Earning Points
Below are some activity ideas for each wellness category. Remember: You can always create your own to match your wellness goals! Each completed activity is worth 1 point, and you can earn up to 1 point in each category each day. A good rule of thumb is that each task should take at least 20-30 minutes to complete in order to earn a point.
You may earn points for participating in sports/extracurricular activities, but you may NOT earn points for completing tasks that you have to do for school or work (example: You may not earn an intellectual point for reading a book you have to read for English class or you may not earn a physical point for attending PE.).
Participants will have a chance to earn bonus points by completing extra activities throughout the challenge. They are subject to change so be checking your email and Twitter for updates!
Use this scorecard to help you keep track of your daily points each week.
Emotional Wellness
Emphasizes an awareness and acceptance of feelings. It includes feeling positive and enthusiastic about ourselves and life. It encourages us to take an optimistic outlook on life. To be spiritually well, means that our actions become more consistent with our beliefs and values.
Intellectual Wellness
Recognizes creative and stimulating mental activities. It requires expansion of knowledge and skills, but also sharing special talents and skills with others. It also recognizes that there is personal satisfaction and enrichment in life through success at work.
Nutritional Wellness
Emphasizes the need to understand nutritional needs and food choices in order to develop sound nutritional habits. Develop a knowledge base and the skills necessary to select among marketplace alternatives, with an emphasis on nutrient content and food safety.
Physical Wellness
Emphasizes the need for regular physical activity. It is achieved by a balance of consistent exercise. Physical benefits of exercise can also lead to psychological benefits (i.e. enhanced self-esteem, self-control, and self-determination).
Social Wellness
Focuses on making contributions to the environment and community. It challenges us to contribute to the common welfare of the community, rather than to think only of ourselves. It encourages building positive relationships with others. Lastly, it challenges us to protect our environment.
You may earn points for participating in sports/extracurricular activities, but you may NOT earn points for completing tasks that you have to do for school or work (example: You may not earn an intellectual point for reading a book you have to read for English class or you may not earn a physical point for attending PE.).
Participants will have a chance to earn bonus points by completing extra activities throughout the challenge. They are subject to change so be checking your email and Twitter for updates!
Use this scorecard to help you keep track of your daily points each week.
Emotional Wellness
Emphasizes an awareness and acceptance of feelings. It includes feeling positive and enthusiastic about ourselves and life. It encourages us to take an optimistic outlook on life. To be spiritually well, means that our actions become more consistent with our beliefs and values.
- Journal a positive event or action that you did
- Share one of your beliefs and values with a friend
- Use stress relief tactics
- Express sincere gratitude to someone – “gratitude is an attitude”
- Successfully work through a conflict at school or home
- Meditate or attend your place of worship
- Complete a random act of kindness
- Listen to relaxation tapes
- Volunteer
- Take five deep breaths morning, noon, and night
- Track your mood throughout the day
- Ask someone about their day and be prepared to fully listen
Intellectual Wellness
Recognizes creative and stimulating mental activities. It requires expansion of knowledge and skills, but also sharing special talents and skills with others. It also recognizes that there is personal satisfaction and enrichment in life through success at work.
- Read SEQUOITmedia.com and make a comment
- Complete a crossword puzzle or play Word with Friends
- Read a chapter of a book
- Play chess, checkers, or cribbage with a friend
- Take up a new hobby
- Visit The Learning Center or a teacher for tutoring
- Attend a workshop or presentation, such as a career panel
- Visit a museum or art gallery
- Read a magazine or article on health and wellness
Nutritional Wellness
Emphasizes the need to understand nutritional needs and food choices in order to develop sound nutritional habits. Develop a knowledge base and the skills necessary to select among marketplace alternatives, with an emphasis on nutrient content and food safety.
- Eat three balanced meals
- Track your calories for a day on an app or website
- Create a healthy grocery list
- Understand how to read a nutritional label
- Try a new healthy food
- Increase your daily water intake
- Learn about the benefits of eating organic foods
- Learn about sugar intake
- Learn about the benefits of clean eating
Physical Wellness
Emphasizes the need for regular physical activity. It is achieved by a balance of consistent exercise. Physical benefits of exercise can also lead to psychological benefits (i.e. enhanced self-esteem, self-control, and self-determination).
- Exercise on your own or with a friend for 30-60 minutes. Maybe a walk/jog around your neighborhood or on one of the local trails!
- Track your steps for the day using a FitBit or phone app
- Learn a new exercise
- Attend P.E. class with a student (staff only). Here's a list defining the P.E. Acronyms.
- Attend a group fitness class/or activity
- Walk your dog and donate money to an animal organization by using the free Walk for a Dog app.
Social Wellness
Focuses on making contributions to the environment and community. It challenges us to contribute to the common welfare of the community, rather than to think only of ourselves. It encourages building positive relationships with others. Lastly, it challenges us to protect our environment.
- Attend a meeting for a club or activity that you are not already involved with
- Call an old friend--or write them an old fashioned letter!
- Attend a social event in the community
- Sit with a stranger at lunch
- Volunteer at school or in the community
- Retweet/favorite something on Twitter from a Sequoit-related handle or share a positive comment on your own!
- Visit your family
- Reduce, Reuse, Recycle
- Attend a sporting event