Wellness Challenges

Hydrate and Energize

  • Drink at least 8oz of water as soon as you wake up in the morning.
  • Practice this breathing sequence for 5 minutes in the morning (Breathe in to a count of 4 seconds, hold the breath for 4 seconds and release it to a count of 4 seconds)
  • Jump out of bed in the morning and move your body! Get your blood pumping, jump around, run in place, skip, shake your body, or dance. Get pumped up for the day.
  • Practice this routine for at least two weeks to complete this challenge.
  • This challenge helps you start your day off right, gives you a boost of energy in the morning and allows you to hydrate after a long period of not having water over night.

Eat the frogs

  • We all have those tasks we dread or just keep putting off. Things we just don't feel like doing or difficult tasks we procrastinate on. Just like eating frogs, these are the last things we want to do! These tasks are important and could be standing in the way of your goals and dreams. It is time to eat the frogs!
  • Create a list of all the things you have been putting off and all of the difficult tasks you are dreading. Anything you can think of big and small. Start by working on this list for ten minutes today and add to it as needed over time.
  • Designate a day of the week to work on your list. 
  • Complete 5-10 items on your list every week.
  • Do this for at least 5 weeks to complete this challenge.
  • This challenge will boost your productivity and confidence while also allowing you to start knocking difficult tasks off your list and getting things done!

Gratitude is medicine

  • Create a list of 100 things you are grateful for.
  • To practice gratitude you just have to focus on the things you are grateful for.
  • Practice gratitude when you wake up, before you get out of bed.
  • Practice gratitude as you fall asleep at night.
  • Complete the " create a gratitude practice" worksheet located in the free tool library on this website. Use it to create your own practice.
  • Practice gratitude during all of the times mentioned above for at least two weeks to complete this challenge.
  • This challenge will infuse your life with gratitude. It will help you pull your focus to the good in the world and help you appreciate your life. It will also boost your mood and raise your vibration.


Stress Less

  • Stress is dangerous for your health and well-being, it is sneaky and can contribute to many chronic illnesses, ruin relationships, and leave you physically and mentally drained. 
  • Stress is inevitable, we face it every single day! The secret is to not get stuck in it! Learn to take control when you face stress, have a plan in place.
  • One technique is getting into a creative flow. This will shift your energy and focus to something positive. The next time you start feeling stressed out try tapping into your creativity. Paint, draw, color, write a story or poem, take some pictures, etc...Now instead of focusing on stress you are focusing on passion and creativity.
  • The next technique is practicing mindfulness. When we are stressed our minds are either stuck in the past or worrying about the future. It is important to be present in the moment. 
  • Mindfulness meditation: Find a quiet an comfortable space to meditate. Relax your body and mind, take a few deep breaths as you try to clear your mind. The goal is to focus only on the present moment, notice your breathing, pay attention to how your body feels. As intrusive thoughts arise gently acknowledge them and push them from your mind. Don't stress, it is perfectly normal, we have thousands of thoughts passing through our minds each day. Being mindful takes practice. Start by meditating for 5 minutes at a time and work your way up to 20 minutes as your concentration improves. Practice this meditation 2 times per week for 1 month to complete this challenge.
  • The last part of this challenge is to create a list of the things that help you de-stress. This will allow you to have a plan in place when you start feeling stressed out. Stress can not always be avoided but you CAN be ready for it! Examples: Take a bubble bath, exercise, journal, swim, dance, take a walk, pet your cat, take a drive, listen to music, call a friend, etc...
  • This challenge improves your well-being, gives you tools to manage your stress and helps you become more mindful. 

Seek Adventure

  • The world is vast and beautiful, there are so many things to see and experience. Most of us go through our lives never truly seeking adventure, as we get older it becomes less of a priority. Our jobs, families and all our daily responsibilities seem to make it impossible for us to follow our passions, experience life or explore the world. It is time to get out there!
  • Step 1:Go outside! Explore a new park, travel to a neighboring city, state, or even country, try salsa dancing, find new local haunts, meet new people, etc..
  • Try something new(or explore a new place) at least twice per week for a month.
  • Find out what there is to do in your city( local attractions, events, etc.)
  • Explore meetup.com, this site gives you access to a variety of meetup groups around your city. There is a group for pretty much every interest you can think of!
  • Learn about the culture of a place you want to visit. Even if you may not be able to go right away, it will feel like a step towards your trip. You can also visualize your trip. Play it in your mind. Think of the places you want to go. Try this visualization technique once a week for one month. Remember, your imagination is powerful, everything we create was first created in our imagination. It is important to stimulate it.
  • This challenge encourages you to get out into the world and take advantage of what it has to offer. It will also get you out of your comfort zone, help you tap into your imagination and achieve more balance in your life.