Challenge Tips

Use Effective Strategies to Turn Healthy Food Choices Into Habits You made it to Day 10! You’ve learned how, why, and when your cravings happen. You know how to swap healthy foods in and unhealthy foods out of your diet. So, how do you make these changes stick? A few simple, effective strategies can help you permanently change your behavior. Your Action ...

Day 9 — Rewire Your Cravings and Disrupt Unhealthy Eating Patterns Understanding when and why you experience cravings can help you conquer them. For example, if you know you crave chocolate when you feel stressed, you can address the stress and prevent the craving. The key is to identify the trigger and change your behavior. Your Action for Today Look ...

Make Your Cravings Disappear — With Water Did you know that your body can mistake thirst for hunger? As it turns out, a great way to curb cravings isn’t with food at all. It’s with water. Most people need a minimum of eight, 8-ounce glasses of water each day for optimal health, but physically active nurses may need more. Without enough water, you may feel ...

Avoid Self-Sabotage With Healthy On-the-Go Snack Ideas Nurses are busy people. Juggling the responsibilities of work and personal life can make meal planning a challenge. Help yourself avoid the fast-food drive-thru by stocking your car, gym bag, purse, and desk with simple, nourishing snacks. Your Action for Today Prepare an arsenal of ...

Eat Meals That Prevent Unhealthy Cravings Since cravings are tied to drops in blood sugar, eating the right foods at mealtime can prevent drops and unhealthy urges. Aim for smaller, more frequent meals (at least 3) to sustain you all day and night. Your Action for Today Focus on meals comprised of slow-burning fuel in the form of protein, healthy fat, and ...

Snack Better: Tips for Healthy Midday Munchies and Late-Night Bites Nothing sabotages healthy eating goals like those late-afternoon and midnight junk food binges. The culprit is usually low blood sugar . It can make you hangry enough to tear into a bag of chips or box of cookies despite your best-laid plans. With a little preparation, you can win the ...

Drink to Your Health: The Best Substitutes for Juice and Sodas That sugary 3 p.m. soda may keep you moving during a long shift, but it’s wreaking havoc on your body. A single can contains nearly double the recommended daily amount of sugar for women and more than 100% for men. While your morning fruit juice contains vitamins, it’s also very high in sugar and ...

Swap Salty Foods for Healthy Alternatives Eating potato chips and other fried, high-sodium foods may feel comforting, but that comfort comes at a price. They increase your risk of heart disease, high blood pressure, and obesity — while offering no nutritional value. Your Action for Today Satisfy your salty cravings with nutritious savory foods that ...

Satisfy a Sweet Craving With Tasty, Nutritious Treats If you have a sweet tooth, chances are you face temptation on every shift. Candy and pastries are often in abundance in health care settings. Nurses educate patients on proper nutrition, so it’s important to lead by example. Become a model for others by conquering your sugar craving with simple food ...

Stock Your Kitchen to Successfully Manage Cravings The first step in resisting junk food is to keep healthy alternatives that you enjoy eating on hand and easily accessible. When nutritious and delicious options are readily available, you are more likely to make better food choices. Your Action for Today Set yourself up for success by stocking your ...

Day 10 - Celebrate your wins and beat your best You've made it to day 10 — Congratulations! You’re building a habit of stepping for better health, and today is all about pushing yourself further. How? By challenging yourself to beat your personal best. Setting a new goal is impactful no matter how small. It can reignite motivation and give you a sense of ...

Day 9 - Give Yourself Grace We all have days when things don’t go as planned, and it’s easy to get frustrated with ourselves. Maybe you missed a walk, didn’t hit your step goal, or you struggled to stick with your routine. Here’s a gentle reminder: It’s OK. Progress isn’t always linear, and you don’t have to be perfect to do well. Having internal grace is all ...

Day 8 - Walk Together, Win Together Walking alone can be peaceful and reflective, but there’s something special about moving in sync with someone else. Maybe it’s a coworker during a lunch break, a family member after dinner, or even your dog. No matter who it is, walking with a buddy turns a simple stroll into a shared experience. Studies show that ...

Day 7 - Make Each Step More Meaningful Walking is about physical movement, but it’s also an opportunity to nurture your mind and relationships. Each step can serve as a chance to reflect, connect with others, or immerse yourself in something that brings joy or calm. Why does this matter? Incorporating reflection, connection, or entertainment into ...

Day 6 - Pick Up the Pace Did you know that how fast you walk can make a big difference in how much you benefit from it? A brisk walk gets your heart pumping and boosts your cardiovascular health. The sweet spot is referred to as "moderate-intensity exercise." That’s when you can talk but not sing. Why does pace matter? Research shows that walking at a brisk ...

Day 5 - Walk With Micro-Dosing Mindfulness We often think of mindfulness as something we have to sit and do for long stretches of time. But "micro-dosing" mindfulness — short, focused moments of awareness — works well, too. As you walk today, try incorporating positive affirmations or simple breathing exercises into your routine. Even a few minutes of ...

Day 4 - See Progress, Feel More Motivated Have you ever noticed how satisfying it is to cross something off your to-do list or watch a progress bar fill up? That little surge of accomplishment isn’t just in your head — it’s rooted in psychology. Research shows that visualizing progress can significantly boost motivation by triggering a sense of ...

Day 3 - Step Up Your Game What if we said there’s a way to make walking even more fun and worthwhile? Setting mini goals for yourself can add a spark of motivation and help you go farther than you thought possible. It’s like giving your strolls a playful purpose! These mini goals can boost your confidence and make each walk feel like a small victory. Plus, ...

Day 2 - Switch Up Your Strides Walking the same path every day might be convenient, but let’s face it — it can get boring fast. The good news? Switching up your routes is so refreshing that it might motivate you to move even more. Exploring new trails, neighborhoods, or even just walking the opposite direction on a familiar path adds variety to your routine ...

Day 1 - Set a SMART Goal Welcome to Day 1 of the Start With a Step Challenge! We’re kicking things off by setting clear, actionable goals, aka SMART goals. Starting here will give you direction and help you track your progress. What exactly is a SMART goal? It’s a goal that’s S pecific, M easurable, A chievable, R elevant, and T ime-bound. When you break down ...

Day 10 - Visualize Self-Actualization When you think of “a life well-lived,” what do you see? And what actions can you take now to make it a reality? Self-actualization is about taking steps to align your daily actions with your deepest values and goals to realize your full potential. It’s an ongoing journey, not a destination. It invites you to dream big ...

Day 9 - Engage in Reciprocal Relationships It’s hard to flourish when one person in a relationship always gives and the other always takes. Strong relationships have balance. And reciprocal relationships — where giving and receiving go hand in hand — create a network of mutual support and growth. This gives everyone an opportunity to learn, grow, and ...

Day 8 - Model Ethical Comportment When it comes to integrity, do you just talk about it, or do you live it? Integrity is fundamental to the nursing profession. According to surveys , Americans have ranked nursing as the profession with the greatest levels of honesty and integrity for an astounding 18 years running. Modeling strong ethics as a nurse isn’t ...

Day 7 - Promote Lifelong Learning While important, lifelong learning isn’t just about certifications or degrees. It’s also about discovering new ways to grow. Every piece of knowledge you gain adds to your ability to flourish, enhances your nursing practice, and helps your community thrive. When you’re learning, you’re improving. Continued ...

Day 6 - Fiercely Prioritize Self-Care Every day, you give. But when do you gain? When you give so much to others, your own well-being might take a backseat. But flourishing starts with you. In fact, Provision 5 of the Code of Ethics for Nurses reminds us: “The nurse owes the same duties to self as to others, including the responsibility to promote health and ...

Day 5 - Foster Inclusivity and Respect What’s one way to ensure people truly flourish? Promote diversity and mutual respect. “We don’t know what we don’t know,” says #healthynurse Laura Fennimore, DNP, RN, CNE, NEA-BC, FAAN, a commissioner on the National Commission to Address Racism in Nursing (the Commission). “Every person, regardless of race, ...

Day 4 - Advocate for Healthy Environments Every step you take to support a healthy work environment (HWE) leads to a flourishing community. Whether it’s the physical space or the workplace culture, promoting well-being benefits everyone — patients, colleagues, and yourself. Creating an HWE is about more than just policies — it’s about fostering a ...

Day 3 - Strengthen Your Community Ties Yes, nursing is about patient care, but it’s also about supporting each other. Building strong relationships with colleagues and mentors can create a sense of belonging and resilience, making it easier to navigate challenges and flourish at work and beyond. Social connections in the workplace are more than just ...

Day 2 - Have a Mindful Reflection Ever feel like the days blur together in the rush of patient care? Taking a few moments for mindful reflection can help you regain clarity and reconnect with your purpose. What is mindful reflection? It’s about pausing to consider your actions, emotions, and decisions. Reflective practice strengthens compassion, ...

Day 1 - Practice Seeing Yourself in Others Behind every patient’s diagnosis is a person with unique experiences, emotions, and values. Relational care — the practice of seeing yourself in others— helps you connect with patients as people first. This mindset nurtures trust, empathy, and respect, paving the way for humans to flourish. Why does this ...

Reflect & Plan Congratulations! You made it to the end of the Building Meaningful Connections Challenge. Relationships — like muscles — need regular attention to stay strong, so try to keep the momentum going! Your Action for Today Take a few moments to reflect on your journey over the past 10 days: Think about your progress: Which relationships have ...

Team Up for a New Activity Does your daily grind have you bored and uninspired? Spice things up by trying something different with a friend or family member. Exploring new activities together is a surefire way to create fun memories and strengthen connections. Your Action for Today Invite a friend, family member, or colleague to try a new activity with ...

Give Back (Together) One of the most rewarding ways to strengthen relationships is through giving. Volunteering with friends, family, or coworkers can deepen your connections and create lasting memories. Bonus: It’s a great way to meet new people who share similar values. Your Action for Today Find a local charity or community event where you and a ...

Set Boundaries & Prioritize As much as we want to be there for everyone, it’s not possible. When you set healthy boundaries, you create a sense of control over your time and energy. This also helps to prevent burnout . The key? Quality over quantity. Your Action for Today Take a few minutes to reflect on your social commitments. Are there areas where you ...

Show Your Appreciation When was the last time you let someone know how much they mean to you? It’s easy to take people for granted, but heartfelt appreciation can deepen your connections and bring more joy to your relationships. Your Action for Today Find a way to express appreciation to someone in your life: Send a message: Write a thoughtful text or ...

Be an Active Listener Do you want your current relationships to be stronger? One of the simplest and most powerful ways to do that is through active listening. It’s not just about hearing the words someone is saying — instead, you’re truly engaging and showing you care. Your Action for Today Practice active listening in your next conversation by ...

Plan a Get-Together Sometimes life gets so busy that we forget how refreshing quality time can be. Today, we’re making social connection a priority by planning a simple get-together. Your Action for Today Organize a casual meet-up with friends or family. It doesn’t have to be fancy — here are a few ideas to make it happen: Coffee or lunch date: Invite ...

Day 3 - Join a Social Group Do you have friends or family who share your passions? If not, joining a social group is a great way to bond with like-minded people while doing something you enjoy. Your Action for Today Find a group or community that aligns with your interests. It could be in-person or online, but any of these ideas count: Search for local clubs ...

Start a Conversation & See Where it Leads Have you ever felt yourself pulled to a certain person, wanting to say something to spark a conversation, but weren’t sure how to do it? Today, we’re tackling that head-on. Small interactions can ignite new connections and boost your confidence in social settings. Your Action for Today Use these tips as you ...

Reignite a Past Connection - Reconnect with Old Friends Do you ever find yourself reminiscing about old friends and wondering what they're up to these days? Today is the perfect day to bridge that gap and reignite a cherished connection. Your Action for Today Reach out to someone you haven’t spoken to in a while. Whether it's a text, email, social media ...

Celebrate & Share Your Strength Congratulations! You’ve made it to the final day of the Pursue Strength Challenge. We hope your energy is up and you're feeling stronger than ever. Your Action for Today As we close out this challenge, let’s make the most of your accomplishments: Review your progress: Look back at your workout log or fitness app to see how ...

Pump Up the Playlist Ever notice how a great playlist can turn a mundane workout into an exhilarating one? Music is a mood booster AND a powerful workout partner. Imagine lifting weights to an epic beat or powering through squats with your favorite song pumping in your ears. Music has the power to take your strength training experience to another level. ...

Sign Up for a Fitness Class Taking an exercise class is a terrific way to have fun, meet new people, and spice up your training routine. And since group classes are taught by fitness pros, the experts can help you perfect your form and answer any questions you have. Your Action for Today Check to see if your local YMCA, recreation center, or gym offers any of ...

Streamline Your Strength Ever feel like you’re on a wild goose chase when searching for the perfect online workout? With endless videos and workout plans out there, it feels like a chore to find one that clicks. But the thrill of discovering that perfect routine? It’s totally worth it. Your Action for Today Cut through the chaos of finding an online ...

Flex Your Tracking Skills What keeps you motivated when it comes to exercise? We’re more than halfway through this challenge, and you’re doing great. But if your motivation is dipping, today’s tip is exactly what you need. Your Action for Today Tracking your progress and celebrating small victories can keep you on the path to success. Try one of these ...

Strength on the Go Do you have a daily commute to and from work? Or maybe you travel between patients? Even if you’re always on the go, strength training doesn’t have to take a backseat. Whether you’re sitting in traffic, on a train, in a bus, or even waiting at the airport, there are plenty of ways to sneak in a workout. Your Action for Today Try these quick and ...

Shift Into Strength Your nursing shift is already busy. But hidden within the hustle and bustle are tiny opportunities to sneak in some strength training. No extra time needed. Your Action for Today Incorporate 1-2 strength exercises into your shift. Consider these ideas: Hallway lunges: Walking to another patient? Try lunging down the hallway as ...

Master Simple Moves Strength training doesn’t have to mean lifting heavy weights or spending hours at the gym. You can start building strength right where you are — whether that’s at home, at work, or somewhere else. Your Action for Today Incorporate a few simple strength exercises into your routine today. Start with movements you can do in a chair or ...

MacGyver Your Muscles You don’t need fancy gym equipment to get stronger. The trick is to turn some items around your house or workplace into strength-building tools. Your Action for Today Look around and find common objects you can use to add more weight to your exercises. Here are a few ideas: Water bottles for bicep curls: Don’t have hand weights? ...

Pass Strength Training 101 Does the idea of lifting weights intimidate you? Don't worry — everyone starts somewhere, and even the smallest steps can lead to big changes. Your Action for Today: It’s all about baby steps. Here’s how you can inch your way into strength training: Start light: Begin with lighter weights or even just your body weight. ...