing pleasure. Nothing says pump up like Napoleon Dynamite’s iconic dance scene. Or how about the epic Dirty Dancing dance lift? If freestyling is a bit daunting, why not watch one of the Fitness Marshall’s upbeat choreographies? Or generally just awe at the magic that is everything Soul Train?

Dancing has a ton of physical and mental benefits and, it basically just feels great when you find your grove and go with it. If you can, document this soul soothing experience and share it with us using #blowitaway and tag @asthmauk.

Day 26: Cook a national dish

We’re getting close, only two more days to go, and we figure you’re probably needing a boost. So today we want you to cook a national dish from the country of your choice. It doesn’t have to be elaborate or even gourmet.

Why not try a dish you tasted abroad? Or maybe you’re learning a foreign language and want to learn a bit more about this country’s food? Go for it.

Some of our favourites are Ottolenghi and Mexico in my Kitchen, can’t wait to see what you come up with – share it on #blowitaway and tag @asthmauk.

Day 27: Do a games night with friends

You are only one day away from completing the BLOW IT AWAY challenge! So in order to commemorate this, we thought what better than a games night? The beauty of a games night is there is literally something for everyone.

Whether you want to go classic with it and stick to Monopoly, or have a little laugh with Cards Against Humanity, or muster up the energy to put your charades hat on - today's challenge is as simple as getting together with friends and playing some games. As always, we'd love to see what you get up to, so share your games night with us using #blowitaway and tag @asthmauk.

Day 28: Deep breathing exercise

YOU MADE IT! Well done, you have completed 27 mini challenges that have (hopefully) helped you find balance in your body, mind and soul. We hope that you have enjoyed these healthy habits and that you have maybe even incorporated some of these into your daily routine.

As your final mini challenge, we want you to focus on doing a deep breathing exercise. As you inhale think about all of the rewarding parts of this challenge, and as you breathe out release all of the demanding aspects of this challenge. The NHS has some great deep breathing techniques, if you’re not sure what you’re doing.

From all of us at Asthma UK, thank you so much for taking part in the Blow it Away Challenge and fundraising to help the 5.4 million people who are affected with asthma in the UK.