Welcome to the 21-Day well Challenge!
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!
Each day choose a Challenge resource to read, watch, listen, act, or reflect that supports your WHOLE PERSON wellbeing.
Consider how the daily challenge resource applies to your ENVIRONMENT – where you live, work, play, learn & reflect.
Make it a LIFESTYLE! Use your 21-Day WELL Challenge tracking sheet to help establish your daily habits.
What did you LEARN? Reflect on each day’s Challenge experience using the provided W.E.L.L. reflection prompts.
Daily Challenge Resources
MULTICULTURAL WELLNESS (Days 1-3)
DAY ONE: Take the NWI Six Dimensions of Wellness Self-Assessment
- Explaining White Privilege To A Broke White Person
- Multicultural Competency in Wellness
- Multicultural Wellness Wheel
- Creating a Multiculturally Competent Worksite Wellness Program
- Meet the Student Bringing Black Illustrations into the Medical Field
- COVID 19 and the Social Determinants of Health and Health Equity
- Gallup: Synchronizing DEI and Wellbeing
- I love you because we are so different in our similarities
- I am not your inspiration, thank you very much – 9:00
- How Can We Win? – 6:46
- MCC in Wellness Certificate Course from NWI – 2:00
- What is Intersectionality? – 2:50
- We are all Different – and THAT’S AWESOME – 4:39
- Respecting the difference between people – 3:17
- Entrepreneur – 5:29
- Black Like Me (numerous podcasts to choose from)
- Redesigning Wellness
- My road trip through the whitest towns – 12:52
- The art of paying attention – 13:10
- Implicit Bias Test
- Search for and follow social justice accounts on social media.
- Make a meal from a culture you know little about.
- Reflect on a time when you experienced, read, or heard something about racial injustice. How did you feel?
- Think about the ways in which your life experience might vary from someone of a different race, sexual orientation, age, or gender identity. How might your life experience be easier or harder? What actions can you take to better understand and accept the differences between individuals?
EMOTIONAL DIMENSION (Days 4-6)
- Trusting Your Intuition and That Feeling in Your Gut
- Inspired Leadership in Challenging Times
- Make Your Home a Happy Space
- Benefits of SEL (casel.org)
- What is Self-Compassion?
- What We’ve Learned During the Pandemic: Staying Safe and Being Thankful
- It’s Time to Shine the Light on Seasonal Affective Disorder
- Cultural Differences in Social Anxiety Disorder
- Brene Brown List of 87 Emotions
- Racial Trauma
- Personal Boundaries
- Self Compassion vs. Self-Esteem – 4:24
- The Power of Self-Compassion – 3:58
- The Impact of Social and Emotional Learning – 1:15
- Gratitude – 6:09
- “Just Breathe” – 3:42
- Positive Emotions Open Our Mind – 8:37
- Learned Optimism – 4:44
- An Experiment in Gratitude – 7:13
- Box breathing relaxation technique – 2:47
- Brene Brown Advice on Emotions – 10:29
- The Mindset is the Key to a Happier Life – 13:34
- Simple Daily Habits to Reduce Stress and Anxiety – 14:38
- The Benefits of Meditation for Body and Mind -13:28
- How to Reduce Anxiety and Build Self-Confidence – 11:59
- Why Kindness Is Contagious and How to Make It Spread – 6:50
- Self-Compassion Exercise 1: How would you treat a friend?
- Use the Anxiety Scale
- Tips for Talking about Mental Health
- Take a stress assessment.
- Practice your favorite stress management technique.
- Do nothing for 2 minutes
- Talk with a close friend or family member.
- Journal about your thoughts and emotions for 5 minutes.
- Set healthy boundaries with a friend or family member.
- Use this worksheet to improve your emotional wellness.
- Listen to your favorite song!
- Watch a movie you love.
- Go to bed early tonight.
- Forgive yourself for something you’ve been holding guilt for.
- Take 5 deep breaths.
- Take your time as you eat you lunch or dinner, eat mindfully.
- Create a self care kit. Use a small box to store items that calm each of the five senses. EX. Play dough, candle, name of favorite playlist, favorite photos, small piece of candy.
- Self Compassion Journal
- Soften, Soothe, and Allow Meditation – 15:00
- Take the Self-Compassion Test
- Self Assessment of Anger
- How your Body Reacts to Stress
- Label the emotions you are feeling.
- Reflect on the last time you felt joy. What people, places, or things impacted that feeling? What can you do to sustain that feeling over time and make it part of your daily experience?
- Think about the last time you experienced negative emotions. How did you support yourself during that time?
- Draw a picture or write about what a perfect day would look like.
- How could sharing the 21 Day WELL Challenge with a friend, family member, or coworker help spread joy?
PHYSICAL DIMENSION (Days 7-9)
- The benefits of sleep
- Live long and prosper
- Keeping your immune system strong
- 5 Simple Habits to Make You Healthier and Happier
- From Small Wins to Bigger Goals
- Hunger Scale: Mindful Eating
- Stay Fit During Times of Uncertainty
- Enjoy Foods From Many Cultures
- My Native Plate Example
- Wellness Isn’t Always Welcoming
- How a Dearth of Black Doctors Affects Healthcare
- Why should you know your genetics?- 2:01
- How to Make Healthy Eating Unbelievably Easy – 9:17
- Every Body Yoga – 2:00
- Women are Not Small Men: a paradigm shift in the science of nutrition – 13:46
- The fitness Marshall home dance workout clip.
- The Benefits of Movement (and How to Get More) – 13:51
- How to Reduce Stress and Anxiety by Changing the Way You Breathe -12:12
- How To Connect With Nature for Greater Health and Happiness – 13:55
- How to Live a Long, Healthy and Happy Life – 14:50
- Why Sleep Matters (and How to Get More) -15:08
- How Walking Improves Our Brain and Mental Health -8:33
- Exercise Database & Library
- Cook MyPlate inspired dishes from around the world.
- Use this worksheet to improve your physical wellness.
- Try a new workout or workout class.
- Find a fun recipe to make for lunch or dinner.
- Go for a hike at a new location.
- Stretch for 10 minutes today.
- Get you daily dose of Vitamin D, but standing for 10 minutes in the sunshine.
- Set a hydration goal for the day and work to meet it.
- Make a fun workout playlist.
- Meet a friend for a walk.
- 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?
INTELLECTUAL DIMENSION (Days 10-12)
- How to Set Goals that will Empower you to Act
- NWI Emerging Wellness Professionals Taskforce Available for Organizational and Academic Outreach
- What if I Told You Wellness Is Simple?
- The Foundation of Leadership Training: Our Philosophy
- How a Vision Board can help you accomplish your Goals
- Wellness Competency Model: Inclusive and Responsive Practices
- A Call for Unity in Wellness
- Developing a Growth Mindset – 9:37
- Grit: The Power of Passion & Perseverance – 6:12
- Mindfulness in Schools – 4:30
- Why Aren’t We Teaching You Mindfulness – 14:27
- Tiny Habits Ted Talk
- Identifying what we really want
- Enhancing Awareness Of How You Spend Your Time
- Communication Assessment Activity
- Draw for 10 minutes.
- Write a short story.
- Solve a sudoku or crossword puzzle.
- Color a picture – on your phone or on paper.
- Play an instrument.
- Start a new hobby.
- Challenge yourself to finish a jigsaw puzzle.
- Try a new food.
- Learn a few words in a foreign language.
- Take a different route home from work.
- Ask someone a curious question today.
- 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?
OCCUPATIONAL DIMENSION (Days 13-15)
- Say No to Workplace Bullies
- Compassion at Work
- 10 Ways to Be More Mindful at Work
- 9 Simple Ways to Deal With Stress At Work
- NWI Social Activation of Wellness Report
- How Race and Income Relate to U.S. Adults’ Wellbeing
- The Culture Costs of No Black Leaders
- The 10 Principles of Loving Your Career and Your Job – 13:43
- Job searching – 1:00
- 10 Strategies For Developing Good Work Habits – 14:15
- Why Being Respectful to Your Coworkers is Good For Business – 15:24
- 5 Ways to Build Great Work Relationships – 1:57
- Managing Emotions At Work – 2:50
- 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)
- Healing From Spiritual Wounds
- Positive Change in Challenging Times
- Healthy Grieving
- Tips for practice
- Definition and Three Elements of Self Compassion
- What Self-Compassion is Not: self-esteem, self-pity, indulgence
- Beyond the Want
- Three Ways Retreat Travel Promotes Lasting Wellness
- The Right Outlook: How Finding Your Purpose Can Improve Your Life
- Creating Space for Religious Diversity at Work
- Fighting Racism With Inner Work
- Three Ways Mindfulness Can Make You Less Biased
- What is Appreciative Inquiry – 9:54
- Being Mindful While Distancing – 7:00
- Bless Your Immune System Anatomy – 7:23
- Self Compassion – 3:09
- Self Compassion & Self Kindness – 4:39
- Self Compassion & Common Humanity – 4:13
- Self Compassion & Mindfulness – 3:46
- A Beginners Guide to Labyrinths – 8:06
- The Labyrinth – an Ancient symbol for Self Discovery & Healing – 14:08
- Richard Leider: The 3 Stages of Finding Your Purpose – 2:04
- How to know your life purpose in 5 minutes | Adam Leipzig | TEDxMalibu – 10:33
- The Simple Habit That Can Transform Your Health and Happiness – 12:35
- How to Silence Your Inner Critic for a Happier, Healthier Life -13:42
- How To Fear Less – 10:59
- Exploring self-compassion through writing
- Changing your critical self-talk
- Self Compassion Break – 5:15
- The Purpose Checkup
- Unlock Purpose Guide
- Morning Purpose Practice & Quiz
- VIA Character Strengths Survey
- Brene Brown Living into Your Values Worksheet
- Take a different route to work today.
- Meditate for 5-10 minutes before you start your day.
- Take an extra 5-10 minutes to think about or write about what you are grateful for.
- Spend 5-10 minutes sitting outside and notice the sounds and sights around you.
- Self Compassion Break
- Changing Perspective – 1:16
- How Self Compassionate Are You?
- Explore Brene Brown 10 Guideposts for Wholehearted Living. Which guideposts are you cultivating in your own life?
- Make a list of your top 5 values. Why did you choose these values? Where do these show up in your life?
- Reflect on your life purpose. What do you feel called to do? Write your purpose statement and pin it somewhere you will see it each day.
SOCIAL DIMENSION (Days 19-21)
- Welcome to the New Normal
- Acts of Kindness & Generosity
- Multicultural Competency in Wellness
- Taking a Vacay Is Good for Your Mental Health: Do It COVID Style
- Managing Your Emotions at Work
- Want to Communicate Better? Start By Listening
- Why Is Social Health Important for Our Overall Wellness
- COVID-19 Social Isolation – 3:58
- The Power of Vulnerability: Brene Brown (21 minutes)
- How to Hack Your Brain’s Prejudice with Veggies – 2:32
- Brene Brown on Empathy– 2:53
- Brene Brown on Blame – 3:25
- Social Awareness – 8:34
- The Power of Social Connection for a Happier, Healthier Life – 14:05
- Why Friendships, Community and Compassion Matter for Our Health -11:40
- 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?
Frequently Asked Questions
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]