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  1. K

    7 Days Without Dairy: Weekly Habit Practice

    Reading Time: 2 minutes The Weekly Habit Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is...
  2. K

    Say Thank You: Weekly Habit Practice

    Reading Time: 2 minutes The Weekly Habit Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is...
  3. K

    Journaling for 10 Minutes: Lifestyle Practice

    Reading Time: 3 minutesPractice 10 Minutes of Journaling Each Day This Week Simple Instructions: Sit down for 10 minutes each day and write in a handwritten journal. Use any kind of journaling you like. Choose something that suits your needs and personal style. Some examples are a diary-type...
  4. K

    Support Your Teammates: Lifestyle Practice

    Reading Time: 3 minutesSupport Your Teammates Each Day This Week Simple Instructions: Each day, comment on the reflections of at least three team members. You may offer support, congratulations, tips, advice, or anything you think will contribute to their experience. If you aren’t playing on...
  5. K

    The Big 4: Well-Being Practice

    Reading Time: 3 minutesTake a Break From the Big 4 Each Day This Week Simple Instructions: Limit your time on the Big 4 social media platforms — Instagram, Twitter, Snapchat, and Facebook (not including Messenger) — to one visit each day. You may visit all of them, but you may only make a...
  6. K

    Intentional Acts of Kindness: Lifestyle Practice

    Reading Time: 2 minutesPerform Acts of Kindness Each Day This Week Simple Instructions: Each day, perform a simple act of kindness toward anyone in your world — friend, family member, acquaintance, or stranger. The acts have no size requirement. Small acts are as important as grand gestures...
  7. K

    Brain Toss: Well-Being Practice

    Reading Time: 3 minutesPractice a “Brain Toss” Each Day This Week Simple Instructions: At any point during the day, when you find yourself with at least one or two things rolling around in your head that you can’t or don’t want to act on immediately, stop and make note of them — “toss” them...
  8. K

    Do Something You Love: Well-Being Practice

    Reading Time: 3 minutesDo Something You Love Each Day This Week Simple Instructions: Take at least 10 minutes each day to do something you love. It does not need to have any practical purpose. You can do it simply because you love it. You can choose something different each day. Watch this...
  9. K

    Get Rid of It: Lifestyle Practice

    Reading Time: 2 minutesGet Rid of 1 Thing Each Day This Week Simple Instructions: Each day, identify one thing that is no longer useful, relevant, purposeful, or bringing you the enjoyment it once did – and get rid of it. The item might be buried in a closet or it might be sitting in plain...
  10. K

    People Who Matter: Well-Being Practice

    Reading Time: 2 minutesThis Week, Think About the People Who Matter Simple Instructions: Each day, write down one person in your life who is important to you. Then write down why this is person important — what does this person mean to you, what is added to your life, and how does this person...
  11. K

    Devices Down: Well-Being Practice

    Reading Time: 3 minutesPut Your Devices Down Each Day This Week Simple Instructions: Think about the places or times in your life where you use your phone or mobile devices just because you are bored. Some examples: sitting in the bathroom, waiting in line, walking down street, on the subway...
  12. K

    Morning Gratitude: Well-Being Practice

    Reading Time: 3 minutesExpress Morning Gratitude Each Day This Week Simple Instructions: Upon waking, create a mental list of things for which you are grateful. The list can be as long or as short as you like. We recommend finding at least three things. You should give yourself credit for...
  13. K

    Support Your Teammates: Lifestyle Practice

    Reading Time: 3 minutesSupport Your Teammates Each Day This Week Simple Instructions: Each day, comment on the reflections of at least three team members. You may offer support, congratulations, tips, advice, or anything you think will contribute to their experience. If you aren’t playing on...
  14. K

    That’s My Jam: Well-Being Practice

    Reading Time: 3 minutesGet Your Jam On Each Day This Week Simple Instructions: Find a song that makes you happy no matter what. Find a time to play that song for yourself every day this week. The song should make you want to embody it, e.g. dance, smile, shake, air guitar, sing out. This...
  15. K

    10 Minutes of Meditation: Lifestyle Practice

    Reading Time: 3 minutesPractice 10 Minutes of Meditation Each Day This Week Simple Instructions: Find a quiet place to sit, free of outside distractions. You may use any form of silent contemplation you are comfortable with. Some options: a meditation practice you already have; sitting...
  16. K

    Do Nothing Time: Lifestyle Practice

    Reading Time: 3 minutesDo Nothing Each Day This Week Simple Instructions: For 10 minutes, sit, lie, or stand and do nothing. Do not check your phone. Don’t read. Don’t even try to meditate. Just be there, and if any feelings come up — discomfort, restlessness, or even guilt or silliness that...
  17. K

    1-2-3 To Do: Well-Being Practice

    Reading Time: 2 minutesCreate a 1-2-3 To Do List Each Day This Week Simple Instructions: At the start of each day, make a three-part to-do list comprised of the following: One thing you must do. Two things you’d like to get done. Three things it would be nice to get done. Do at least the...
  18. K

    Connect with Someone: Lifestyle Practice

    Reading Time: 2 minutesConnect with Someone Each Day This Week Simple Instructions: Every day of the week, reach out and connect with someone important in your life. It could be someone you haven’t seen in a while, someone you want to say “thanks” to, or simply someone whose absence you...
  19. K

    Mindful Breathing: Well-Being Practice

    Reading Time: 3 minutesPractice Mindful Breathing Each Day This Week Simple Instructions: Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach. Breath only through your nose while focusing your attention on keeping your chest still...
  20. K

    Morning Routine: Well-Being Practice

    Reading Time: 2 minutesInvestigate Your Morning Routine This Week Simple Instructions: Choose a 10-minute personal practice to be a part of your morning routine. Complete the practice in the morning, before you leave for or begin work. Some examples: reading a book, meditation, prayer...

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