Interested in reducing stress and anxiety, improving attention and mood, and decreasing burnout? You might be surprised to learn that a mindfulness practice can help with all of these when practiced regularly.
Mindfulness encourages you to cultivate an increased awareness of your senses without forming any judgments toward what you’re experiencing, and has been on the minds of many employers as companies seek to help their employees overcome everyday stress and prioritize their mental wellbeing at work.
One of the best parts of mindfulness is that it can be done anywhere, anytime, and for free. Simple actions, such as looking for something new in a familiar environment or taking time to savor a meal, are all examples of ways that you can incorporate more mindfulness into your daily routine. A daily mindfulness practice can benefit many of us by helping us learn to tune in to the present and cultivate an attitude of acceptance.
Introduce your employees to the benefits of mindfulness in MoveSpring with Tune In to Mindfulness.
Each day of the challenge, participants will receive a quick mindfulness prompt through actionable content encouraging them to explore their surroundings with more awareness. Each post also includes a summary of why this action can be helpful in incorporating more mindfulness into our daily routines, and all posts can be completed in under 5 minutes.
For example, on day 6, participants are asked to tune in to tension by pausing to consider if their body is holding on to any tightness. Oftentimes, we may not notice when our bodies are holding tension, so this exercise helps encourage participants to take the time to identify tension and work to relax those areas where we may be holding on to tightness without even noticing.
Ready to run the Tune In to Mindfulness challenge? See how below.
Challenge Details
Follow these specifications when creating your challenge in the Admin Center.
Challenge Name: Tune In to Mindfulness 🎧
Challenge Modes & Goals:
- Actionable Content - Upload the Tune In to Mindfulness - Actionable content collection to share daily actions users can take to incorporate mindfulness into their routines. Name the content module “Mini Challenges”.
- Stick to It - Set a personalized step goal range between 4,000 and 15,000 steps for users to reach at least 14 out of 21 days
- Quote - Generates a new daily quote for each day of your challenge. Great for a little extra motivation during your challenge!
Duration: 21 days
Description:
Time to tune out distractions and tune in to mindfulness!
Simple mindfulness exercises can be practiced anywhere and anytime to reconnect with the present moment, to nurture yourself, and to interrupt feelings of stress.
In this challenge:
☑️ Practice mindfulness by completing at least 14 of the 21 daily mindfulness mini challenges
👟 Keep moving by sticking to your step goal throughout the challenge
Are you ready to tune in?
Head to the Admin Center to create the challenge now.
Communication Strategy
Challenge invitation:
Send this invitation as an in-app announcement to all users, or as a message in Slack, Teams, or email.
When: 7 days prior to the challenge start
Title: Make Time to Tune In 🎵
Optional Image:
Description:
Time to tune out distractions and tune in to mindfulness!
Simple mindfulness exercises can be practiced anywhere and anytime to reconnect with the present moment, to nurture yourself, and to interrupt feelings of stress.
Join the Tune In to Mindfulness challenge to:
☑️ Practice mindfulness by completing at least 14 of the 21 daily mindfulness mini challenges
👟 Keep moving by sticking to your step goal throughout the challenge
Are you ready to tune in?
Call to action button link: [INSERT CHALLENGE LINK]
Call to action button text: Join the challenge
Challenge Announcements
Challenge Kick-off Announcement:
Engage your users throughout your challenge by sending in-app announcements. If you’re using personalized goals, consider sending a reminder to participants to set their personalized goals a few days before the challenge starts.
When: First day of challenge
Title: Time to Tune In 🎧🎶
Image:
Recipients: Send to challenge participants
Description:
Are you ready to tune out distractions and turn down the dial on stress? Our Tune In to Mindfulness challenge kicks off today!
Our week 1 theme is mindfulness of the senses. 👀 Check out today’s mini challenge, and keep an eye out for the new mini challenges posted every day! Swipe to mark the challenges complete, and aim to complete at least 14 of them by the end of the challenge. Make sure you also sync your steps to reach your Stick to It goal. 👟
It's time to tune in!
Halfway Through Announcement:
Keep momentum going by sharing some motivation at the mid-way point of your challenge!
When: Halfway through the challenge
Title: You did it! 💥
Image:
Recipients: Send to challenge participants
Description:
Make sure to keep completing the mindfulness challenges! This week, try putting a mindful spin on the mundane.
Click the link below for a moment of zen watching music come to life in color. Set aside thoughts and mindfully focus on the music as it unfolds across the screen. 🎶🌈
Enjoy!
Call to action button link: https://youtu.be/iv1jLyD4Pv8
Call to action button text: Watch here
Want more announcement templates? Find more in our Announcement Templates for Challenge Updates.
Chat Prompts
All chat messages should be posted from your MoveSpring account in the mobile app or from the MoveSpring web app in the challenge chat. Encourage engagement by responding to the prompts yourself first to kick things off!
When: First day of challenge
Message:
Our mindfulness challenge starts today! Let’s take a quick poll. Do you already practice mindfulness, or are you a beginner?
1️⃣ Total beginner
2️⃣ I have some experience
3️⃣ I’m a mindfulness pro!
[After sending, react with the 3 emoji options so it's easy for users to join in!]
When: Halfway through the challenge
Message:
This week, try building mindfulness into your movement by going for a mindful walk and paying close attention to your surroundings. See if you can notice at least 1 new sight, 1 new sound, and 1 new smell on your walk. Share a photo of what you notice when walking this week! 📸
Rewards Strategy
Pull the Actionable Content report and filter by participants who completed at least 14 out of the 21 actionable content posts. Once you have eligible winners, raffle off prizes to those who met the goal. We suggest prizes that will reinforce the themes of the challenge, such as a mindful mix card set or a meditation trainer.
Prize Ideas:
Want more challenge templates? Ask your client success rep about our Ultimate plan.
