Part 1 - Daily Activities (5 points maximum per day for each activity)
Give yourself 5 points each time you complete a Daily Activity!

Social Wellness

I took time to slow down and relax.

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I reframed a negative thought into a positive thought.

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I practiced work/life balance.

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I expressed gratitude.

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I connected with friends.

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I laughed really hard.

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Addiction Awareness & Prevention

I refrained from or reduced my use of tobacco products today and /or I am not a tobacco user.

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I followed the Low Risk Drinking Guidelines and/or I chose not to drink alcohol today.

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I have not let my time online interfere with family and friends.

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I chose a healthy alternative to alcohol after participating in a sporting activity.

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I decided how much time and money I wanted to spend on gambling and stuck with it and/or I chose not to gamble today.

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I took prescription or over the counter medication only as the label recommended.

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Nutritional Wellness

I ate a healthy breakfast.

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I ate vegetables or fruit with each meal.

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I chose a healthy snack.

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I had vegetables and fruit more often than juice.

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I ate whole grains.

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I stopped eating when I was full.

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Injury Prevention & Active Living

I accumulated 30 minutes of physical activity.

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Through exercise, I was winded at a moderate rate for at least 7 minutes.

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I completed 5 minutes of core strengthening exercise.

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I got up from my work station at least six times today.

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I was physically active during my lunch hour.

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I didn’t speak or text on the cell phone (hands-free or not) when driving.

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Daily Activities Points Total (maximum 120 points/day)

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Part 2 - Bonus Activity (Activity can only be counted once during the challenge)
Give yourself 10 points each time you complete a Bonus Activity

Social Wellness

I wrote in a journal.

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I resolved a personal conflict constructively.

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I did something positive for the environment.

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I assisted somebody in need.

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I volunteered my time.

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I attended a course or a conference of personal interest.

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I learned a new skill.

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I spent time with friends.

Addiction Awareness & Prevention

I refrained from I refrained from using alcohol to relax or fall asleep.

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I chose to quit smoking and/or stop using other tobacco products/I am not a tobacco user.

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As a host, I arranged safe transport home for my guests.

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I talked with a family member and/or friend about healthy choices regarding alcohol, other drugs, gambling and or tobacco use.

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I chose to be the designated driver during a social event with my family and/or friends.

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I arranged alternate transportation to and from an event where I planned to consume alcohol.

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I made non-alcoholic beverages available at a social function I hosted.

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I did not drive a vehicle after consuming alcohol or other intoxicant.

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Nutritional Wellness

I tried a new vegetable or fruit.

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I followed the vegetable and fruit serving guidelines in the Canadian Food Guide.

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I followed all serving guidelines in the Canadian Food Guide for a full day.

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I tried a new healthy recipe.

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I drank water throughout the day.

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I planned my meals ahead.

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I planned my snacks ahead.

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I compared the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium.

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Injury Prevention & Active Living

I took the stairs and didn’t use elevators or escalators.

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I walked or biked to work at least 10 times this month.

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I accumulated 10,000 steps (or 30-minutes of fast walking) in one day.

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I practiced defensive driving.

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I used protective equipment on the job or recreationally.

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I went for a swim, hike, or worked out at the gym.

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I participated in a recreational activity.

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I did an hour of garden or yard work.

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Daily Activities Points Total (maximum 120 points/day)

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Previous Daily Points

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Bonus Activity Total (Maximum 320 points/month)

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Grand Total Points

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