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  • The Sweet Dreams Challenge invites you to track how much sleep you get each night for 30 days. Knowing how much you sleep is a key step to making sure you’re getting enough (7-9 hours for adults). As you log how much you sleep each night, you may notice some patterns that affect your sleep. For example, do you sleep better after reading a book or after watching TV? Does going to bed late one eveni...

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  • The Money Spent Challenge invites you to create an historical budget from the past three months. Gather your old bank statements and credit card statements and figure out how much you earned versus how much you spent in different categories. You can use paper, a spreadsheet, or an online budget tool. Don’t forget to include annual expenses (like homeowner’s insurance) by dividing the expense by 12...

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WellRight
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  • The Kind Words Challenge invites you to say only kind words about other people for 30 days. We always feel uplifted with we say something nice to another person. Why is it, then, that so much of the time we tend instead to dwell on the weaknesses of those around us instead of their strengths? During the next month, limit yourself to saying only kind things about everyone. If you catch yourself cri...

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  • The Credit Report Challenge invites you to request a free credit report. A credit report contains the detailed information used to calculate your credit score, which is usually used to determine your eligibility for a loan or credit card or whether you qualify to rent an apartment. Many employers are now checking credit reports as part of the hiring process. Credit scores may even be used to deter...

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WellRight
YouTube Video
  • The Play Time Challenge invites you to play for 300 minutes over the next 30 days (10 minutes per day). When you were young you probably played every day—when did playing become optional or even obsolete? Actually, playing is important no matter what age you are. It exercises your mind and body and opens an avenue for creativity, setting the stage for socializing in a natural, unique way. See if y...

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WellRight
YouTube Video
  • The Stop Think Challenge invites you to reflect for 300 minutes during the next month (10 minutes a day). Meditate, pray, ponder, plan, journal, write letters, walk, or spend time in nature. This challenge invites you to take time to consider what you are thankful for, what you have learned, and what you can do to change things for the better. Track how many minutes you reflect each day. To comple...

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WellRight
YouTube Video
  • The Last Mile Challenge invites you to add on a few steps, maybe even a mile, to your workday commute to and from the office. We often do everything in our control to create the shortest daily commutes—whether that is parking in the closet spot or using the elevator instead of the stairs. Adding just a few more steps to your commute is an easy way to get your heart pumping and burn a few extra cal...

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WellRight
YouTube Video
  • The Top Chef Challenge invites you to make 10 new recipes in the next 30 days. In general, home-cooked food is healthier than packaged or restaurant food because you control what goes into it. The goal of this challenge is to help you expand your cooking repertoire in hopes of making home-cooked meals more common in your life. Sure, you could try ten new recipes for cookies, but why not stick with...

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YouTube Video
  • The Book Worm Challenge invites you to read a book for 1,000 minutes over 30 days, an average of about 30 minutes a day. Digging into a good book can literally add years to your mental health. Reading can help protect your brain from Alzheimer’s disease and other forms of dementia, as well as build your vocabulary and feed your intellect. Reading can also help you feel less stressed and more posit...

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YouTube Video
  • The Night Out Challenge invites you to go out with a friend and/or your significant other 4 times in the next 30 days, or once a week. You actually don’t have to go out. You can have a night in at your house. The important thing is getting together with someone you care about, since socializing and relaxing have tremendous health benefits. For even greater benefits, be sure to plan ahead, since an...

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WellRight
YouTube Video
  • The Brown Bag Challenge invites you to pack a lunch for work for the next 30 days. Yes, it’s like being in school again, only now you get to decide what to put in your lunch instead of your mother. The goal is twofold: first, when you pack your own lunch it tends to be healthier. And second, you can save a lot of money by bringing your own lunch to work. Give it a try. It’s not as hard as you thin...

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WellRight
YouTube Video
  • The Hello Sunshine Challenge invites you to get out in the sun 10 days (10-15 min/day) during the next 30 days. Try to do this challenge in the winter or spring when your vitamin D levels may be at their lowest. When the sun hits your skin, it creates vitamin D3, which you can’t produce on your own. Vitamin D3 is vital for a strong immune system and strong bones, so it’s important that you get amp...

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YouTube Video
  • The Mission Possible Challenge invites you to take the time to develop a personal mission statement—a brief text description of what is important to you and how you define success. Consider defining success in terms of yourself, your family, your friends, your career, and the world. Don’t worry. It doesn’t have to be perfect. You can evolve it over time. Make your life a success by first defining ...

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WellRight
YouTube Video
  • The Five Alive challenge invites participants to eat five fruits or vegetables a day. Fruits and vegetables have a high nutrient/calorie ratio, as well as a high volume/calorie ratio. Because of this, participants will find they feel less hungry and end up eating less unhealthy food. The challenge will prompt many participants to experiment with fruits and vegetables that they normally do not eat.

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YouTube Video
  • The Picture It Challenge invites you practice the technique of visualization for 150 minutes over the next 30 days—an average of 5 minutes a day. Just like athletes and performers, you can use visualization to help you perform your best. Find a comfortable place. Relax with slow, deep breathing and by consciously relaxing the muscles in each area of your body. Then picture yourself doing something...

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YouTube Video
  • The Lunch Buddy Challenge invites you to enjoy lunch with someone else seven times in the next 30 days (about two lunches a week). Call an old friend. Grab your boss or co-worker. Take out the new person. Go out as a group. Bring your own lunch or dine out. The important thing is to spend time socializing, something that’s excellent for your health.

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WellRight
YouTube Video
  • The 40 Day Challenge invites you to give something up for 40 days. What you give up is up to you; it could be a bad habit, a type of junk food you love, or even a form of social media you might spend *too* much time on! Whatever it is, try and make it something that’s at least a little difficult for you. Giving something up completely, even for a short period of time, can teach you a lot about h...

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