How the 31-Day Mental Health Challenge Works

1. What this is

The ILTY 31-Day Mental Health Challenge is a free, public, self-paced reflection series. Each of the 31 days is a prompt designed to help you reflect honestly on your mental health — no platitudes, real work.

It runs as a campaign each May for Mental Health Awareness Month, but the prompts aren't tied to a calendar. You can start any day of the year and go at your own pace.

There is no prize drawing, no sweepstakes, and no purchase required. The work is the reward.

2. How to start

• No signup, no account, no email required. Just open it and read.
• All 31 days are public at ilty.co/challenge/day/1 through day 31.
• Read in order, jump around, read ahead, or catch up — there's no completion gate.
• The reflection is yours to do however you like — on paper, in a notes app, or in the ILTY app.

3. The ILTY app is optional

Each day on the website includes a preview of how the same prompt works inside the ILTY iOS app, where an AI companion talks you through what surfaces. Downloading the app is entirely optional — the web challenge is complete on its own. (The in-app version also splits the 31 days into specialized tracks like Burnout, Loneliness, and Inner Critic.)

4. Privacy

The web challenge doesn't ask you to sign in or submit anything — there's no account and nothing you write on these pages is collected or stored by us. See the Privacy Policy for details, and the Research Policy for how anonymous, aggregated data may be used to improve the product.

5. Not medical advice

The challenge is a reflection program, not a substitute for professional mental health care. If you are in crisis, contact 988 (US Suicide & Crisis Lifeline) or your local emergency services.

6. Questions

Reach out via the contact page with any questions.