Choose Your Own Challenge

Want something new to do with your colleagues or on your own?  Choose Your Own Challenge gives you a chance to set your own time frame and your own goals and earn Be Well UC points while you do!

Additional challenge options will be added to the website as they are developed.

Max points earned per year for participating in Choose Your Own Challenges = 40 points!

Table with chairs

In an effort to allow for additional opportunities to join program related activities to earn points and engage in a variety of wellness topics, all eligible faculty and staff who complete a Choose Your Own Challenge on April 1, 2018 or later will earn 10 points per challenge. In 2018, you can earn up to 40 points in this category, which means you can complete up to 4 Choose Your Own Challenge activities. 

All previously listed point values will be honored up to the 40 point maximum until March 31, 2018. The Be Well UC Team is motivated by your interest to be well and appreciates your cooperation and understanding with the point structure change.


To learn about additional ways to earn points, visit the:

Safety Bingo

June is national safety month!

In the summer being safe can include proactively wearing sunscreen to cleaning out the medicine cabinet. It's good to be proactive and prepared for safety. 

Use this challenge to find ways to clean and make your family and home a safe one! Earn 10 points when you submit your completed form to wellness@uc.edu.

safety bingo flyer front
safety bingo flyer back

Being safe doesn't have to be a one person job. Get your loved ones involved by setting a goal to get bingo! Cross off each task that you get done until you get five in a row. 

Get Up Get Moving

The more we move, the better we feel.  But movement is not the same as exercise: it can be done anytime throughout the day. Use this challenge to find new ways to fit movement into the day by drinking more, standing frequently and finding new walking paths if you can! Earn 10 points when you submit your completed form to wellness@uc.edu.

Learn more about topics like Defeat the Seat or Metabolism with our upcoming Learn it Live sessions or by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources  and answer any questions you may have.

Get Up Get Moving Tracker
Choose Your Own Challenge Resources
Choose Your Own Challenge Resources
Choose Your Own Challenge Resources

Eat the Rainbow - 2018

The more colors you fit into your day, the more nutrients you’re consuming, which means you’re getting vitamins and minerals naturally. Check out this quick guide for easy tips for making a rainbow on your plate: http://bit.ly/2AaO6h1. There’s many ways to add flavor and fun to your garden produce: http://bit.ly/2AauDwg.

Complete this challenge for 1 week (or more!) to see which colors you may favor, and which you may want to try to work more in. If you complete more than one week you can see your progress over time.  

To earn points for this challenge, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Learn more about topics like Meal Planning or Metabolism with our upcoming Learn it Live sessions or by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources as well as answer any questions you may have.

Eat the Rainbow Challenge Tracker
Eat the Rainbow Challenge Tracker

Kitchen is Closed Challenge

Your meals may be on track with rounded options including proteins, vegetables, fruits, whole grains, rotated through a perfectly planned schedule each week.  Or that could still be a work in progress. Either way, small changes in not only what we eat but also when we eat can have a big impact on our overall health, wellness, and ultimately, our waistline too!

If after dinner snacking is a regular activity in your house – consider closing the kitchen area once dinner is complete for this 2-week challenge! Simply shade in or color the shape for each night you avoided eating or drinking anything (other than water) after you finished your dinner. Help yourself out and truly turn off the lights and avoid the kitchen after dinner – you can do it! Let’s see if in just 14 days you can kick (or at least change) this habit for good!

To earn points for this challenge, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Learn more about topics like Meal Planning or Metabolism with our upcoming Learn it Live sessions or by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources as well as answer any questions you may have.

Kitchen Closed Challenge

Sleep More, Wake Up Well

Sleep is an important factor in our overall health and wellness.  When your body is not getting adequate rest, you will see changes in your ability to perform at work, you may struggle to keep up physically with the demands of the day, and you may have significant health impacts as well.  Taking time to evaluate your sleep habits as well as how you spend your time first thing in the morning can help you to identify areas to improve.  This challenge will walk you through the process of evaluating your sleep over the course of a month - we hope you'll find it valuable and you are able to feel more rested and well!

To earn points for this challenge, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Learn more about the importance of sleep by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources as well as answer any questions you may have.

Sleep more, wake up well downloadable flyer
Sleep more, wake up well downloadable flyer

7-Day Smartphone Detox Challenge

An APA study has found that 86% of people in the US report that they constantly or often check their phones, and constant checkers experience higher levels of stress. A Gallup poll found that most US smartphone users check their phone at least hourly. And, Business Insider shares the term “nomophobia” has been developed to describe those who feel panic, anxious or desperate when they don’t have access to their phone. 

PopSugar and TheColorRun.com have widely shared the below 7-day challenge to get you to break common habits and addictions those with smartphones often share. If you’re up to it, keep track each day of your progress with the challenge and make notes of what may be hard to accomplish!

To earn points for this challenge, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Learn more about the importance of disconnecting from tech and the impact on our levels of stress by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources as well as answer any questions you may have.

Smartphone detox challenge

Financially Fit Challenge

Learning how to be financially fit can help you to improve your health, wellness and overall morale.  When your finances are causing you stress, it can be hard to find time for other aspects of wellness.

This 4 week challenge will help you to take control of your finances and recognize where you may need to do a little bit of “heavy lifting” to feel secure and well with your financial wellness.  Check out the weekly content below and the tracking sheet to the right.

To earn points for this challenge
, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Financially Fit Challenge Tracker

Week 1

Financially Fit Challenge Tracker

Week 2

Financially Fit Challenge Tracker

Week 3

Financially Fit Challenge Tracker

Week 4

Financially Fit Challenge Tracker

Be the Change Challenge

"You should want to be better than everybody else; you should want to be better than you ever thought you could be."

 

For 2 weeks - consider ways to develop yourself and give back to others and Be the Change.

Track just 2 activities, explain what you did, and submit your form to earn 10 points!  That simple!

To earn points for this challenge
, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Be the Change Challenge

Eat for a Week for Under $40!

Earn 10 points for trying to make your meals for under $40 (per portion).  Learn how to make healthy, wholesome food with the guidelines provided, and ways to lower yourcosts per portion.  Consider saving time by making large batches of whatever you may be eating and saving them for another day.  You can do this!

To earn points for this challenge
, simply utilize the tracker.  Upon completion of the challenge, message wellness@uc.edu to let us know you’ve completed it and we’ll submit your 10 points to the Alyfe Wellbeing Team to be added to your account!

Learn more about how food choices can impact our overall health and ways to meal plan by scheduling a Work Well session in your department. Our Be Well Team can come to you to share information and resources as well as answer any questions you may have.

Eat Under 40 Challenge

Get Your Fitness On Challenge

  • Track a fitness related goal and improve your fitness week by week!  Increase your goal(s) at your own pace to see how much you can push yourself to try just a ltitle more. 
  • Example:
    • Week 1 - 4 glasses of water/day
    • Week 2 - 5 glasses of water/day
    • Week 3 - 6 glasses of water/day
    • Week 4 - 7 glasses of water per day - end goal!
  • Determine what aspect of movement (or supporting movement) is important for you to improve upon:
    • Stretching
    • Cardio
    • Strength
    • Meditation/breathing
    • Hydration
  • Once you've completed your challenge, submit your forms via email to wellness@uc.edu or to Ashley Varol, UC Be Well, ML0039.
Get Your Fitness On Challenge
Get Your Fitness On Challenge

New Challenge Options

Coming Soon