Eat
Sleep
CHALLENGE
4 weeks to Living Mindfully March 1 - 31
The Eat, Sleep and Move Challenge encourages you to practice mindfulness in a variety of ways over the four week period.
Studies show that people who regularly practice mindfulness are more creative, have a more positive outlook on life, are less
affected by stress, receive better quality sleep and have greater overall health than those who don’t participate in mindfulness.
How the Challenge Works
A new activity will be available each week to practice in a new, mindful way.
Week One: Eat mindfully.
Pick one meal or snack each day to practice eating mindfully. Observe
how you feel before eating — are you truly hungry or are you bored or
stressed? Turn off electronics and other distractions while you eat.
Think about the food itself — is it healthy? How does it make your body
feel? How does it taste? Stop eating when you start to feel full.
WEEK 1
You can also earn one point for being mindful of what you eat by
journaling or tracking what you eat each day this week.
WEEK 2
Week Two: Sleep thoughtfully.
Turn off all electronic devices including phones, TVs and computers at
least 30 minutes before bedtime. Use that time to calm your mind
through reading, deep breathing or other relaxing activities.
You can also earn one point each day you get at least seven hours of
sleep each day this week.
Week Three: Exercise attentively.
When you exercise, focus your attention on what you are doing rather
than going through the motions. Notice your breath, the movement of
your feet and the contraction and release of your muscles. Try to keep
your focus for at least 10 minutes.
You can also earn one point for being physically active for at least 10
minutes each day this week.
Week Four: Relax consciously.
Take time each day to reduce the damaging effects of stress by
activating the body’s natural relaxation response. Spend at least 10
minutes practicing techniques such as deep breathing, progressive
muscle relaxation, yoga or tai chi.
Take the last three days to practice a mindful activity of your choice.
Eat mindfully
1 point per day
Track or journal food
1 point per day
Sleep thoughtfully
1 point per day
Sleep at least 7 hours
1 point per day
WEEK 3
Exercise attentively
1 point per day
Exercise at least
10 minutes
1 point per day
WEEK 4
Relax consciously
1 point per day
Accumulate 30 points to successfully
complete the challenge.
Record your activities for the
Eat, Sleep and Move Challenge
on your Wellness Portal.
Source: Action for Happiness. (n.d.) Bring mindfulness into your day.
www.CHWHealthyRewards.org
Eat, Sleep and Move Challenge Tracking Form - March
Instructions
1. Earn 1 point for each completed activity.
2. Tally your points at the end of the month and submit this completed form to your Wellness Contact.
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
� Eat mindfully
� Track or journal food
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
� Sleep thoughtfully
� Sleep at least 7
hours
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
� Exercise attentively
� Exercise at least 10
minutes
� Exercise attentively
� Exercise at least 10
minutes
� Exercise attentively
� Exercise at least 10
minutes
� Exercise attentively
� Exercise at least 10
minutes
� Exercise attentively
� Exercise at least 10
minutes
� Exercise attentively
� Exercise at least 10
minutes
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
� Relax consciously
� Relax consciously
� Relax consciously
� Relax consciously
� Relax consciously
� Relax consciously
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
_______
Points
DAY 30
DAY 31
� Mindful activity of
choice
� Mindful activity of
choice
� Mindful activity of
choice
_______
Points
_______
Points
_______
Points
Earn at least 30 points to
complete the Eat, Sleep and
Move Challenge.
______
Total Points
This Week
DAY 28
� Relax consciously
DAY 29
______
Total Points
This Week
DAY 21
� Exercise attentively
� Exercise at least 10
minutes
DAY 22
______
Total Points
This Week
______
Total Points
This Week
______
Total Points
This Week
________
Total Points
This Month
Name_______________________________________________ Total Points for Challenge_________________ Company Name______________________________________ Date of Birth _________ /________ /__________
Phone Number (__________________) __________________ - ______________________________________ Email Address_______________________________________________________________________________
This material is provided for the sole purpose of general education on health-related matters. Accountable Health Solutions does not diagnose or treat any medical condition
or provide medical advice. Please consult a healthcare provider regarding your own health concerns and before beginning any diet or exercise program.
CTF15CHW-03 (SPCTF15-03) | 10/2014 | © 2014 Accountable Health Solutions, Inc.