The new year creates an opportunity for a fresh start and a chance to focus on personal goals. Many clients run activity challenges at the beginning of the year to help their employees prioritize health in the new year.

However, New Year's resolutions rarely stick. Roughly 8% of Americans who set New Year's goals actually achieve them. In fact, 80% of people abandon their New Year's resolutions by February.* 

## This year, help your employees reach their goals by focusing on resilience. Our Climb to the Top challenge explores grit, overcoming fear, and taking risks.

Encourage your employees to dream big and take the risks needed to overcome life's challenges. Help them understand that failure is part of the journey to success, and that periodic stumbles shouldn't keep them from reaching their goals.

This challenge embraces the messiness of adversity. As participants move in real life, they will virtually progress up a mountainside. Along the way, they will unlock motivating content that provides encouragement and discover tools to help them reach their goals, even if they stumble.

Climb to the Top is a fun way to kick off the new year. However, building resilience can be a focus at any time during the year. Incorporate a Climb to the Top challenge in your annual program by following this guide.

---

#### CHALLENGE DETAILS

Follow these specifications when [creating your challenge](http://help.movespring.com/en/articles/1872650-how-to-create-a-challenge) in the Admin Center.  

### **Challenge Name:** Climb to the Top

### **Challenge Modes & Goals:** 

- Virtual Race - Reach 60 miles by challenge end
- Stick to It - Reach 20 active minutes* at least 10 days during the challenge

**Consider enabling **Activity Override**, which will allow participants to manually enter active minutes. Participants using an iPhone as their device (instead of a wearable device) will not be able to sync active minutes automatically, since the Apple Health app does not track active minutes on its own. Learn more [here](http://help.movespring.com/en/articles/4636416-should-i-allow-activity-override-for-my-users).* 

### **Duration:** 30 days

### **Description:**

Need motivation to achieve your goals? Get inspired to overcome obstacles as we make our way through the Climb to the Top map! As you move in real life, you'll virtually climb up a mountainside and unlock the secret to persevering through the toughest of challenges.

Challenge goals:

🚀  Complete a 60-mile virtual race

🌟 Move 20 active minutes a day for at least 20 days

Ready to get moving? Set your sights high, and let's climb to the top!

**Head to the Admin Center to [create the challenge](https://admin.movespring.com/challenges/create/) now.**

---

#### COMMUNICATION STRATEGY

### **Challenge Invitation**

Send this invitation as an [in-app announcement](http://help.movespring.com/en/articles/3854206-how-to-use-the-announcements-feature) and as a message in Slack, Teams, or email.

**When:** 7 days prior to challenge start

**Title:** Let's Build Resilience

**Optional Image:**

![Main-Image-02-optimized.jpg](https://res.cloudinary.com/movespring/image/upload/v1637173554/blog/Main_Image_02_optimized_14621dbd8b.jpg)

**Description:**

Join our company-wide health and fitness challenge, starting [XX DATE] on the MoveSpring app. Each participant will work to complete a 60-mile virtual race. As you move in real life, you will unlock content that explores grit, overcoming fear, and taking risks.

Follow these steps to sign up:

1. Click this link: [INSERT CHALLENGE LINK]
2. [Connect](http://help.movespring.com/en/collections/854577-getting-started-in-movespring#connecting-a-fitness-tracking-device) & [sync](http://help.movespring.com/en/collections/854577-getting-started-in-movespring#syncing-activity-to-movespring) your device

If you have technical questions or issues, [contact the MoveSpring support team](http://help.movespring.com/en/articles/2207782-how-do-i-contact-customer-support). 

Happy stepping! 

### **Challenge Announcement**

Get your users engaged from day 1 by sending an [in-app announcement](http://help.movespring.com/en/articles/3854206-how-to-use-the-announcements-feature) that promotes your challenge and encourages users to engage via chat.

**When:** First day of challenge

**Title:** Let's climb to the top!

**Optional Image:** 

![Main-Image-03-optimized.jpg](https://res.cloudinary.com/movespring/image/upload/v1637173600/blog/Main_Image_03_optimized_6f97f99183.jpg)

**Recipients:** Send to challenge participants

**Description:**

Today kicks off our Climb to the Top challenge! Every step gets you one inch closer to the finish line and every minute gets you closer to the active minutes goal. 

Make sure you're syncing distance and active minutes from your connected device. Contact the MoveSpring support team if you need any help with syncing.

Check out the chat and join in the conversation there! Let's help keep each other motivated by sharing how you'll be getting active during this challenge.

Let's go! 

### **Chat Prompt**

All chat messages should be posted from your MoveSpring account in the mobile app or from the [MoveSpring web app](https://app.movespring.com/) in the challenge chat. 

Kick your challenge off by encouraging users to share how they plan to get active throughout the challenge. Be sure to include your plan in the placeholders below.

**Message:** 

Climb to the Top starts today! Get ready for fun, adventure and lots of steps. 

To kick things off, share how you plan to keep active during the challenge, whether you're starting a new habit, or sticking with a routine that works for you! 

[EXAMPLE: I'm going to start taking a 20 minute walk during my lunch break 👟 ]

---

#### REWARDS STRATEGY

Reward your users who complete the Virtual Race and the Stick to It goal.  

We suggest prizes that will reinforce the themes of the challenge, such as goal setting, trying new things, and taking risks. 

### **Prize Ideas**

For completing the Virtual Race goal: 

- [Moleskine planner](https://www.moleskine.com/en-us/shop/planners/)
- [Goal setting journal](https://www.lifehack.org/851916/goal-journal)

For completing the Stick to It goal (raffle):

- Rock climbing class
- Indoor skydiving experience
- [Ember smart mug](https://ember.com/products/ember-mug-2?variant=30843977826389&a=1&a=1&a=1&a=1&gclid=CjwKCAjw2bmLBhBREiwAZ6ugo23Atm5Q1dWKYeKORfjH4SIFxLVGZro4s4DbN2CBPk1hQ-Z77HdythoCKkUQAvD_BwE)
- [AirPods](https://www.apple.com/airpods/)

**Want more challenge templates? Ask your client success rep about our [Ultimate plan](https://movespring.com/pricing).**

*Sources*

[https://www.thetimestribune.com/news/local_news/tips-for-making-sure-your-new-years-resolutions-stick/article_8cd14b54-17fd-51a9-ab5a-89859e6e34c4.html](https://www.thetimestribune.com/news/local_news/tips-for-making-sure-your-new-years-resolutions-stick/article_8cd14b54-17fd-51a9-ab5a-89859e6e34c4.html)

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Help your employees become more resilient in the new year

### The MoveSpring Client Highlight spotlights unique program ideas from our clients. Find out how MoveSpring admins are getting creative, hear what has worked for them, and learn how to recreate the magic for your own group! This time, we talk to State Compensation Insurance Fund (State Fund) to learn more about how they brought Earth Day BINGO to the MoveSpring app.

When the pandemic hit in 2020, State Compensation Insurance Fund (State Fund) had to quickly pivot their Earth Day events to a virtual experience. With little time to plan, they focused on sharing educational materials. This year, they were committed to doing something more hands-on and engaging for their employees.

## More than activity challenges: State Fund used MoveSpring to create an Earth Day BINGO challenge that helped employees stay engaged and feel connected.

![client-highlight-scif-bingocard.jpg](https://res.cloudinary.com/movespring/image/upload/v1627652708/blog/client_highlight_scif_bingocard_5d747f0f86.jpg)

Their goal was simple: “We wanted it to be a more engaging challenge than just posting one picture, or doing one action. We wanted it to be things they could do with families and friends as well.” Then it clicked. Why not a BINGO challenge? With a BINGO card, they could incorporate a variety of Earth Day actions, and users would have the flexibility to pick what they wanted to do.

Hosting the challenge on MoveSpring was an easy decision. With their annual MoveSpring subscription, State Fund can host multiple fun, themed challenges throughout the year. Employee favorites include Bike To Work and Walk to End Alzheimer's. They also use MoveSpring's chat as an easy way to stay connected throughout the challenge. Users can post photos of themselves completing activities, share tips on staying green, and encourage each other along the way.

## “The MoveSpring app allows us to do these cause-based [challenges] and not just a walking event. Our employees enjoy being able to participate in cause-based initiatives as well. They feel better knowing they're making a difference, and they feel more connected."

### Employees tracked their Earth Day activities using unique BINGO cards.

State Fund used [BINGO Baker](http://bingobaker.com) to create their BINGO squares and generate unique cards for every participant. To make the squares for each card, the State Fund admins created a list of tasks for participants to complete. Each task was related to their Earth Day theme. Then, they paired each task with an accompanying graphic.

In the end, the BINGO cards looked incredible and reinforced the theme that we all can make small changes that add up to a lasting impact. Users shared that they had fun and felt more knowledgeable on making green choices. Many said they planned to continue with the small changes listed on their cards.

## “I feel more connected to coworkers now even with working from home and that is due to MoveSpring. I’m chatting with people in the chatroom and seeing their faces in photos they post. From an employee engagement standpoint the MoveSpring app has been a game changer in the work from home environment.”

She also shares this final advice for any clients looking to run their own BINGO challenge or activity challenge on MoveSpring: “Align your challenge to some value you have at your company. Let there be a cause around it. Pull in something that matters to you as an organization and that will guide your challenge and drive engagement.”

## How to Create Your Own BINGO Challenge

Check out the instructions below on how you can recreate State Fund’s Earth Day BINGO challenge. Easily adapt this challenge to a different theme that reflects your company's values or initiatives. You can also run a more general wellness BINGO challenge with tasks around different aspects of health and wellbeing. Check out our general wellness BINGO challenge ideas at the end of this post.

For some extra fun, add a step, distance or active minutes challenge in addition to your BINGO challenge. Follow instructions below for how to add the BINGO card to your challenge.

### 1. **Create your BINGO card.**

Plan and create your BINGO card at [bingobaker.com](https://bingobaker.com/).

### 2. **Create your challenge.**

Head to the MoveSpring admin center to create your challenge. Add content to your challenge. Edit your content label to be “BINGO Card” or something similar.

### 3. **Upload challenge content: BINGO card and instructions.**

Once your challenge is created, you'll need to upload content to share the BINGO card and instructions on how to use it.

- First, upload an **article** to share the link to the BINGO card. Suggested content title: “Get Your BINGO Card.”
- Next, upload a **post** with instructions on how to save your BINGO card. Suggested title: “How to use your BINGO card.” For the post description, copy and paste the instructions below.

[*Click here](http://help.movespring.com/en/articles/1868596-upload-and-manage-content-within-the-content-module) for detailed instructions on how to upload content. Make sure you schedule both pieces of content to post early on the first day of your challenge, such as 6am.*

## Copy for “How to use your BINGO card” post

### **Content Title:**

How to use your BINGO card

### **Content Description:**

Follow these instructions to get your unique BINGO card and save it to your phone to track your progress.

1. Tap the content post labeled “Get Your BINGO Card.” When prompted, select “Generate Card.”

2. Read Instructions on marking your card and select “OK.”

3. Save your BINGO card for easy access throughout the challenge. 

- **iPhone users:** Open the Safari web browser (this will not work on other browsers)
    - If you’re not already in Safari, copy and paste the link to a Safari web browser.
    - Select the share icon in the bottom nav of your browser (this looks like a box with an arrow pointing up). A menu will open. Scroll and select “Add to Home Screen.”
- **Android users:** Select the menu icon, or “More.” From the pop-up menu, scroll and select “Add to Home screen.”

4. You should now see an icon for your BINGO card on your phone home screen. Look for the chef hat icon🧑🏽‍🍳 (the Bingo Baker logo). 

5. Mark your progress by opening the BINGO card from your home screen. Then, tap the square you finished to mark it as complete.

6. Once you complete a full row, take a screenshot of your card and post it to our challenge chatroom! BINGO!

## Ideas for a general wellness BINGO challenge

- Skip the car and ride a bike
- Drink 48 oz of water
- Call a friend or family member
- No meat for one day
- Relax with a movie night
- Write down 3 things you’re grateful for
- Cook at home
- An act of kindness
- Take the stairs
- Eat a fruit or vegetable
- Meditate
- Stretch
- Donate to a charitable organization
- Read for 30 minutes
- Go outside for 10 minutes
- Treat yourself!
- No screens before bed
- Dance to one song
- Sleep 8 hours
- Try something new



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Client Highlight: Earth Day BINGO Challenge by State Fund

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. 

![](https://cdn.cosmicjs.com/e1080f20-2a89-11eb-a4ab-931255f2f3f1-Main-Image-02.png)

### 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).

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