Over the next six weeks, you’ll focus on various aspects of health and wellness to create meaningful habit changes.
Each week, you’ll choose one habit or task from five different options. Your goal is to either complete the selected task or integrate the habit into your routine. Choose the option that resonates most with you, whether it’s the easiest to change, the most important for your health, or simply the one that looks like the most fun. Any habit you choose should be maintained for the duration of the challenge.
Each habit or task comes with a resource page that includes easy-to-follow tips, tricks, worksheets, and printable materials.
Week #1: Hydration
Review the tasks and habits in the first row for Week #1.
Select the associated link to learn more about each habit or task.
Make your selection based on the information provided.
Complete the “Week #1: HYDRATION selection” form at the bottom of the page.
Check back in next Wednesday for the Week #2 topics and resources + fill out your weekly reflection form.
| Week #1 Hydration | Task: Visual Reminder Explore ways to set yourself up for success. | Habit: Hydration Habit Streak Drink a glass first thing in the morning and then choose 3 additional times. | Habit: Daily Target Drink one-half your body weight in oz of water. | Habit: Upgrade Your Beverage Challenge – Swap a daily sugary drinks. | Task: Flavor Boost Try at least 3 different infused-water combos |
| Week #2 Nutrition | Task: Kitchen Challenge Intentionally clean out your fridge, freezer, and pantry. | Habit: Daily Produce Consume 5 daily servings of fruits and vegetables | Habit: Power Up Protein Include at least 1 serving of protein with every meal. | Habit: Fill Up On Fiber Consume 25g of daily dietary fiber | Task: Get to Cooking Find 10 new recipes to try and make at least 1 this week |
| Week #3 Movement | Task: Work it Out Attend a D1 class | Habit: Step it Up Hit 7k-10k steps each day | Habit: Take a Break Set a timer to move for 2-5 minutes every hour | Habit: Post-Meal Stroll Aim for a 5-10 minute walk after lunch or dinner. | Task: Make It Fun Try out one new way to exercise |
| Week #4 Stress Management | Task: Social Support Reach out to a friend or loved one, even with a quick message. | Habit: Morning Mindset Start the day with gratitude, journaling, or a positive affirmation. | Habit: 5-Minute Reset Pause midday for a quick stretch, short walk, or deep breaths. | Habit: Daily Breathing Practice 4-7-8 breathing or box breathing for a few minutes each day. | Task: Creative Outlet Try a new creative activity — journaling, coloring, or crafting. |
| Week #5 Sleep | Task: Brain Dump Write down worries or to-do lists to clear your mind. | Habit: Sleep Schedule Go to bed and wake up at the same time daily (even on weekends!). | Habit: Caffeine Curfew Cut off caffeine at least 6 hours before bedtime. | Habit: Morning Sunlight Get 10-15 minutes of sunlight in the morning to regulate circadian rhythms. | Task: Bedroom Makeover Optimize sleep space (cool, dark, quiet, comfy bedding). |
| Week #6 Reflection | More on this week to come. |
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