21 Wellness Challenge Ideas to Boost Well-Being in 2025

Physical Wellness Challenges

Participating in physical wellness challenges is a fantastic way to enhance your physical health and enjoy fun wellness challenges. These challenges can help reduce the risk of chronic diseases and promote overall well-being, including heart health. They also create a sense of camaraderie and community, encouraging participants to support each other in achieving their fitness goals through a successful wellness challenge.

Physical wellness challenges can be particularly effective in the workplace wellness challenge, where they help employees stay active and develop healthier habits through a wellness program and improve their fitness levels in a fitness class. Setting realistic goals and tracking progress helps participants gradually incorporate these activities into their routine, addressing employee wellness challenges and physical challenges.

Here are three popular physical wellness challenges: the Step Challenge, the Plank Challenge, and the Squat Challenge.

 

1. Step Challenge

A step challenge is a simple yet effective way to encourage physical activity. The goal is to reach 10,000 steps daily, which can significantly improve your physical fitness and overall health. Introducing themes like “Nature Walk Wednesday” or team-based challenges such as “Teamwork Tuesday” can foster community and friendly competition.

Participants can track their progress using pedometers or fitness apps, and those who meet their daily step goals can unlock fun rewards. Beginning with a manageable step count and gradually increasing it allows everyone to participate, regardless of fitness level.

2. Plank Challenge

The Plank Challenge is designed to build core strength and confidence. This challenge requires no equipment and can be easily modified to suit all experience levels. Participants start with a manageable plank duration and gradually increase the time as they build strength.

To add an element of fun and competition, participants can engage in “plank-offs” or share their achievements on social media for a fun twist. This not only fosters a sense of community but also motivates others to join in and push their limits.

 

3. Squat Challenge

A squat challenge is an excellent way to strengthen bones and muscles, increase hormone production, and boost mood. Proper technique is crucial to prevent injury, so participants should start with manageable repetitions and gradually increase their intensity. This challenge promotes physical fitness and mood improvement, making it a well-rounded wellness activity.

As participants progress, they can track progress and celebrate their achievements. This can help motivate people and foster a sense of ongoing participation and personal growth.

 

4. Healthy Breakfast Challenge

A healthy breakfast challenge promotes healthy food choices for breakfast, setting a positive tone for the day. Participants are encouraged to incorporate key ingredients such as chia seeds, almond milk, grapefruit, kiwis, blueberries, oats, coconut milk, and bananas into their breakfast routines.

Starting the day with a nutritious meal can lead to increased energy levels, better concentration, and improved mood. This challenge not only benefits individual health but also promotes a culture of healthy eating within the community.

 

5. Fruit and Vegetable Intake Challenge

This challenge encourages participants to consume at least three servings of fruits and vegetables daily. This simple yet effective challenge helps improve overall health by providing essential vitamins and nutrients, supporting immune function, and reducing the risk of chronic diseases.

 

6. Hydration Challenge

Staying properly hydrated is crucial for maintaining optimal energy levels and reducing hunger pangs. The Hydration Challenge encourages participants to track their daily water intake and aim for a specific hydration goal.

Participants can use water tracking apps or simple charts to monitor their water intake. Prioritizing hydration can result in better energy levels, improved concentration, and overall enhanced health.

 

Mental and Emotional Wellness Challenges

Mental and emotional wellness challenges are essential for promoting mental well-being and reducing stress levels. Plus, these challenges can enhance workplace morale and employee engagement, creating a positive and supportive work environment. Let’s explore three popular mental and emotional wellness challenges: the Mindfulness Meditation Challenge, the Gratitude Journal Challenge, and the Digital Detox Challenge.

 

1. Mindfulness Meditation Challenge

 

The Mindfulness Meditation Challenge encourages participants to practice mindfulness and meditation regularly. Consistent meditation can reduce stress and enhance overall emotional well-being, helping individuals handle situations with a clear mind and calm demeanor. Participants can start with just two to five minutes a day and gradually extend the duration of their sessions.

Activities such as guided meditation, journaling, and group yoga sessions promote mindfulness and self-awareness as part of a month-long mindfulness challenge. Mindful living involves experiencing each day with intention, contributing to overall mental well-being.

 

2. Gratitude Journal Challenge

A gratitude journal challenge involves reflecting on and documenting three things you’re thankful for each day. This practice can increase employee morale and happiness by encouraging participants to focus on positive aspects of their lives. Employees are encouraged to maintain a diary and list 3 to 5 things they’re grateful for weekly as part of their reflections.

But gratitude doesn't only improve a person's mental state. Research has linked gratitude practices with potentially improving immune system function, better mental health, and it may even reduce the risks associated with heart failure. Other studies have also linked gratitude with improved relationships and helping people become more optimistic.

 

3. Digital Detox Challenge

This challenge promotes mental well-being by encouraging participants to reduce screen time and engage in offline activities. This challenge offers benefits such as reduced stress, improved sleep, and enhanced overall mental health.

One study even found that digital detox interventions can significantly reduce depressive symptoms. Suggested activities for the Digital Detox Challenge include reading, walking, and mindfulness practices.

Taking a break from digital devices can lead to improved focus, better relationships, and a deeper connection with the present moment. Taking breaks from this is a great way to promote mindfulness and overall well being, helping you to stay focused.

 

Sleep and Rest Challenges

Getting enough sleep and rest is crucial for maintaining overall health and well-being. Sleep and rest challenges encourage participants to prioritize quality sleep and take regular breaks to reduce stress levels.

Let’s explore two popular sleep and rest challenges: the Sleep Challenge and the Power Nap Challenge.

 

1. 8-Hour Sleep Challenge

 

A sleep challenge aims to promote healthy sleep habits by encouraging participants to get 7 to 8 hours of sleep each night. Participants should aim to practice good sleep hygiene by establishing and tracking a consistent sleep routine, creating a calming bedtime environment free from screens and distractions to improve sleep quality.

Prioritizing sleep can result in better physical health, reduced stress levels, and improved cognitive function. This challenge is a great way to promote overall well-being and encourage healthier sleep habits.

 

2. Power Nap Challenge

The Power Nap Challenge encourages participants to take short power naps during the day to boost productivity and reduce stress. Power naps—short naps lasting around 10 to 30 minutes—offer a range of mental and physical benefits without leaving you groggy. Here are the key advantages:

Mental Benefits

• Boosts Alertness and Focus: Just 10-20 minutes can sharpen attention and increase your ability to concentrate.
• Improves Memory and Learning: Napping helps consolidate information and supports better retention.
• Enhances Creativity: Short naps can help refresh your brain and improve problem-solving.
• Reduces Mental Fatigue: Helps counteract the afternoon energy dip and mental burnout.

Physical Benefits

• Increases Energy: A quick nap can be more effective than caffeine at reducing sleepiness.
• Lowers Stress: Power naps can reduce cortisol levels and promote relaxation.
• Supports Heart Health: Some studies suggest that regular napping may lower blood pressure.
• Improves Mood: Napping can reduce irritability and promote a more positive mood.

Workplace Wellness Activities

Workplace wellness activities are essential for promoting team spirit and employee engagement. These activities can lead to improved team dynamics, morale, and overall well-being. Let’s explore two popular workplace wellness activities: Walking Meetings and Desk Yoga Sessions.

Integrating wellness activities into the workplace helps create a culture of employee health and well-being, encouraging employees to adopt healthier habits through wellness initiatives.

 

1. Walking Meetings

Walking meetings are a great way to promote physical health and reduce the risk of chronic diseases. These meetings encourage participants to stay active while discussing work-related topics, fostering a sense of camaraderie and collaboration.

Studies have linked walking meetings to a range of cognitive and creative benefits:

• Boosts Creativity: Research shows walking increases creative thinking and idea generation.
• Improves Focus: Physical movement can help participants stay alert and engaged, especially during longer discussions.
• Enhances Memory: Light activity, like walking, supports cognitive function and can improve information retention.

2. Desk Yoga Sessions

Desk yoga sessions are designed to help employees stretch and relieve tension during work hours. These sessions can incorporate various exercises. Examples include chair squats, seated leg lifts, desk pushups, chair dips, seated toe taps, and calf raises. By incorporating desk yoga into their daily routine, employees can experience improved posture, reduced stress, and enhanced productivity.

Encouraging participation in desk yoga sessions fosters a culture of health and well-being in the workplace. These sessions not only promote physical fitness but also contribute to mental well-being by reducing stress levels and promoting mindfulness.

 

Financial Wellness Challenges

Financial wellness challenges are designed to help employees achieve personal goals and improve their financial health. By encouraging employees to complete a financial task every day, such as tracking expenses or setting savings targets, these challenges can lead to more conscious spending habits and financial stability.

Let’s explore two popular financial wellness challenges: the Expense Tracking Challenge and the Savings Goal Challenge.

 

1. Expense Tracking Challenge

The Expense Tracking Challenge encourages participants to maintain a daily log of their spending. By tracking daily expenses, employees can identify spending patterns and areas for improvement, leading to more conscious spending habits. This challenge can help participants gain insights into their financial behavior and make better financial decisions.

Regularly reviewing expenses can highlight unnecessary expenditures and inspire employees to make smarter financial choices. This challenge is a simple yet effective way to promote financial wellness and achieve personal financial goals.

 

2. Savings Goal Challenge

The Savings Goal Challenge motivates participants to set specific savings targets and prioritize their financial health. By setting clear savings goals and incorporating goal setting, employees can increase the likelihood of achieving financial stability and building an emergency fund. This challenge encourages participants to save small amounts regularly, making the process manageable and achievable.

A structured savings challenge can help employees develop positive financial habits and achieve their financial goals. This challenge not only promotes financial well-being but also provides a sense of accomplishment and security.

 

Creativity and Learning Challenges

Creativity and learning challenges are essential for promoting innovative thinking and personal growth. These challenges encourage participants to explore new skills and engage in creative activities, enhancing overall well-being and problem-solving abilities.

Let’s explore two popular creativity and learning challenge ideas: the Learn a New Skill Challenge and the Creative Expression Challenge.

 

1. Learn a New Skill Challenge

The Learn a New Skill Challenge encourages participants to acquire new skills and track their progress. By learning new skills, employees can enhance their personal development and career growth. Tracking progress in skill acquisition helps participants stay motivated and accountable in their journey toward personal growth.

This good challenge not only promotes personal development but also fosters a sense of accomplishment and confidence. It encourages employees to challenge employees to step out of their comfort zones and embrace new opportunities for growth before the challenge ends.

 

2. Creative Expression Challenge

The Creative Expression Challenge aims to encourage employees to explore their artistic talents. Activities may include drawing, painting, and writing exercises that allow for personal expression and creativity.

Participants are encouraged to try out different forms of artistic activities and share their creations with colleagues. This challenge fosters a sense of community and promotes a positive work environment, enhancing overall well-being.

 

3. Read More Challenge

Whether you're a seasoned bookworm or just looking to spark a new habit, this challenge invites employees to read a set number of books—or minutes—during a set timeframe. Along the way, you can host optional discussions, share recommendations, and celebrate milestones together. It’s a low-pressure, high-reward way to engage your mind and connect with colleagues.

Reading regularly has powerful benefits both in and out of the workplace. It enhances focus, reduces stress, and improves memory and communication skills. Diving into a great book can also boost empathy and creativity, two critical skills for collaboration and problem-solving. Whether you're learning something new or escaping into a compelling story, reading gives your brain the refresh it needs to stay sharp, inspired, and motivated.

 

Environmental Wellness Challenges

Environmental wellness challenges promote sustainable living and encourage participants to adopt eco-friendly practices. These challenges can significantly impact both personal health and the environment, fostering a culture of sustainability and well-being within the community.

Let’s explore two popular environmental wellness challenges: the Reduce Plastic Use Challenge and the Green Commute Challenge.

 

1. Reduce Plastic Use Challenge

The Reduce Plastic Use Challenge encourages employees to limit their plastic consumption, helping to increase recycling rates and reduce contamination. By making conscious choices to reduce plastic use, participants can contribute to a healthier planet and promote sustainable living.

 

2. Green Commute Challenge

The Green Commute Challenge promotes alternative commuting options, such as biking, walking, or using public transportation, to lower individual carbon footprints. Adopting greener commuting methods improves air quality and reduces health risks associated with pollution. Encouraging public transport use decreases the number of vehicles on the road, contributing to better air quality and a healthier environment.

This challenge not only benefits the environment but also promotes physical fitness and overall well-being. Participating in the Green Commute Challenge allows employees to contribute to a sustainable future and inspire others.

 

Community and Social Wellness Challenges

Community and social wellness challenges are powerful motivators for personal and collective wellness goals, with a key component being the boost in the sense of community and belonging through meaningful interactions and shared experiences.

Let’s explore two popular community and social wellness challenges.

 

1. Volunteer Challenge

The Volunteer Challenge connects employees with their local communities, fostering a sense of belonging and purpose. Participating in volunteer activities can boost emotional well-being and improve workplace morale. Employees can volunteer for various local causes such as environmental projects, food banks, or animal shelters.

Encouraging employees to share their volunteering experiences can inspire others to follow suit and build a supportive community. This challenge promotes a culture of giving and enhances overall well-being.

 

2. Random Acts of Kindness Challenge

This challenge inspires kindness through small gestures. A random act of kindness enhances feelings of being valued and supported, positively impacting job satisfaction.

Employees can share their experiences from the challenge through the company’s wellness portal or app anonymously. Spreading positivity creates a ripple effect that enhances the company’s culture through positive affirmations.

 

Next Steps with Terryberry

Ready to get started with an employee wellness program? Terryberry can help!

Terryberry provides solutions to help drive performance and retention through effective employee engagement. These solutions include:

• Wellness Programs: We make it easy to run wellness programs and activity challenges that increase engagement, expand corporate health, and build team camaraderie.
• Pulse Survey Software: Be Heard is an employee engagement survey solution that's designed to enhance your employee experience while fueling business performance.
• Service Awards and Performance Awards: Recognize and reward employees based on years of service awards, anniversaries, or performance.
• Social Recognition: Empower your employees and managers to recognize their peers and celebrate successes with an easy-to-use social recognition application.

See for yourself. Schedule a demo with one of our experts to learn how Terryberry can transform your employee engagement with our powerful all-in-one platform.

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