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Growth Paths / Mental Wellbeing Foundations
BeginnerFREEDHARMA

Mental Wellbeing Foundations

Five evidence-based habits — mindfulness, breathwork, journaling, morning routine, and digital detox.

Build five foundational mental wellbeing habits over 14 weeks. Each outcome is a standalone 30–60 day habit protocol with timestamped logs as proof. No clinical framing, no diagnostic tools, no symptoms required. Proof is behavioral consistency — verifiers confirm your log dates and word counts, not your mental state. Free resources only.

1 required outcomes14 weeksCredential on completion

Path outcomes

10
DHARMA

Build a Daily Mindfulness Practice

Core anchor — 60-day mindfulness log. Start here. Any evidence-based technique: body scan, loving-kindness, focused attention, open monitoring. Proof is the log, not mood ratings.

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20
DHARMAOptional

Practice Daily Breathwork for 30 Days

30-day breathwork protocol — any evidence-based technique (box breathing, 4-7-8, resonance breathing). Timestamped session log required.

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30
DHARMAOptional

Build a Journaling Habit

60-day journaling habit — 50 entries, 100 words each minimum. Free-write, structured prompt, or gratitude format. Log dates and word counts are the proof.

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40
DHARMAOptional

Develop a Morning Routine

30-day morning routine — design your routine, log daily, evaluate at 30 days. Proof: written routine design + compliance log.

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50
DHARMAOptional

Complete a Digital Detox Challenge

30-day screen reduction — audit current usage, write a rule-set, log compliance daily. Proof is the rule-set document + log.

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Free resources for this path

Every resource listed here is free. No affiliate links. No sponsored placements.

Official NHS free resource covering mindfulness, sleep, stress, and breathing exercises. Use for evidence-based technique selection across all five outcomes.

Berkeley's free practice library covering mindfulness, gratitude journaling, breathing, and digital wellbeing. Structured 4–7 minute practices with research citations.

Free tier includes thousands of guided meditations and breathwork sessions. Use for the mindfulness and breathwork outcomes.

UK's leading mental health charity free resource library. Evidence-based information on sleep, stress management, and self-care routines.

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