Monthly challenges

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Complete challenges from ALL five core areas multiple times throughout the month.

High Goal

5+ challenges completed
in multiple areas WEEKLY

Moderate Goal

3+ challenges completed
in multiple areas WEEKLY

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Career Challenge

Defining Career: Using strengths to thrive; achieving with meaning and purpose.

Title for App: CAREER, strengths

Career Challenge:

CLARIFY 1-2 of your strengths and APPLY them in your work.

Discuss with your manager how you would like to use your strengths in your work. We all have talents and strengths in us, discover yours by completing the brief Identifying Your Strengths Exercise.

    • Mark 'Success' on your tracker app after you IDENTIFY 1 or 2 of your strengths. (Day 1 ONLY)

    • Mark 'Success' each DAY you APPLY your strength.

    • Complete the challenge by working on it 15+ minutes in a day. To achieve GOLD status, add a 'Comment' to each entry.

    • LAST DAY of EACH month, export your tracker log to: MyChallengeLog@gmail.com

    • Be sure to track your progress in the app

  • When your strengths are used regularly, work becomes more fulfilling and meaningful. By building on strengths you naturally possess, you will energize your career and contribute to your happiness, health, and success. Top performers and achievers throughout history share a common trait – they know who they are, what their strengths are and use them to their fullest advantage. Using your strengths on a regular basis is the ultimate motivator for elevating your performance and career wellbeing. People with high Career Wellbeing are more than twice as likely to be thriving in their lives overall – Gallup. Share your strength and how it was applied, if you would like on our social pages.

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Social Challenge

Defining Social: Building supportive relationships, connecting with community.

Title for App: SOCIAL, connecting

Social Challenge:

Connect with others by spending enjoyable time together. Such as hosting a happy hour or virtual game night, an online group chat or a small dinner. For ideas and articles, visit our Healthy Resources Page.

  • Positive social relationships are a central source of emotional support for most people. Those who enjoy the benefits of robust social connections report the highest levels of wellbeing. Conversely, those who are lonely or rarely connecting with people they enjoy, report lower levels of wellbeing. When you focus on others, support and initiate interaction with other people you can significantly boost your wellbeing. The goal is to connect socially throughout the month. Share your social challenge photo post on our social pages, if you would like.

  • Assessing Your Social Wellbeing

    List of Virtual Games to Play

    Benefits of Social Wellbeing

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Emotional Challenge

Defining Emotional: Managing stress, budgeting finances, embracing spirituality.

Title for App: EMOTIONAL, less stress

Emotional Challenge:

Practice Less Stress and More Calm by noting positive thoughts and/or practicing mini mindfulness, below. For helpful links and tools, visit our Healthy Resources Page.

Choose a, b or BOTH Challenges:

a) Write your positive thoughts in digital or paper journal using topic ideas below:

  • Write something you’re looking forward to in the next 24 hours.

  • Write one fortunate thing that happened during the day as you look at the day’s events.

  • Write one thing someone did recently that inspired you.

b) Practice Mini Mindfulness by being aware of the moment you are in now— an effective way to calm your mind. Get started on Mini Mindfulness, here.

  • Bringing more positive emotions into your life reduces tension and has a powerful impact on your health. Writing positive thoughts actually provides a cathartic release. It builds strength, resilience and a better immune system. Whereas negative thoughts and fear deplete your ability to fight illness, influence your mood and make you vulnerable to anxiety, fatigue, loss of sleep and more. Share something about doing your challenge on our social pages to encourage others, if you would like.

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Physical Challenge

Defining Physical: Optimizing nutrition and fitness, living healthy and balanced.

Title for App: PHYSICAL, whole food, aerobics

Physical Challenge:

Choose FOOD, FITNESS or both challenges this month:

a) FOOD Challenge Overview: Consume whole foods for a complete meal, challenge details below.

b) FITNESS Challenge Overview: Aerobic exercise for 30 mins, details below.

FOOD Challenge Details:
Consume all “WHOLE FOODS” in one or more meals on days you choose. Whole foods are healthy without chemical ingredients. For this challenge, “whole foods” are defined as: natural, grown in the ground or farmed/fished/hunted. Whole foods include: dairy products with no chemical flavorings added. Meat, poultry, and fish that is baked, roasted, grilled, or boiled. Visit the Healthy Resources Page to find more Whole Food choices and easy recipes.

FITNESS Challenge Details:
Aerobic exercise for 30-minutes in a day. Walk, Run, Bike, Hike, Swim or do any aerobic activity.

  • FOOD: Whole foods are packed with antioxidants and important nutrients including protein, fiber, calcium and healthy fats. Many health experts believe that eating more whole foods is our best bet for improving our health and reducing risk of heart disease, diabetes, obesity, dementia, gut issues and inflammation. Important fact: whole foods such as dark leafy greens, bananas and beans add magnesium that increases serotonin—the happiness chemical. Eating meals rich in whole unprocessed foods also helps to reduce brain fog, improve our immune system, energy levels and sleep quality.

    AEROBIC FITNESS: Feel happier, strengthen your mind, encourage healthy weight loss, benefit your muscles and bones, increase your energy levels, reduce your risk of chronic diseases, and much more!

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Intellectual Challenge

Defining Intellectual: Growing knowledge and skills, innovating and idea sharing.

Title for App: INTELLECTUAL, learn two

Intellectual Challenge:

Learn two “new” things and use them. The emphasis is on acquiring new knowledge by selecting an area of interest you would like to know more about. Learn home repairs, technology, art, cooking, pet training, a language, a new hobby, cryptocurrency or any topic you’re interested in understanding more.

  • Complete the challenge and mark 'Success'on the app each DAY you USE knowledge you’ve learned in the challenge.

    To achieve GOLD status, add a 'Comment' with each Success checkmark.

    By LAST DAY of month, export your tracker log to: MyChallengeLog@gmail.com

    Be sure to track your progress in the app

  • When you learn a new subject, disrupt your routine, or exercise your mind with puzzles and games, it protects you from negativity and supports the growth of new neurons. Engaging in creative and stimulating mental activities expands curiosity, sharpens your mind and improves the structure of your brain. Lifelong learners foster critical thinking skills, keep their mind nimble and reduce mental decline. Fun fact: novelty can boost your memory. You’re more likely to remember things that happened right before or after something new that grabs your attention. The reason is believed that the brain releases dopamine when encountering novel situations, which improves memory. Share what you learned with a post on our social pages to encourage others, if you would like.

Challenge Archive
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