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  1. K

    Appreciations: Well-Being Practice

    Reading Time: 2 minutesThis Week Is About Expressing Appreciations Simple Instructions: Each day this week identify a person you want to appreciate (it can be the same person every day or a new person each day). Write down one thing you appreciate about this person. Immediately following...
  2. K

    Most Important Goals: Well-Being Practice

    Reading Time: 2 minutesThis Week Let’s Think on Our Most Important Goals Simple Instructions: At the beginning of the week, write out a list of several of your most important intentions, aims, or goals, along with why each one is important to you. Each day, rewrite your list and remove one...
  3. K

    Communicate Responsibly with Electronics: Well-Being Practice

    Reading Time: 2 minutesThis Week Explore What It Means to Communicate Responsibly Simple Instructions: Use social media and online forums only in ways that represent your best self — honest, kind, compassionate, supportive, etc. Some examples: Post things you find funny or uplifting, share...
  4. K

    Intentional Acts of Kindness: Well-Being Practice

    Reading Time: 3 minutesPerform Intentional Acts of Kindness This Week Simple Instructions: Each day, consciously perform an act of kindness. It can be as small as you like. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a...
  5. K

    Morning Question: Well-Being Practice

    Reading Time: 2 minutesAsk Yourself This Morning Question Every Day This Week Simple Instructions: Each morning, identify for yourself what “success” for the day would look like. Use your own personal standards for success. Some examples include: completing incomplete actions, getting to the...
  6. K

    Support Your Teammates: Well-Being Practice

    Reading Time: 2 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...
  7. K

    Spring Cleaning: Well-Being Practice

    Reading Time: 2 minutesThis Week, It’s Time for Some Spring Cleaning Simple Instructions: Spring has sprung! Each day, find an area of your life that needs cleaning and clean it up. The space can be physical (like a desk or closet) or virtual (like your email inbox or Evernote notebooks). You...
  8. K

    That’s My Jam: Well-Being Practice

    Reading Time: 2 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...
  9. K

    Mental Challenge: Well-Being Practice

    Reading Time: 2 minutesTake on a Daily Mental Challenge This Week Simple Instructions: Complete 10 minutes of whatever type of mental challenge or brain exercise you like. It can be different each day. Some suggestions are crossword puzzles, Sudoku, memorization challenges, logic puzzles, or...
  10. K

    Jar of Awesome: Well-Being Practice

    Reading Time: 2 minutesPut Something in Your Digital Jar of Awesome Each Day Simple Instructions: Create a “Jar of Awesome,” either physical or virtual — a mason jar or something like it would be perfect, but so would a note in Evernote, a note pad, or an email to yourself. You can leave your...
  11. K

    Mindfulness Meditation: Well-Being Practice

    Reading Time: 3 minutesMindfulness Meditation Simple Instructions: Find a quiet place to sit, free of outside distractions. Use any form of silent contemplation with which you are comfortable. Some options: sitting quietly in any position you are comfortable in and observing your body...
  12. K

    Laughter: Well-Being Practice

    Reading Time: 2 minutesPractice Laughter as a Daily Element of Life Simple Instructions: Find a way to make yourself laugh today until you are satisfied. There is no amount of time you have to laugh for, it just must be an authentic laughter experience by your estimation. If you say you did...
  13. K

    No Electronics During Meals: Well-Being Practice

    Reading Time: 3 minutesNo Electronics During Meals This Week Simple Instructions: Do not use your mobile phone, tablet, computer, television, or radio during meals. This means phone calls, texts, email, Google, videos, podcasts, or social media — for work or for play. You must do this for two...
  14. K

    Naikan Reflection: Well-Being Practice

    Reading Time: 3 minutesThis Week We Experiment with Naikan Reflection Simple Instructions: Each day, choose a person, relationship, situation, or event and answer the following three questions about it: What have I received from _______________ ? What have I given to _______________? What...
  15. K

    5-Minute Bedtime Ritual: Well-Being Practice

    Reading Time: 2 minutesCreate a Meaningful 5-Minute Bedtime Ritual Simple Instructions: Create a 5- to 10-minute ritual or practice that helps define the beginning of your sleep period and prepare you for a good night’s sleep This practice should be separate from your typical “getting ready...
  16. K

    Write a Thank You Note: Well-Being Practice

    Reading Time: 2 minutesWrite a Thank You Note Simple Instructions: Each day this week, write and deliver a handwritten thank you note to someone in your life — friend, family member, colleague or coworker, teacher, client, or anyone you interact with in your daily life. Suggestions: your...
  17. K

    Daily Journal: Well-Being Practice

    Reading Time: 4 minutes Here is the Well-Being Practice we recommend you try on for this week of the Challenge. To learn more about the intention behind the Well-Being Practices and how you can choose your own each week, read this article. Keep a Daily Journal This Week Simple Instructions...
  18. K

    Let It Go: Well-Being Practice

    Reading Time: 2 minutes Here is the Well-Being Practice we recommend you try on for this week of the Challenge. To learn more about the intention behind the Well-Being Practices and how you can choose your own each week, read this article. This Week, We Practice How to Just Let It Go Simple...
  19. K

    Sounds Like Fun: Well-Being Practice

    Reading Time: 3 minutes Here is the Well-Being Practice we recommend you try on for this week of the Challenge. To learn more about the intention behind the Well-Being Practices and how you can choose your own each week, read this article. It’s Time to Do Something That Sounds Like Fun Simple...
  20. K

    Breathing: Well-Being Practice

    Reading Time: 3 minutes Here is the Well-Being Practice we recommend you try on for this week of the Challenge. To learn more about the intention behind the Well-Being Practices and how you can choose your own each week, read this article. This Week, Take Some Time to Focus on Breathing Simple...

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