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Pick one of the following areas to start your wellness initiative:
- Movement
- Food and Nutrition
- Manage Stress
- Sleep & Rest
- Connection
You can also innovate and create something unique to your department. Be creative!
If you're not sure where to start, take a look at challenges that others have done in the past.
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Behavior change occurs when people feel in control, capable, and supported.
Allow participants to set their own goals that encourage them to adopt new or increased health behaviors, while still feeling realistic and motivating.
Setting specific goals provides clear direction and measurable targets, whereas vague goals lack focus and are harder to achieve.
For example:
- a specific goal might be "walk 30 minutes five times a week," while a vague goal would be "exercise more."
- a specific nutrition goal might be "eat at least 2 servings of vegetables with dinner each day," while a vague goal would be "eat healthier."
- a specific stress management goal might be "practice deep breathing for 5 minutes each morning," while a vague goal would be "stress less."
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Choose at least one engagement method:
- Personal tracking (streaks, consistency, checkboxes)
- Team or department participation (shared goal, buddy systems, group check-ins)
- Sharing (photos, reflections, quick wins, weekly check-ins)
- Other ideas your team agrees upon
Focus on progress, not perfection.
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Choose one outcome to monitor:
Energy- Stress level
- Sleep quality
- Movement
- Consistency/adherence
- Something else
Keep it simple—weekly rating or yes/no is fine.
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Prompt participants to think beyond the challenge and consider how their habit will continue.
- How will you continue this habit after the challenge ends?
- What version of this habit feels realistic long-term?
- What might get in the way, and how will you handle it?
- When and where will this habit fit into your regular routine?
Consider how you will build this into the challenge:
- Will you include a reflection or planning moment at the end?
- Will participants define a “minimum version” of their habit?
Will you prompt adjustments mid-challenge to make habits more realistic?
- How will you continue this habit after the challenge ends?