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mensmentalhealth.ca
What is the MMH 30-Day Journalling Challenge?
Created by Registered Pscyhologist, Derrick Shirley, the Men's Mental Health.ca 30-Day Journalling Challenge is an online guided self-reflection tool designed to help men slow down, check in with themselves, and build a healthier relationship with their inner world... one day at a time.
Each day, we'll cover themes such as...
Emotions & emotional regulation
Developing awareness of what you’re feeling, how emotions show up under stress, and how to respond with more intention rather than reactivity.
Stress, pressure, and responsibility
Exploring internal and external pressure, how responsibility is carried, and where stress patterns may be contributing to burnout or avoidance.
Identity, values,
and personal growth
Clarifying who you are beneath roles and expectations, strengthening self-trust, and identifying values that support meaningful, sustainable growth.
Relationships, communication, and boundaries
Reflecting on how you connect with others, express needs, navigate conflict, and protect or compromise your boundaries in relationships.
Your 30-Day Path
Each domain spreads across the month in a specific sequence. Click each Phase below to see the daily topics and prompts you'll work through.
It's a three-step process that takes about 5 minutes:
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Click "Take the Challenge," and you'll be taken to our secure payment page (Stripe). The challenge costs CA$30. Your access to the MMH 30-Day Journalling Challenge never expires, so you can come back to it as many times as you wish or space out the days to fit your schedule.
Once you complete your payment using your email address, you'll immediately receive a confirmation message with a direct link to the challenge on MiniCourseGenerator. You'll also have the option of downloading a copy of your receipt.
When you click the link to start the challenge, you'll be prompted to register on MiniCourseGenerator. Use the same email address you used to pay, as it's how we confirm your access. You'll then have instant access to begin Day 1 and can start the challenge right away.
And if you are having trouble accessing the challenge or have any other questions, please use our Contact form to reach out to a member of our team, and we'll get you sorted out.
Your Daily Video Introduction
Each day, you'll watch a short video where Derrick introduces the day's topic, provides some context, and helps frame what you're about to explore. It's personal, direct, and designed to get you thinking before you pick up your pen.
The MMH 30-Day Journalling Challenge is a self-guided reflection tool. It is not therapy, counselling, psychological treatment, or a substitute for working with a qualified mental health professional. Participating in the challenge does not create a therapeutic relationship with Derrick Shirley, Men’s Mental Health, or Shirley Psychological Services. The prompts are designed to support personal reflection, self-awareness, and journalling practice. They are not intended to diagnose, treat, or replace professional support. If you are experiencing significant distress, feeling unsafe, or needing urgent mental health support, please contact a crisis service in your area or call 911.
