How it works

Living with an MPN? Join patients from around the world for the MPN Journal 30-Day Challenge — a program developed by patients, for patients. It’s designed to help you take charge of your lifestyle, reduce your symptom burden, and feel everyday better.

Every day for 30 days, you’ll receive an email with a link to an interactive exercise

Each exercise includes a short explanation, reflection, and two practical assignments — one short and one longer, so you can choose based on the time you have.

The challenge is built on the proven method from the international bestseller “The Hamster in Your Brain” — written by two physicians and grounded in scientific research.

These daily exercises help you create sustainable lifestyle improvements that truly make a difference.

If you miss a day, no problem — you can complete the task later and continue at your own pace.

You can even start after November 1, whenever you’re ready.

Each exercise includes a brief explanation, a reflection, and two practical assignments — one short and one longer — so you can choose based on how much time you have.

You’ll also have support from the global MPN community — connect with others, share experiences, and stay motivated together throughout the challenge. And you’re not alone in this journey. Many MPN patients have already taken part — and their experiences show how small, daily changes can make a real difference.

My MPN diagnosis has become a source of empowerment, teaching me to value my time and energy more intentionally. By prioritizing rest, self-care, and life’s simple joys, I feel more balanced, vibrant, and confident that I can handle anything that comes my way.

Ashley

Inspired by Dr. Rao Tata’s lecture in Barcelona, I began adjusting my lifestyle. By improving my diet and exercising daily, my energy, fitness, and blood values improved. It feels empowering to influence my condition myself — start your own 30-day challenge!

Mona

After being diagnosed with PV at 36, I turned to running and cycling to regain control of my body. Switching to a ketogenic diet helped me become nearly symptom-free. At 46, I feel strong again — proof that movement and nutrition truly matter.

Joachim

Over the summer, I played badminton twice a week and noticed my fatigue improving. Recently, I’ve been doing less, and I can already feel the fatigue returning — a clear reminder that regular exercise truly helps me manage my MPN symptoms.

Remco

During an intense three-week ski trip, I pushed through my MPN-related fatigue and noticed my energy returning. Seeing this progress in my MPN Journal graphs motivated me to stay active three to four times a week. Now, my fatigue is gone — I feel fully alive again.

John

These personal stories show that small, consistent steps can have a big impact. And it’s not only patients who believe in this approach — medical experts do too.

“I am so delighted to see the development of MPN Journal — a platform developed for MPN patients, by MPN patients. Whether someone has been recently diagnosed or has had an MPN for many years, I think it will be helpful.”

Prof. Ruben Mesa

Hematologist

Wake Forest University School of Medicine

USA

"I strongly recommend that patients, clinicians, researchers, and MPN advocacy groups actively use and contribute to MPN Journal. Clinicians and researchers are likewise encouraged to support and promote the use of MPN Journal as part of routine care and follow-up, ensuring that patient-reported outcomes are recognized as a cornerstone of MPN management."

Prof. Hans Carl Hasselbalch

Hematologist

Zealand University Hospital

Denmark

Available in 12 Languages — Supported Worldwide

The MPN Journal 30-Day Challenge is a truly global initiative — available in 12 languages so that patients everywhere can participate: English, Dutch, German, French, Spanish, Portuguese, Italian, Danish, Finnish, Norwegian, Swedish, and Polish.

This worldwide effort is made possible through the support of:

MPN World and the MPN Advocates Network

Prof. Hans Carl Hasselbalch and Prof. Ruben Mesa, two leading international hematologists

Numerous MPN patient organizations worldwide

Wherever you are, this challenge gives you the same opportunity: to take control of your lifestyle and feel everyday better.

Why Join the Challenge

Joining the MPN Journal 30-Day Challenge is an easy and meaningful way to take charge of your lifestyle and work toward reducing your MPN symptoms — one small, sustainable step at a time. In just a few minutes each day, you’ll gain awareness, confidence, and motivation to improve your wellbeing.

Here’s what makes it worth joining:

Daily guidance through short, science-based exercises

Simple lifestyle adjustments designed to help reduce symptom burden and improve your wellbeing

Support from the MPN community and other participants worldwide

Flexible participation — you can start anytime and go at your own pace

Completely free and privacy-friendly — join anonymously and decide yourself what you want to share

Ready to try it yourself? Here’s how to join.

Joining is easy

1. Click the “Join the Challenge” button to register for the MPN Journal

If you already have an account, you don’t need to do anything — simply wait for your invitation to join the challenge.

2. After registering, log in to your MPN Journal account to complete the intake and fill in your first journal entry

This helps personalize your experience and prepare you for the challenge. Make sure you select daily updates.

3. Wait for your invitation to join the 30-Day MPN Challenge

You’re not alone — you’ll be joining many others from around the world who are taking small, daily steps toward feeling better.

Your Privacy Matters

You can participate completely anonymously. The challenge is created by patients for patients, and fully focused on helping you live better everyday.

Free Kick-Off Webinar

Ready to take the next step? Join our free Kick-Off Webinar and start your journey with expert guidance and real community support. It’s the perfect opportunity to get inspired and prepare for your 30-day challenge.

During the session, two MPN patients and one of the authors of “The Hamster in Your Brain” will explain what the challenge involves, how the method works, and share real-life examples of how small lifestyle changes can make a big difference.

Date: November 1 2025 - 7 PM CEST

Speakers: Two MPN patient ambassadors & Dr. Felix Kreier, co-author of “The Hamster in Your Brain”

Free to attend — the webinar link will be shared soon!

EVERYDAY BETTER - The 30-Day MPN Challenge