Expand your wellness initiatives beyond steps, distance, and active minutes. Help your employees build a variety of healthy habits that align with your company’s unique goals and culture. Run a challenge based on any custom action you specify. Water challenge, anyone? How about a daily meditation challenge?

In our latest feature, Custom Activity Challenges, you determine the action or activity you want users to complete. Users log their completion of your custom activity and are scored into one of our two daily goal challenge modes: Streak or Stick to it!

### How it works

#### 1. Determine your daily goal

First, decide what action you want your employees to complete every day. The sky is the limit! Custom goals are open-ended and only require you to describe your daily goal in 50 characters or less. Need some inspiration? Check out [this list](https://movespring.com/blog/custom-activity-challenge-ideas-5ff4bd76cd17240007baf4e8) of Custom Activity Challenge ideas. 

**Try one of these ideas for your first Custom Activity challenge:**

* Drink 8 glasses of water each day
* Go to bed 15 minutes early each day
* Complete 10 push ups each day
* Save $1 each day
* Meditate for 10 minutes each day
* Call a family member to say hello each day

Note: the same action will be repeated each day, or for a set number of times, throughout a Custom Activity Challenge. If you want users to complete a daily activity that varies, check out our [Actionable Content](https://movespring.com/blog/promote-and-track-a-variety-of-health-actions-through-our-latest-feature-actionable-content-5f99a56440e4ca00087226cf) feature, which allows you to upload a different prompt each day. 

![](https://cdn.cosmicjs.com/8b82fa30-4f8a-11eb-8325-27ef00c1513d-Main-Image-02.png)

Custom Activity Challenges require participants to complete the same, single action each day, or for a set number of times, throughout the challenge. This feature is great for building habits and consistency around a very focused goal.

#### 2. Pick your challenge type

Custom Activity Challenges are compatible with two challenge modes: Streak and Stick to it! Each challenge mode asks users to complete a daily goal. In Streak, users try to complete the daily goal as many days in a row as possible. In Stick to it! users can miss a few days, but instead work towards a total number of completions, such as 10 daily goal completions over the course of a month.

**Example: I want my participants to drink 6 glasses of water each day.**

* In a Streak challenge, your participants would drink 6 glasses of water _every day of the challenge_, trying to never miss a day. 
* In a Stick to it! challenge, your participants would drink 6 glasses of water at least (ex) 15 times over the course of a (ex) 30-day challenge.

#### 3. Specify your challenge dates, prizes, and additional content

As with any challenge, set a start and end date for your challenge. If you're running a challenge to create new habits, we recommend somewhere between three and six weeks in duration. Determine your prize strategy and plan out any additional content you may want to post with your challenge.  

Pro tip: Use our Content Library for a [curated collection](http://help.movespring.com/en/articles/4106367-adding-collections-to-your-content-module) of content across a variety of topics including habit formation, productivity, nutrition, mindfulness, and more.

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### Users can easily log the custom activity right from the app dashboard.

Users can quickly and easily log their daily goal with a single swipe. Users participating in a Custom Activity Challenge will find a new section at the top of their dashboard called “Log an Activity.” 

Your custom activity will appear with a button to “Log for today.” Users simply tap and swipe to complete the activity. Forget to log one day? Users can log an activity up to seven days in the past. 

Users can track progress like they would with any challenge. Participants can view scores inside the challenge page, see how others are doing, and keep track of all the days they’ve completed the daily goal.

Participants can log their activity in many places throughout the app: on the dashboard, inside the challenge, and when viewing their past data. Activity logging is easy and accessible no matter where you are in the app, ensuring challenge scores are consistently up-to-date.

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Add some variety and excitement to your 2021 wellness program by incorporating a Custom Activity Challenge. 

Need inspiration? Check out [this list of ideas](https://movespring.com/blog/custom-activity-challenge-ideas-5ff4bd76cd17240007baf4e8) for your next Custom Activity Challenge.

Not sure which activity logging feature you should try for your next challenge? Check out [this handy guide](https://movespring.com/blog/should-you-use-actionable-content-or-a-custom-activity-challenge-5ff4c2b6a9eaf30007837ba3) to determine if Custom Activity Challenges or Actionable Content is best for your next initiative.

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Run a challenge based on any activity. Introducing Custom Activity Challenges.

MoveSpring offers two ways to track activity that is not collected through a wearable device: <a href='https://movespring.com/blog/promote-and-track-a-variety-of-health-actions-through-our-latest-feature-actionable-content-5f99a56440e4ca00087226cf'>Actionable Content</a> or <a href='https://movespring.com/blog/run-a-challenge-based-on-any-activity-introducing-custom-activity-challenges-5ff4ba3430b74400086f3056'>Custom Activity Challenges</a>. Both features enable you to track and incentivize a variety of customizable health actions inside the MoveSpring app.

**Custom Activity Challenges** allow you to run a Streak or Stick to it! challenge based on any custom activity you specify, such as water consumption, meditation, sleep, or eating vegetables. This feature asks users to complete the same recurring, daily goal. Learn more about Custom Activity Challenges [here](https://movespring.com/blog/run-a-challenge-based-on-any-activity-introducing-custom-activity-challenges-5ff4ba3430b74400086f3056).

**Actionable Content** allows you to upload a prompt, video, article, or task that users mark as complete. This feature allows you to create a list or series of different actions to complete. Unlike Custom Activity Challenges, users do not have to repeat the same action every day. Learn more about Actionable Content [here](https://movespring.com/blog/promote-and-track-a-variety-of-health-actions-through-our-latest-feature-actionable-content-5f99a56440e4ca00087226cf).

While you can always use both Actionable Content and Custom Activity in the same challenge, we created this guide to help you determine when to use each feature in a variety of scenarios.

### **I want to track an activity outside of steps, distance, and active minutes.**

#### Solution: Either Feature

You can use either Actionable Content or Custom Activity Challenges. The most important difference between these features is whether or not you want your participants to complete the same, consistent activity each day. If that's the case, then use Custom Activity Challenges. If you want users to complete a variety of different activities, use Actionable Content.

### **I want the user to complete the SAME action every day.**

#### Solution: Custom Activity Challenges

Custom Activity Challenges require participants to complete the same, single action each day, or for a set number of times throughout the challenge. This feature is great for building habits and consistency around a very focused goal.

### **I want the user to complete a DIFFERENT activity each day.**

#### Solution: Actionable Content

Actionable Content allows you to upload a totally different action or prompt each day of the challenge. Additionally, you can upload more than one prompt per day. Option to link out to a video, article, or webpage as well. This feature is great for completing a series of different actions.

### **I want the user to build up a skill or behavior gradually.**

#### Solution: Either Feature

With Actionable Content, you can upload a series of prompts that increase in difficulty or skill. For example, in a meditation challenge, you can post a 1-minute meditation prompt on the first day of the challenge. On day 2, you can post a different, 5-minute meditation prompt, and on day 3, you can post a more difficult 10-minute prompt. These prompts can link to a video or article.

With Custom Activity Challenges, build up a skill or advance a habit by creating a series of challenges. For example, you may want to run a water challenge that increases the consumption goal over time. In this scenario, create three, week-long Streak or Stick to it! challenges in a row. Week one, the daily water consumption goal can be 3 glasses of water each day. Week two can be 6 glasses of water each day. Week three can ask users to drink 8 glasses of water each day.

### **I want employees to complete a list of various activities.**

#### Solution: Actionable Content

Actionable Content allows you to upload and schedule many different prompts throughout the course of a challenge. Additionally, you don't need to upload a new prompt each day, you can schedule a few prompts or tasks for strategic times throughout the challenge. Users can review completed content or prompts in a list-view, making it easy to see which actions are outstanding and which have been completed.

### **I want to reduce the amount of admin work involved.**

#### Solution: Either Feature

Custom Activity Challenges are quick to set-up and don't require any work once configured. All you need to do is pick your challenge mode (Streak or Stick to it!), fill in your recurring daily goal, then wait for the challenge to start.

Set up an entire Actionable Content program in just a few clicks by using MoveSpring [Content Collections](http://help.movespring.com/en/articles/4106367-adding-collections-to-your-content-module). Content Collections include 10-20 curated articles, videos, and prompts focused around a variety of health topics, such as mindfulness, stress management, meal planning, and more. Pick and choose specific pieces to upload, or evenly distribute an entire collection throughout the course of a challenge in just a few clicks. We offer many Content Collections specifically designed for Actionable Content, which include more action-focused posts and prompts.

### **I want this challenge to feel competitive.**

#### Solution: Custom Activity Challenges

Custom Activity Challenges are compatible with two challenge modes: Streak and Stick to it! When users mark their activity as complete, they are scored into the challenge, allowing users to track other participants' progress and follow their own stats in detail. This allows for a very engaging competition among participants.

### **I want this challenge to feel more passive.**

#### Solution: Actionable Content

Actionable Content allows users to focus on their own progress in a non-competitive experience. Users can see who has completed each post, but they cannot see other participants' overall score and detailed stats. Actionable Content also doesn't require the user to complete an action daily, rather, they just need to complete all the prompts you post before the challenge is over. Additionally, Actionable Content includes the ability to like and comment on posts, which enables for a passive, but socially motivating experience.

Not sure what's right for your program goals? Let's chat about the best solution for you! Contact your dedicated client success manager or reach out to our support team ([help@movespring.com](//help@movespring.com)) for additional assistance.

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Should you use Actionable Content or a Custom Activity Challenge?

In our latest feature, Custom Activity Challenges, you can customize an action or activity you want users to complete. Get creative and run a challenge based on water consumption, veggies eaten in one day, sleep, meditation and more. The sky is the limit!

[Custom Activity Challenges](https://movespring.com/blog/run-a-challenge-based-on-any-activity-introducing-custom-activity-challenges-5ff4ba3430b74400086f3056) are easy to set up and are a great way to get creative with your company health and fitness challenges. Custom activity goals are open-ended and only require you to describe your daily goal in 50 characters or less. Additionally, you'll need to come up with an abbreviated nickname for your custom activity, which will appear when users log the activity throughout the app.

Keep in mind, users will complete the same, single action each day, or for a set number of times, throughout a Custom Activity Challenge. If you want users to complete a daily activity that varies, check out our [Actionable Content feature](https://movespring.com/blog/promote-and-track-a-variety-of-health-actions-through-our-latest-feature-actionable-content-5f99a56440e4ca00087226cf), which allows you to upload a different prompt each day. Not sure which feature is right for you? Check out our decision guide [here](https://movespring.com/blog/should-you-use-actionable-content-or-a-custom-activity-challenge-5ff4c2b6a9eaf30007837ba3).

### Try any of these daily goals in your next Custom Activity Challenge:

* Call a family member to say hello
 * Nickname: Call family
* Take the stairs instead of the elevator
 * Nickname: Take stairs
* Eat a vegetarian or vegan meal
 * Nickname: Veggie meal
* Drink 8 glasses of water each day
 * Nickname: Drink water
* Go to bed 15 minutes earlier than usual
 * Nickname: Early to bed
* Wake up 15 minutes earlier than usual
 * Nickname: Early to rise
* Perform one act of kindness
 * Nickname: Be kind
* Save $1 each day
 * Nickname: Save $1
* Take an afternoon walk
 * Nickname: Walk break
* Limit caffeine intake to one serving
 * Nickname: Caffeine cap
* Complete 10 push ups
 * Nickname: 10 Push ups
* Stretch for 15 minutes
 * Nickname: Stretch
* Meditate for 5 minutes
 * Nickname: Meditate
* Complete a strength training workout
 * Nickname: Strength
* Complete a cardio workout
 * Nickname: Cardio
* Complete a creative activity
 * Nickname: Get creative
* Volunteer or donate
 * Nickname: Give back
* Go one day without sugar, candy or dessert
 * Nickname: Sugar free
* Spend some time in nature
 * Nickname: Enjoy nature
* Read for 15 minutes
 * Nickname: Read
* Try something new
 * Nickname: Something new
* Be alcohol free
 * Nickname: No alcohol
* Avoid eating red meat
 * Nickname: No red meat
* Spend a few minutes journaling
 * Nickname: Journal
* Do 100 sit ups
 * Nickname: 100 sit ups
* Complete 5 burpees
 * Nickname: 5 burpees
* Practice self-care
 * Nickname: Self-care
* Get 8 hours of sleep
 * Nickname: Sleep 8 hrs
* Jump rope for 2 minutes
 * Nickname: Jump rope
* Eat a salad
 * Nickname: Eat salad
* Give up soda
 * Nickname: No soda

Have a fun idea for a Custom Activity Challenge? Let us know, we'd love to hear it! Email [help@movespring.com](//help@movespring.com) to share your idea.

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Custom Activity Challenge Ideas

Help your employees ease into a healthy habit in the new year with a Stick To It step challenge on MoveSpring.

In this Stick To It challenge, set a daily activity goal and specify how many times participants should reach that goal throughout the challenge. For example, ask each participant to reach 8,000 steps/day 15 times during a 30 day challenge. If they miss a day, it’s no big deal! Each day is a new opportunity to check off another daily goal.

#### Challenge Details

### **Challenge Name:** Stick To Your Resolutions

### **Challenge Mode:** Stick To It!

### **Duration:** 21 days

### **Goal:** Reach 8,000 steps, 14 times during the challenge

### **Challenge Description:** 

On your mark, get set, go! This challenge is all about building a healthy habit as we step into the New Year. You’ll work to achieve 8,000 steps for a total of 14 days during the challenge. Miss a day here and there? No problem! You only have to reach the daily goal 14 times to be a winner. Check out the tips on goal setting & accountability we'll be posting in the challenge as well. Have fun and happy stepping!

### **Content Strategy**

We suggest including [content](http://help.movespring.com/en/articles/1868596-upload-and-manage-content-within-the-content-module) in each challenge to promote your challenge theme and share relevant educational content with your employees. For this challenge, we recommend sticking to the theme of goal setting and accountability to help your employees ease into a healthy habit as they ring in the New Year. You can share your own posts, articles, and videos, or you can select pieces from our Content Library and Collections to cut down on set up time.

If you're looking for content to include, we suggest checking out our **Goal Setting & Accountability** [Content Collection](http://help.movespring.com/en/articles/4106367-adding-collections-to-your-content-module) in the Admin Center, which includes the following content pieces and more:

* [The Choice! Animated Film](https://www.youtube.com/watch?v=_HEnohs6yYw)
* [Why Habits are the "Compound Interest" of Self-Improvement](https://www.youtube.com/watch?v=i1Xm_MA2NwA)
* [3 Ways to Get Closer to Achieving Your Goals](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/ways-get-closer-achieving-goals/art-20267230)
* [Taking the First Step](https://www.psychologytoday.com/us/blog/get-out-your-mind/201802/how-take-action-when-you-don-t-wanna)
* [7 Reasons You Need Big Mental Muscles to Succeed](https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/202002/7-reasons-you-need-big-mental-muscles-succeed)

_Note: Be sure to include a content module in your challenge, then [upload and schedule](https://www.youtube.com/watch?v=4zQgSMqGbG0) the above articles and videos._

### **Chat Strategy**

It's always fun to see employees sharing their daily successes and encouraging one another in the [challenge chat](http://help.movespring.com/en/articles/3204481-using-the-chat-feature-in-movespring). We suggest admins consistently engage with the group chat to encourage and prompt employees throughout the challenge. You can set the tone early in chat by sending out a short message introducing yourself and sharing how excited you are about your group's upcoming challenge. Maybe even include a fun photo of where you'll be getting your steps in that day.

Here are a few additional prompts you can share throughout your challenge to help start the conversation:

1. What resolutions are you looking to make in 2021?
2. How do you track your resolution progress? If you have any best practices, please share!
3. How have you helped a family, friend or teammate stay accountable?

Be sure to check-in regularly and engage with participants by reacting to their messages with emojis or replies. You can also encourage your users to post in the chat by incorporating chat engagement into your rewards strategy. Check out the next section to learn more.

### **Rewards Strategy**

We suggest following our [rewards strategy doc](https://www.dropbox.com/s/ny0n0nq515rdaw9/MoveSpring_RewardsStrategy_2019.pdf?dl=1) for a step-by-step points plan that gives every participant a chance to win. For this challenge, here are a few specific actions or achievements that award users raffle entries (1 raffle entry earned per action with a max of 3 entries possible):

* Complete Stick To It goal by reaching 8,000 steps 14 times - 1 entry
* Overachieve Stick To It goal by reaching 8,000 steps 15 or more times - 1 entry
* Post a message or photo in chat - 1 entry

We suggest sharing these incentives at the beginning of the challenge. Additionally, share how many winners you'll be selecting and when they will be announced.

#### prize ideas

* [A bullet journal](https://bulletjournal.com/products/notebook)
* [Blue Bottle coffee subscription (3 months)](https://bluebottlecoffee.com/at-home/gift)
* [Google Nest Hub](https://store.google.com/us/product/google_nest_hub)
* [A light therapy alarm clock](https://www.amazon.com/dp/B00F0W1RIW/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=selfamp-20&linkId=bcc175610fce7216664abdc67287212b&language=en_US)
* [Apple Watch SE](https://www.apple.com/apple-watch-se/)
* [Fitbit Sense](https://www.fitbit.com/global/us/products/smartwatches/sense?sku=512BKBK)
* [An insulated water bottle](https://takeyausa.com/collections/actives)

Here's to healthy habits! We hope you have a happy and healthy New Year.

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Step Challenge Idea: Stick to your Resolutions

A few weeks ago, we launched a new feature: [Actionable Content](https://movespring.com/blog/promote-and-track-a-variety-of-health-actions-through-our-latest-feature-actionable-content-5f99a56440e4ca00087226cf?utm_source=gratitude-ac-post&utm_medium=ms-blog&utm_campaign=gratitude-challenge). This feature allows challenge admins to post a task, action, or behavior they want their participants to complete. Once achieved, challenge participants can mark this action as complete in the app.

We love to use our own product, so we put our new feature to the test in our our free, consumer step challenge app, [Stridekick](https://stridekick.com/?utm_source=gratitude-ac-post&utm_medium=ms-blog&utm_campaign=gratitude-challenge). With Thanksgiving just a few weeks away, we decided to create a challenge that focused on gratitude. We used Actionable Content to post a new gratitude prompt each day of the challenge. 

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### Our app was flooded with stories of gratitude, love, happiness, struggle, and triumph.

The response from users humbled us. Our app was flooded with stories of gratitude, love, happiness, struggle, and triumph. In the midst of a difficult year, we were struck and inspired by the resounding honesty, grit, and gratitude of our users.

### What are people grateful for in 2020? Here were the top answers:

*   Family
*   Health
*   Job
*   House
*   Nature
*   Friends
*   Education
*   Life, being alive
*   Pets
*   Faith, spirituality
*   Freedom
*   Getting a good night’s sleep
*   Having enough to eat
*   Access to internet
*   Being debt-free
*   Music and art
*   Resilience, ability to persevere
*   Ability to forgive
*   Self-respect
*   The Stridekick community ❤️

![](https://cdn.cosmicjs.com/ed22d060-2a89-11eb-a4ab-931255f2f3f1-Main-Image-03.png)

### Over 1/4 of challenge participants completed the daily gratitude prompt. 

While we always hope and design for engagement in our app, we were floored by the number of users completing the gratitude prompts. In a challenge with thousands of users, nearly 1 out of 4 participants consistently completed the daily prompts.

Even more surprising, our challenge participants did more than simply mark the action as complete. They used our comment feature to answer the prompt. In addition to hundreds of completions, we saw hundreds of comments on each post.

We asked users to, “Recall a hard time and how you've grown from it.” While every prompt had touching comments, the responses to this question seemed particularly inspiring given the challenges of the year. Reading through the answers, we saw struggle and loss, but most importantly, we saw human resilience. Here’s a few stories our users shared.

*   “Left CA due to domestic violence and moved to MO with my kids not knowing anyone. 6 years later I'm engaged and my kids are doing great.”
*   “My grandfather passed away in Feb. Grief and depression consumed me. With God and my faith I'm in a much better space”
*   “Having to start all over after mismanaging my money and [and now I've] never [been] happier”
*   “Struggling with infertility and then welcoming our daughter many years later 💕”
*   “I went through a nasty divorce and had to raise my daughter alone with no child support but I survived stronger than before.”
*   “Diagnosed with cancer in February. Underwent surgery. Thankfully no signs of spread. Learning the importance of eating well, exercising.”
*   “Lost my job but it lead to a career change that has been great.”
*   “Losing so many loved ones. I have learned to appreciate everything more in life and enjoy the good times I have with friends and family.”
*   “I learned to be thankful every day after a fatal car accident. My mom & I were passengers. She died and I had cuts, bruises.”
*   “Nursing my dad as he was terminal and moving onto train as a nurse as a result”
*   “In fall 2018 I had back surgery, was let go (because of surgery), and my GF broke up with me. Now down almost 40 lbs and doing great!”
*   “Lost job, now what to do, started college to get a degree to get a better job, now I am 7 months from finishing!”
*   “When I was 21 I got a DUI. I felt guilt and shame. I came out of Diversion a better, more responsible, person. Don’t drink and drive!”
*   “A friend had conversations and suddenly start yelling at me on the phone. I hung [up] by saying, ‘I love you, call me back when [you] want to talk.’”
*   “Some days are better than others when dealing with my mom’s dementia. But I am grateful for everyday I get to visit her and she remembers me.”
*   “After screwing up my relationships with my husband & in laws, finally able to stay calm and make peace & eventually build healthier relations.”
*   “I've had a few hard times. I always remember that things will get better. Even if it takes some time. I also am a hopeful person.”

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### There’s never been a better time to focus on gratitude. Run a gratitude challenge to ground yourself and others. You'll be thankful you did.

Practicing gratitude is scientifically proven to strengthen our mental and physical wellbeing. Follow our challenge plan to create your own gratitude challenge on the MoveSpring platform.

#### Challenge Name 

✨14 Days of Gratitude

#### Challenge Description

This November, we're challenging you to 14 days of gratitude. Each day at 7am CST, we'll share a new daily gratitude prompt for you to complete. To participate, complete each daily prompt and mark it as done in your challenge. Use the comments to share your answers and gratitude with others. We hope you'll join us!

#### Actionable Content

Post the following prompts using our Actionable Content feature. For current clients, find all of these prompts in our MoveSpring Content Library and upload the entire collection in just 2 clicks.

*   Learn about the Science of Gratitude with [this video](https://www.youtube.com/watch?v=JMd1CcGZYwU).
*   Write down 5 things you're grateful for today.
*   Appreciate the beauty of nature. Take in the sunset or sunrise; view photos of Earth's natural beauty.
*   Recall a hard time and how you've grown from it.
*   Take a deep breath and appreciate the gift of today.
*   List 10 people you're grateful for.
*   Thank a friend or family member. Make your friend or family member's day with a quick call, text, or note letting them know you're thankful for them!
*   Find one way you can give back. Lend a helping hand, a listening ear, or share an unexpected gift today.
*   Spend 5 minutes reflecting on what you're grateful for.
*   Write down your talents and how you can use them for good.
*   Reframe a negative thought to a grateful one today.
*   Wake up early to write down 3 things you're grateful for.
*   Learn how to add gratitude to your daily routine with tips from [this article](https://www.mindful.org/an-introduction-to-mindful-gratitude/).

#### Streak Challenge

Goal: 7,500 steps/day

#### Prize

Gratitude Journal or subscription to Headspace

Don’t have a subscription to MoveSpring? Get a demo of our product [here](https://movespring.com/request-demo?path=nav?utm_source=gratitude-ac-post&utm_medium=ms-blog&utm_campaign=gratitude-challenge). Or, tell us what you’re grateful for by posting and tagging us on social media. 

Happy Thanksgiving from everyone at MoveSpring!

P.S. Check out another Thanksgiving-themed challenge idea [here](https://movespring.com/blog/step-challenge-idea-thanksgiving-theme-5dd6bdd0781c5a0007d9808b).

Run a challenge based on any activity. Introducing Custom Activity Challenges.

Should you use Actionable Content or a Custom Activity Challenge?

Custom Activity Challenge Ideas

Step Challenge Idea: Stick to your Resolutions

We ran a gratitude challenge. The response humbled us.

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