The nuYu Wellness Challenge
There are 3 key aspects of wellness that make us who we are: Mind, Body, and Soul.
This program will challenge you to focus on an activity to expand and nourish each one.
The concept is simple; follow every rule, every day.
Use the free calendar to track your progress.
Challenge Rules
1. Hold yourself accountable. No exceptions and no excuses. You either did it, or you didn’t.
2. Take a daily progress picture.
3. Do at least 1 thing in each block every day from the table below:
| Daily Activities | |||
| Mind | Body | Soul | |
|---|---|---|---|
| Expand | Read | Exercise | Kindness |
| Nourish | Reflect | Nutrition | Gratitude |
Read: anything non-fiction (i.e. science, math, medicine, philosophy, etc…)
Exercise: must be at least 20 minutes of intentional physical activity that increases your heart rate and makes you sweat.
Kindness: perform an act of kindness for another person (immediate family and friends don’t count unless it’s something you don’t typically do already)
Reflect: write or type a daily reflection. It can be something that happened today, a thought you had, something you learned, etc
Nutrition: follow whatever nutrition plan/program you already have;
or, make the best/healthiest decisions for everything you eat today.
Nutrition also includes drinking water (half your body weight, in ounces, minimum)
Gratitude: practice appreciation for at least one thing/opportunity you had today (cannot be the same as another day)
Tips for Success
Combining your activities can make them easier to accomplish AND improve their impact on your life. For example, if you post your daily picture to social media, you can type your Reflection and/or Gratitude assignment as your description.
Posting to social media can also help you stay accountable because now there are people watching your progress. As much as we don’t like to admit it, sometimes having someone looking over our shoulder makes us try a little harder.
Find topics you enjoy or experiment with things you’ve never had a chance to explore before. Remember the goal is to be challenged to grow as a person but you can still have fun with it.
Do the challenge with a friend or group! Friendly competition can not only boost your productivity and adherence to your program, but can also give you a support network for the days you’re feeling less motivated.
This is set up as a repeatable 6 week challenge but there’s no reason that this shouldn’t be part of your everyday life from now on.