Welcome to the 21-Day well Challenge!

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What is the 21-Day WELL Challenge?

The 21-Day WELL Challenge is a self-guided, daily learning challenge designed to help you expand your understanding of NWI’s Six Dimensions of Wellness through a multicultural lens.

Research tells us that it takes twenty-one days to start the process of building a new habit and twice that long to solidify it as a lasting behavioral change. Your participation in this unique Challenge will be the beginning of an ongoing journey toward a new WELL lifestyle.

It is our hope that participation in this challenge helps you expand the habits of learning and engaging in your personal wellness journey.

Our exclusive WELL Challenge was developed using NWI’s Multicultural Wellness Wheel, Six Dimensions of Wellness, and the 21-Day Racial Equity Habit Building Challenge. The 21-Day Racial Equity Habit Building Challenge© was created by Dr. Eddie Moore Jr. (#BlackMind) and co-developed with Debby Irving and Dr. Marguerite Penick (#DiverseSolutions). Since its inception, the original challenge has been adopted by organizations, associations, and corporations across the nation and around the world.

Thank you to our contributors!

Meet Dr. Eddie Moore, Jr.

Dr. Eddie Moore, Jr. is the CEO & Founder of The Privilege Institute in Green Bay, WI. He is recognized as one of the nation’s top speakers and educators, is featured in the film “I’m not Racist….Am I?” and is the Founder/Program Director for the White Privilege Conference (WPC).

He created the original 21-Day Racial Equity Habit Building Challenge© to help people better understand the important issues surrounding equity, inclusion, privilege, leadership, and supremacy in a way that solidifies the development of habits by stretching learning over 21 consecutive days.

Meet the UWG Team

The mission of the health and community wellness program is to provide high-quality professionals for employment in worksites such as fitness centers, hospitals, schools, and many other settings around the nation. Through program courses and service-learning experience, candidates are prepared to help people, organizations, and communities change lifestyle behaviors with the goal of moving toward a state of improved health, resulting in decreases of chronic disease and health care costs.

NWI expresses its gratitude to the following UWG students who, in conjunction with NWI Board of Director members Kristi Leonard and Bridgette Steward, inspired the 21-Day WELL Challenge:

  • Alex Rodriguez;
  • Matt Owens; and
  • Caitlin Vaughn
Meet Meghan Hedrick

Meghan is a graduate intern with the National Wellness Institute. She helped bring the 21-Day WELL Challenge to life through the addition of daily resources and outgoing communications to help participants stay actively engaged during the Challenge. 

Originally from the state of Ohio, Meghan completed her undergraduate studies at Ball State University in Muncie, Indiana and is currently a second-year graduate student in the University of Utah’s Health Education and Wellness Coaching Master’s Program.

Meghan will serve as Program Director for the 21-Day WELL Challenge and is happy to answer questions and provide support during your participation. She can be contacted at 715-342-2969 or [email protected]


Are YOU ready for the CHALLENGE?

Participation in this FREE program is voluntary and your information will never be shared with others.

Upon enrollment, you will receive a welcome email with detailed instructions for tracking your daily activities, joining the 21-Day WELL Challenge accountability group inside NWI’s LinkedWELL Community, and submitting your personal tracking sheet and reflections to win prizes and giveaways. Your 21-Day WELL Challenge will start the day after you sign up!

Daily Instructions

Step 1.

Each day choose a Challenge resource to read, watch, listen, act, or reflect that supports your WHOLE PERSON wellbeing.

Step 2.

Consider how the daily challenge resource applies to your ENVIRONMENT – where you live, work, play, learn & reflect.

Step 3.

Make it a LIFESTYLE! Use your 21-Day WELL Challenge tracking sheet to help establish your daily habits.

Step 4.

What did you LEARN? Reflect on each day’s Challenge experience using the provided W.E.L.L. reflection prompts.

Daily Challenge Resources

Duplicated (NONE)
Your challenge will start the following day.












  • What is Behavior Change and How Does It Relate to Training?
  • Do you have an exercise routine? Why or why not? 
  • What motivates you to be active? 
  • How easy is it for you to access gym equipment or workout space? Do you know anyone who has a different experience?
  • How often do you share a meal with others? 
  • What is your favorite physical activity? 
  • In what ways does your physical environment impact your mood and energy levels? 








      • When was the last time you were curious?
      • How does creativity show up in your life? 
      • What are you most curious about? 
      • If you could become a master of one topic, which would it be?
      • Have you ever had an idea for an invention?






      • What do you enjoy about the work that you do? 
      • What made you choose your current job? 
      • Which coworkers are you exceptionally thankful for? Why?
      • Describe your ideal work environment. 
      • Summarize your current work culture. 
      • Reflect on the inclusivity of your work. Do you feel multiculturally competent?
      • In what ways could you adjust your marketing or service to be more multiculturally competent?
      • Have you volunteered in your community? If so, what is your favorite way to volunteer? If not, how do you feel you could best share your gifts?
      • What roles do you have in your family? Are you a parent? Spouse? Sibling? 
      • How do you share your gifts and talents with others? 
      • What is your occupation? Do you share your talents outside of a paid position? 
      • Are you currently a student? If so, why did you choose your course of study? How do you plan to share your knowledge and experience after school?
      SPIRITUAL DIMENSION (Days 16-18)






      SOCIAL DIMENSION (Days 19-21)





      • Use this worksheet to improve your social wellbeing. 
      • Call an old friend you haven’t talked to for a while. 
      • Text a family member.
      • Ask a friend to go for a walk. 
      • Say hi to a stranger today. 
      • Write a letter to a friend who lives far away. 
      • Visit an elderly community and connect with someone from your town.
      • Pay it forward and pay for the meal or coffee of the person behind you in line. 
      • Write a thank you letter to someone who inspires you.


      • Four Ways to Thrive During Social Distancing
      • NWI Dimensions of Life
      • When do you feel most connected to others?
      • What do you search for in good friendships?
      • How would you describe your social circle?
      • How connected are you to your community?
      • Describe a time when you felt that you truly belonged. What made you feel that way?
      • How much time do you spend on social media?
      • Are you a person who thrives on social-emotional support? Where can you find more of that support? How can you offer that support to others?
      Track Your Progress & WIN!
        Download the 21-Day WELL Challenge Tracking Sheet to monitor your daily daily activities, reflect on each resource you complete, and track your progress.
        At the end of your 21-Day WELL Challenge, we invite you to submit your completed tracking sheet and self-reflections to be entered into the drawing for fun prizes and giveaways!
      • Step #3: COMPLETE THE SURVEY
        Complete the 21-Day WELL Challenge survey to help us improve the Challenge over time.

      Stay WELL Connected!

      • To improve your results and stay accountable to the daily activities that will drive your results, we invite you to connect and engage with other 21-Day WELL Challenge participants inside NWI’s LinkedWELL Community (please note that NWI membership is not required but encouraged; if you are not an active member, simply create a guest account or use the code NWI21WELL to join for just $99 per year!)
      • Share your 21-Day WELL Challenge experience and encourage others to join! Send this webpage to anyone interested in participating and use the following hashtags on social media: #WhereInTheWELL #BlackMind and #DiverseSolutions.

      Frequently Asked Questions

      Need Support?

      Our team is here to help!


      [email protected]

      Duplicated (NONE)
      Your challenge will start the following day.
      When will my 21-Day WELL Challenge start?

      Your 21-Day WELL Challenge will start the day AFTER you register. Upon registration, you will receive an introductory email with detailed instructions to access your daily resources, stay on track, and complete the Challenge.

      To help maintain accountability and expand the well-being of others, we do encourage you to share the Challenge with your family, friends, community members, co-workers, and more! Simply send them to this webpage to get enrolled.

      What will I need to do to participate?

      Just a few minutes each day!

      The 21-Day WELL Challenge has been purposefully designed to be very simple. Plan to set aside no more than 15 minutes each day for your selected resource (Read, Watch, Listen, Act, or Reflect). We’ll even send you a daily email reminder.

      After you complete each resource, take a few moments to monitor your progress using your Daily Tracking Sheet and the provided self-reflection prompts.

      Can I connect with other Challenge participants?

      Yes! To create connections and drive lasting results, we have created an online 21-Day WELL Challenge accountability group inside NWI’s LinkedWELL Community. Simply log in using your NWI member or free guest account to participate in discussions about each Dimension of Wellness and share your personal experiences with other Challenge participants.

      Please note that NWI membership is NOT required to participate in the 21-Day WELL Challenge. If you are not a member but would like to become one, you can join for just $99 per year (save over $50!) using the code NWI21WELL at checkout.

      What does the Challenge cost?

      Nothing! Participation is 100% FREE and accessible to all individuals, everywhere.

      How long will the 21-Day WELL Challenge be available?

      This is an ongoing challenge available to anyone at any time. In fact, the more the merrier! As shared previously, we encourage you to share the 21-Day WELL Challenge with others and invite them to participate with you.

      Groups are also welcome. If you know of an organization that would enjoy participating in the Challenge together, everyone can enroll together online or you may contact our team to get everyone set up to start on the same day.

      Can I participate more than once?

      Absolutely! And you are encouraged to do so.

      Repeating the 21-Day WELL Challenge will allow you to explore new resources, develop long-lasting WELL habits, expand your growth in each of the Six Dimensions of Wellness, and advance your understanding of Multicultural Wellness. 

      Who do I contact if I have questions or need support?

      If you run into any challenges with the Challenge (get it?!), please reach out to our 21-Day WELL Challenge Program Director, Meghan Hedrick, at 715-342-2969 or [email protected] 

      Meet Your 21-Day WELL Challenge Sponsors