Well-Being Practices - You Have Options!

Well-Being Practice Options

While we encourage to give each Well-Being Practice a try, especially if you're new to the Whole Life Challenge, we understand that sometimes it's just not a good fit for you. Here are some from the past that you can choose from if that's the case for a given week of the Challenge.

Meditation, Journaling, and Ritual

• Journal — 3 ways follow the daily prompt, lists of 3 (things that worked/didn't work, things to be grateful for), or diary
• Breathing — 10-minute daily breathing practice
• Naikan Reflection — Journaling practice about 100% responsibility
• Bedtime Ritual — Create a short personal ritual to prepare yourself for a restful night's sleep
• Mindful Breathing — 10-minute breathing practice focused on your physical experience and sensations
• Morning Routine — Create a regular morning routine for yourself to anchor your day
• Do Nothing Time — Take 10 minutes to do nothing, just be present
• Intentional Unwinding — Take a 10-minute unwinding break between the end of your work and the start of your evening
• Create and Use a Space — Identify or create a personal space in your home or elsewhere you can go to calm and restore yourself.

Something for Others

• Short Message — Send a short message to someone that matters
• Support Your Teammates — Comment on your teammates reflections each day
• Connect with Someone Important — Reach out and connect with someone who matters to you either in person, by phone, or in writing
• Intentional Acts of Kindness — Perform an act of kindness, big or small, for anyone, friend or stranger

Gratitude

• Gratitude for People — Each day, write down the name of someone in your life and say why that person is important
• Write a Thank-you Note — Each day, write and send a handwritten thank-you note to someone in your life
• Jar of Awesome — Each day, write down what was great about the day and stick it in your "Jar of Awesome"
• Appreciations — Each day, identify someone you appreciate and write down why. Follow that with something you appreciate about yourself
• Morning Gratitude — Within one hour of waking, spend at least ten minutes creating a mental list of all the things you are grateful for 
• See the Beauty — Each day, take a moment, at any moment, to find something that you consider beautiful and snap a photo of it

Decluttering

• Use it or Lose It — Each day, identify something you haven't used in a long time. Use it or get rid of it - donate it or give it away
• Organize a Space — Organize a physical or virtual space in your life
• Leave no Trace — Identify a space that you typically leave cluttered. Whenever you use that space this week, straighten it up before you leave it

Something for You/Joy

• Sounds Like Fun — Do something each day this week simply because it sounds like fun to you
• Laughter — Find some way each day to make yourself laugh
• That's my Jam — Find a song that positively affects your mood and play it for yourself every day
• Do Something you Love — Do something just because you love it

Productivity

• Call Your Shot — Decide, before 9am, on the most important thing to do today and do it by the end of the day
• Morning Question — Each morning, answer the question: What would success look like today? Write it down and make it happen by the end of the day
• Most Important Goal — Write down a list of your most important goals. Each day, remove the least important from the list until you have only the most important one 
• 1-2-3 To-do — Each day, write down 1 thing that must get done, 2 things you'd like to get done, and 3 that would be nice to get done. Get at least the "must do" done
• Brain Toss — When you find yourself with things rolling around in your head you don’t want to act on immediately, stop and make note of them
• Goal Reminder — Identify three goals - one short term, one medium, and one long. Rewrite them each day
• Golden Hour — Shut down your electronics and mine the gold in your life: do things that are personal and enriching for you.

Unplug

• No Media Meals — Disconnect from all electronic media when having a meal - no phones, computers, tv, tablets
• Use Electronics Responsibly — Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, et cetera.
• Devices Down — Pick a common scenario when you use your phone because you are bored. Intentionally leave your phone in your pocket or purse during those moments 
• Big 4 — Limit your visits to Facebook, Twitter, Instagram, and Snapchat to one visit each per day
• Social Media Blackout — No social media all week unless it's for work
• Digital Detox — Create physical distance between you and your phone for at least 10 minutes - take a walk, hang with a friend, run errands, but leave your phone behind

Mental

• Read a Book — Take time to read a book each day
• Mental Challenge — Do a puzzle or mental challenge each day
• Practice Something — Each day, practice something that is important to you