November Health Challenge
Submissions: start your morning by reflecting on yesterday's challenges and submit how well you did.
Only 1 submission per day
Log your submission in track via
This will be the hardest challenge that you will do but it will have the greatest return on your investment.
How to be successful at the challenge
1. Be intentional / limit your social platform interactions examples: (Instagram, Facebook, Reddit, TikTok)
2. Be intentional/limit your streaming TV platform interaction examples: (Hulu, Netflix, Apple TV, Roku, ESPN)
3. Adjust your sleeping patterns to wake up earlier and get at least seven hours of sleep daily
4. Be intentional of how you spend your time
Rules:
submissions: start your morning by reflecting on yesterday's challenges and submit how well you did.
only 1 submission per day
1. Limit social platform interaction: The goal with this is to be intentional about what we’re consuming. Step one in this process would be to enable screen time settings on your mobile device and limit your screen time interaction on all social platforms to one hour or less. The goal is to break any habit of constantly checking for social updates.
2. Limit streaming TV platform interaction: The goal with this is to be intentional about what we’re consuming. Step one in this process would be to enable screen time settings on your mobile device and limit your screen time interaction on all streaming TV services to one hour or less. The goal is to break any habit of binge-watching hours of TV to fill empty time.
3. Getting a good night's sleep: One of the most beneficial things to mental health is sleep. Start by getting at least seven hours of sleep each night. Step one in this process would be to enable sleep schedules settings on your mobile device. The real goal with this challenge will be to adjust your wake-up time to get up earlier and go to bed earlier while maintaining at least seven hours of sleep.
4. Intentional time spent: The goal is to not let your day happen to you but to reflect on how you spent your time that day and decide for yourself if you provide value or squandered your day. What your monitor will be managed.
Way to spend your time: pick one daily or as many as you like
Start your day by meditation 5 min each day and increase over the month.
Start your day by reflecting for 5 min each day and increase over the month.
Start your day by praying for 5 min each day and increase over the month.
Journaling for 15min each day and increasing over the month.
Reading for 15min each day and increase over the month
Have a face-to-face conversation or call a friend daily.
Perform 1 random act of kindness to a total stranger a week.
Go outside.
Cook a meal.
Scoring System
social media screen time: 1 hr. or less is worth 5 points
streaming tv time 1 hr. or less is worth 4 points
intentional time spent is worth 2 points
sleeping 7 hrs. or more nightly is worth 1 point
for a daily total of 12 points if you complete all 4 challenges
Max monthly points available: 360 points
The target amount of points to pass this challenge is 99 points over the month of November.
Example:
log 5 days of social media screen time + 6 days of streaming tv time + 15 days of intentional time spent + 20 days of sleeping 7 hrs. or more nightly will give you 99 points this challenge