Challenge Tips

Congratulations on completing the Hack Your Hydration! Here's the ultimate question: How do you feel? Drinking enough water isn't a magic happiness pill, but it does impact whole-body health. As we wrap up this challenge, it’s time to reflect on the connection between hydration and your mood. Your Action for Today: Consider how proper hydration ...

Transform your water into a refreshing, flavorful delight. Infusing water with fruits, veggies, and herbs enhances its taste while elevating your hydration game. Your Action for Today: Prepare your own fruit, veggie, or herb-infused water using these tips: Choose fresh ingredients: Go with organic fruits, vegetables, and herbs whenever ...

Feeling motivated to boost your hydration game? Why not enlist the support of your coworkers and form a hydration group? Your Action for Today: Join forces to hold each other accountable and make hydration a team effort. Here's how to get started: Recruit your team: Reach out to your colleagues and invite them to join your hydration squad. Set goals: ...

Move over, cocktails. Water recipes are the next big trend. TikTok users are creating colorful water recipes that are as fun as they are refreshing. They call it #WaterTok, and it's a great way to shake up your hydration. This trend takes water-based beverages and adds in flavored syrups, powders, and mix-ins to make them more flavorful. Your Action for ...

Hydration isn’t only from what you drink. About 20% of your daily fluid intake comes from the foods you eat. It’s totally possible to boost your hydration levels while enjoying delicious meals and snacks. Your Action for Today: Consider building a fresh salad with any combination of the most hydrating foods  for your next meal: Lettuce — Water ...

Staying hydrated is non-negotiable for your well-being. We’ve said it many times, and we’ll say it again — you can’t pour from an empty cup. Your Action for Today: Consider any (or all) of these simple yet effective hacks to sip enough water throughout your day: Set reminders: Use your smartphone or smartwatch to schedule hourly reminders to take a ...

If you’re always on the go, you have to stay hydrated no matter where you are. With help from these travel and storage tips, you can make hydration a seamless part of your busy day. Your Action for Today: Consider how you can keep water available when you're on the move by: Investing in a quality reusable water bottle: Look for a durable, spill-proof water ...

Yesterday you figured out your hydration baseline - how much water you need to drink each day. Now that you know how much water you should be drinking, let's figure out if you’re meeting your daily goal. Whether you use a hydration tracker, a basic notepad, or a digital app, tracking your fluid consumption holds you accountable and helps you see ...

The U.S. National Academies of Sciences, Engineering, and Medicine tells us that the right amount of daily fluid intake is around 15.5 cups (3.7 liters) for men, and about 11.5 cups (2.7 liters) for women. That’s an overarching guideline, but every person is different. Do you know how much water your body actually needs to function at its best? Your ...

As a nurse, you know the importance of recognizing your body’s signals better than anyone. But it's still easy to overlook just how vital water is to your health — what it does to your body.     Tonight, take a moment to reflect on what water does for you personally by considering your unique health, activities, and goals.    Think about these questions. ...

We all need a little help sometimes. Now that you’ve worked your way through this challenge and created your burnout-busting toolkit, it’s time to share that wisdom with a peer.    But before you do, there's a powerful skill that can make all the difference in supporting your colleagues: Active listening.    Active listening goes beyond hearing what ...

As a nurse, advocating for others comes naturally. But what about advocating for yourself?     When you’re busy marking off your to-do list each day, neglecting your own needs is inevitable. Over time, this can lead to increased stress and burnout. And that's why it's crucial to become your own champion.    It takes time to strengthen self-advocacy, ...

Physical activity isn't only good for your body — it's also a powerful antidote to stress and burnout. Exercise releases endorphins , which are chemicals in your brain that act as natural painkillers and mood elevators. One study found that even a 10-minute walk can significantly improve mood. Finding time for exercise during your busy workday may ...

Do you know that feeling when you sit down, stop thinking for a moment, and rest your mind? It’s peaceful. It’s rejuvenating. Rest is more than just hitting the pillow at night; it's about nurturing your entire being — body, mind, and soul. To protect yourself from stress and burnout, it’s important to recognize and embrace different forms of rest. ...

In the battle against burnout, camaraderie and support are your strongest allies. Research shows that being part of a community is powerful — people who have strong friendships and connections tend to handle tough situations better. They feel less stressed and don't react as much to difficult things that happen in life. As wonderful as that sounds, ...

How much fulfillment does your nursing job give you? Career fulfillment means finding satisfaction and purpose in your work. It’s about feeling fulfilled and engaged in your professional life. When you find fulfillment in your career, you’re not just doing your job; you’re doing it with passion and satisfaction. Think of career fulfillment as your ...

If you've joined any of our past gratitude challenges , you know how much it can lift your spirits. Being grateful isn't just a nice feeling; it can really help when things get tough — especially if you're feeling overwhelmed by burnout.   Gratitude is powerful. We know from research that when patients say thank you, it helps nurses feel less drained, more ...

Time is precious and demands are high. If technology can give you more time and reduce your demands, shouldn't you use it? What if the tools you have at your fingertips could make life a little easier?   Enter the world of tech solutions designed to support your well-being and reduce stress. From apps to online resources, there's a wealth of tech that can ...

It's the end of a long shift. You've been running from one patient to the next, juggling multiple tasks, all while trying to provide the best care possible. You feel mentally drained, physically exhausted, and emotionally spent. What if, during that long shift, you had a tool you could leverage to keep yourself from burning out? Mindfulness has the ...

Welcome to the Beat the Burnout challenge sponsored by the American Nurses Foundation !   To kick off this challenge, we're introducing a powerful tool that can help you better understand and manage your stress levels: The Stress Continuum. The Stress Continuum gives nurses a framework to identify and communicate their stress levels effectively. It ...

Congratulations on reaching the final day of the Snaps and Steps challenge, sponsored by Humana! Recharge in Nature Challenge! We hope you’ve seen over the past 10 days how just a few moments outside can perk up a tired, frazzled brain. Are you feeling less stressed and anxious? How about your happiness levels? We’ve explored nature’s effect on stress ...

Do you have a favorite architectural gem along your walking or jogging route? Maybe it's a charming Victorian house, an intriguing Tudor mansion, or a sleek modern high-rise. Whether you're drawn to the intricate details of historic architecture or the sleek lines of a newer build, let your feet lead you to your architectural muse. Your Action for ...

How often do you take a moment to soak up the vastness of the sky? Slowing down and watching the clouds (cloud-gazing) can guide you into peaceful reflection. Cloud-gazing isn't just about observing nature's artistry — it's a type of meditation that calms the mind. As you watch the clouds drift across the sky, you can release any worries or stressors ...

If you’re hoping for a mental health fix from nature, you’re not alone. Look around, and you'll find others who are also making the effort to take better care of themselves by getting outside. While they may be strangers passing by, there's a sense of solidarity in knowing that others share your commitment to self-care. Perhaps they, too, seek solace in ...

Ever struggled to stay in the moment as your mind wanders to tomorrow's tasks or yesterday's worries? We get it — it happens to all of us. Today, let’s try a simple yet powerful trick: focusing on a specific object, which can ground you in the present and ease your stress. This activity might bring you back to when you searched for “treasures” as a child: ...

Have you ever wondered why people gravitate toward water? There’s science behind that pull. Out of 3 kinds of natural sounds (birds, water, and a combination), a meta-analysis found that water sounds had the biggest impact on improving people’s moods. The sight and sound of water — a bubbling fountain, tranquil pond, babbling creek, or majestic river ...

Just like us, animals have daily tasks and responsibilities. When you're out enjoying nature today, you might notice a squirrel scurrying to gather food or a rabbit carefully constructing a cozy burrow. Animals might seem busy, but they always take time to rest — and that's something we humans can do better. As you step outside for your walk, keep a ...

There's something satisfying about the sound of a soft breeze rustling the leaves. This soothing sound even has its own name — psithurism (pronounced “SITH-yer-izm”) — which comes from the Greek word "psithuros," meaning "whispering." Branches and twigs swaying in the breeze create delicate vibrations that ripple through the air, producing the ...

Think about the last time you paused, closed your eyes, and listened to birds chirping. Did it calm you? Birds singing isn't just background noise — it's a symphony from nature that can soothe your nervous system. Research shows that listening to birdsong can reduce stress and anxiety while promoting tranquility and well-being. No wonder it’s such a ...

Nature's stunning blooms have a powerful effect on our moods and emotions. You could even consider them an emotional support tool. It's a fact: Research suggests [PDF] that spending time around flowers promotes positive moods, leading to improved mental well-being. If you don't have any flowers on your porch, patio, deck, or yard, let's go for a walk ...

No matter how smart you are, it's impossible to know everything. Even the most brilliant geniuses don’t know it all. There’s always more to learn.   That also holds true for allyship — it requires continuous growth and action. Even as we end this 10-day challenge, keep pushing yourself to expand your knowledge, deepen your understanding, and advocate ...

As we near the end of this challenge, it's time to pause and think about the strides you've made to embrace allyship. You identified any implicit biases you may have. You learned to speak up. You used your voice to amplify the voices of others.   Now let’s get more specific. What have you done over the past 9 days that’s making an impact? Where can you improve? ...

At work, you have a massive to-do list. All you can think about is checking off a task and moving on to the next. But true allyship means focusing less on the task and more on the people.   One way to do this is through active listening — which means you fully concentrate on, understand, respond to, and remember what's being said. Instead of focusing on what ...

Words have power. The language we use can either reinforce stereotypes or promote inclusivity. It can either lift someone up or tear them down.   Being an ally requires the ability to challenge unfair language heard in the workplace. Whether it's correcting a colleague's use of a derogatory term or suggesting more inclusive phrasing, every effort ...

In a busy workplace, it’s easy for the voices of the minority to get drowned out by the majority. If you have privilege and a platform, why not use them to help those who don’t?   The tricky part is deciphering which voices need amplification — it’s not always clear-cut. When someone is marginalized or overshadowed by dominant narratives and perspectives ...

You’re halfway through the Embracing Allyship Challenge , and you’re doing great. Now, let’s take stock: How much of an ally are you?   Allyship is a never-ending commitment. Measure where you are today by using this self-assessment tool [PDF] from the American Nurses Association (ANA) and the National Commission to Address Racism in Nursing.   ...

Silence is acceptance. When people see unfair treatment or bias happening at work but don't speak up, it makes those unfair actions seem OK. This silence creates an environment where discriminatory practices can thrive, further marginalizing and disadvantaging certain groups of people.   When we stand by and allow discrimination, bias, or racism ...

Diversity, equity, and inclusion (DEI) are sensitive topics. Having conversations about them can feel intimidating. But being open to talking about these issues fosters understanding, empathy, and allyship. Today’s goal is to start a conversation with a colleague about DEI. Approach the discussion with an open mind and a willingness to listen to ...

It's sad but true: Not all nurses get the same level of support and respect from their jobs. Our survey found that 63% of nurses have personally experienced an act of racism in the workplace. Marginalized groups, including Black, Indigenous, and people of color (BIPOC), LGBTQ+ individuals, and people with disabilities, often face unique challenges ...

We all have unconscious (or implicit) bias. It’s something you might not realize you live with, but you do. Hidden deep within us, we have attitudes or stereotypes that unconsciously affect how we view things, act, and make decisions.   These biases usually come from our backgrounds, experiences, and cultural environments. And despite our best ...

Wouldn’t it be great if everything you’ve learned and done over the past 10 days could stick with you for years to come? That’s the goal of every challenge — that the efforts gradually become habits you can lean on for life. After all, the benefits of mindful eating don’t carry much weight if you only do it once. Make mindful eating and moderation a daily ...

Portion control is more than a weight management tool; it's a key to understanding and meeting your body's nutritional needs. When your schedule is demanding and breaks are limited, mastering portion control is a crucial skill. Instead of stressing over strict measurements, listen to your body's hunger cues and aim for balance. A general rule of ...

Your hectic schedule leaves little room for a relaxed dining experience. But do you realize that unwinding during meals plays a crucial role in digestion? Here's the connection: The body's stress response, often heightened during demanding shifts, diverts resources away from digestion . This hinders nutrient absorption and can even give you ...

During a demanding shift, staying hydrated takes on a new level of importance. Mindful hydration supports your overall well-being and energy levels while boosting your ability to provide top-notch care. When your hydration is lacking , it can lead to fatigue, difficulty concentrating, and even headaches — all challenges you can't afford during ...

In the hustle and bustle of your day, it's easy to turn mealtime into multitasking. Between patient care, paperwork, and buzzing pagers, you might find yourself grabbing a quick bite while simultaneously doing other tasks. The catch? Multitasking during meals can lead to overeating and hinder your ability to make nutritious choices. When you're ...

Craving that extra cup of coffee or eyeing the tempting snacks in the breakroom? Today's challenge is all about moderation, but we're not here to rain on your indulgence parade. Instead, let's talk about mastering mindful moderation — a crucial skill for a balanced and healthful life. Moderation doesn't mean deprivation. It's about savoring every ...

Remember how important gratitude is for your health? It also plays a key role in mindful eating. To approach your snacks and meals with mindfulness, you must appreciate them. And it takes a certain perspective to have more appreciation for food. It’s about visualizing the efforts involved in cultivating, harvesting, delivering, and preparing your ...

Timing matters when it comes to mindful eating. Your body operates on a unique schedule, and syncing your meals with its natural rhythm can enhance digestion, energy levels, and overall well-being. Navigating 12-hour shifts requires a strategic approach to meal timing. You may only get 1 break for a meal throughout your workday. That means you need to ...

Did you know your body communicates with you beyond words? It talks to you daily through hunger cues — physiological or sensory signals indicating the need for nourishment and sustenance. Learning your body's hunger signals is like deciphering the Morse code of your well-being — each cue is a distinct dot or dash guiding you to what your body needs. By ...

Mindful eating starts with understanding your body's cues and fostering a positive relationship with food. But how do you learn your body's cues? You can figure it out by asking the right questions before you take a bite of food. By pausing to ponder things like, "Am I truly hungry, or is this boredom?" or "What flavors and textures am I craving?" you ...