Challenge Tips

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. Follow ...

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 to ...

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 ...

Would you believe it if we told you that being positive helps prevent heart disease? It’s true! Science shows that having a positive perspective — like being optimistic, joyful, grateful, and purposeful — is heart-healthy. In general, any activity that lowers your cortisol (stress hormone) levels may benefit your heart. Chronic exposure to high ...

Sweet treats may seem innocent, but when it comes to your heart, keeping a watchful eye on added sugars is a must. Research links excessive sugar intake to an increased risk of heart disease. Diets high in added sugars may elevate blood pressure, promote inflammation, and contribute to unhealthy cholesterol levels — all factors that can jeopardize ...

Ever wondered if your rest affects more than just your energy levels? Turns out, your heart has a stake in your sleep quality, too. Poor sleep is associated with an increased risk of cardiovascular issues. Disrupted sleep can throw off vital processes like blood pressure regulation and inflammation control, putting your heart at risk. The American ...

There’s a dynamic duo that’s  proven to benefit heart health : a workout blending aerobic exercise and resistance training. This combo enhances cardiovascular fitness, reduces blood pressure, and promotes overall heart well-being. It also improves your muscle tone and stamina. The  American Heart Association (AHA)  and the  American College of ...

Ever consider how easily sipping on a yummy drink can sneak in extra calories? From sugary lattes to fizzy drinks, liquid calories can pile up, leading to weight gain and potential heart woes. Why? Because these drinks often pack hidden sugars and excess calories, contributing to obesity, high blood pressure, and diabetes — all major heart disease ...

Did you know that striking the right balance between calories and physical activity is a key move for a healthier heart?  Your heart loves a good rhythm, and that includes the dance between the calories you take in and the energy you burn. Maintaining a healthy balance is a powerful step in preventing heart disease.   Extra calories can lead to weight ...

Gratitude isn’t just a warm and fuzzy feeling; it’s like a booster shot for your heart.  Research suggests that practicing gratitude can have a positive impact on biomarkers related to cardiovascular disease risk. In simpler terms, it’s a heart-healthy habit. So, are you ready to sprinkle a little gratitude into your day?  Start by taking time to ...

It’s time to dive into the salty details — how does that extra dash of salt impact your heart?  A sodium-rich diet can send your blood pressure soaring, creating a recipe for heart issues. Today’s goal is to be more mindful of your sodium intake and explore heart-friendly alternatives.  Keep in mind these high-sodium culprits:  Processed foods  ...

If you're used to being on your feet in direct patient care, you're already in motion. But let's make sure your heart is reaping the rewards. Today, let's take a brisk walk — a heart-pumping exercise beyond the typical on-your-feet movement.  As you stroll, try to move at a speed of at least 4.5 mph (fitness apps, watches and pedometers can help you measure ...

We know you're no stranger to hand hygiene , but do you know the role it plays for your heart's well-being?  Your hands are the unsung heroes in the battle against germs. But scrubbing up with soap and water throughout the day isn't just about preventing the common cold or flu. It's about protecting your heart.  It’s true that when you get the flu, ...

Over the course of this challenge, you’ve slowly transformed your work-life balance into one that benefits you. Moving forward, you can make the most of this challenge by incorporating mindfulness into everything you do. Being mindful involves staying aware and present in the moment. It will help you realize how you’re currently spending your time — ...

How can being more social help to improve your work-life balance? Cultivating human connection isn't just about having a good time — it's a powerful tool for boosting your overall well-being. Research shows the positive impact of social interactions on mental health, stress reduction, and life satisfaction. For example, the U.S. Centers for ...

Feel the need to add a splash of excitement to your routine? Discovering a new hobby improves work-life balance because hobbies are a much-needed escape from the everyday grind. They offer a chance to unwind and do activities solely for your own pleasure. The idea of trying something new might seem daunting, but it doesn’t have to be. Start by narrowing ...

Is there a “superpower” that makes juggling tasks at work and home a little easier? The answer lies in a simple yet mighty skill — asking for help. If you find it hard to delegate tasks at work and home, try to shift your mindset. Instead of viewing it as burdening others, see it as fostering teamwork and mutual support. You do not have to do it all yourself. ...

How much of your day is dedicated solely to yourself? When we talk about “me” time, we’re focusing on moments and activities exclusively for your personal well-being and enjoyment. As a nurse, it might feel unnatural to spend time only benefiting yourself, but every person needs a little “me” time each day. Having "me" time means engaging in activities ...

You only have so much time in the day. When you’re not working, it’s important to take advantage of the moments you have to recharge and enjoy your personal life. To optimize your time at home, make intentional choices that prioritize your wellness and self-care. Use your time wisely. What could you do that would make you feel good? Do you have a project you ...

What brings you joy? And do you have enough of it in your life? If you need more, today’s goal is to incorporate small, joyful rituals into your routine. This will enhance your overall well-being and create a more balanced work-life dynamic. Joyful, intentional practices give you a momentary escape from the demands of your nursing responsibilities and ...

To have better work-life balance, it’s important to manage your time wisely. You can do this through time blocking — breaking your day into distinct blocks of time dedicated to specific tasks or activities. This is a great opportunity to make some room in your schedule for mini vacations (remember last month’s challenge ?) to ensure you get plenty of ...

You can’t have a healthy work-life balance without boundaries. Setting and enforcing personal limits helps reduce stress , prevent burnout , and enhance mental and emotional health. And when you establish boundaries, you create a sense of control over your time and energy. We admit that putting your foot down (and holding your ground) isn’t always ...

Welcome to day 1 of the Find Your Balance challenge! Reality check time: How is your work-life balance?  Research shows that 48% of Americans consider themselves to be workaholics. Those who don’t maintain a healthy work-life balance likely burn out faster than those who do. An unhealthy work-life balance happens when work takes over, causing ...

You made it to the end of the Everyday Vacations Challenge. Well done! Since work takes up a good chunk of your time, you’re probably indoors a lot. One simple way to take a mini vacation is by going outside and connecting with nature. Many organizations, such as the American Heart Association , say that spending time outdoors can lower stress, improve ...

Enjoying a cup of coffee or tea is more than just a daily ritual. When you drink them in moderation, both offer many health benefits. Coffee and tea contain antioxidants, which help protect your cells from damage. And evidence shows that coffee is associated with increased alertness and improved concentration, making it a valuable ally for nurses.  ...

Incorporating mini vacations into your day helps you recharge. Today, try pausing to enjoy a podcast.  Listening to a podcast provides a mental escape. You can tune in to topics that interest you, from health and wellness to true crime, comedy, or fiction. It can take your mind off work-related stressors and recharge your mental batteries.  Pick a ...

You work tirelessly. A little break can recharge your batteries. For today's tip, all you need are some comfy walking shoes, a friend or loved one (if you'd like company), and a bottle of water to stay hydrated. Gather your essentials and get outside for some movement.  As you walk, focus on what's around you. Pay attention to the sights, sounds, and ...

A quick snooze, also called a power nap, is like a secret weapon. The Sleep Foundation says that power naps lasting 10 to 30 minutes can help you feel more awake. Napping for less than 20 minutes can boost your alertness and functioning right away without leaving you groggy.   The key is to take a short power nap in the early or mid-afternoon when it’s less ...

Congratulations on completing the first week of the Everyday Vacations challenge! Tonight, grab a notebook, piece of paper, or even your smartphone and jot down your thoughts. In just 10 to 15 minutes, you can experience the therapeutic benefits of journaling , which include:  Stress reduction: Journaling allows you to release pent-up emotions ...

In the whirlwind of daily life, with constant stress and demands, taking time to relax and recharge is essential. A mini spa day is a perfect way to rejuvenate your body and mind, and it doesn't have to break the bank or consume hours of your time.  Spa activities provide an opportunity to unwind, de-stress, and reconnect with yourself. Plan a mini spa day ...

Being a nurse is demanding, with stress often creeping into your professional and personal life. You face emotional, physical, and moral challenges daily, so it’s vital to find ways to cope. Even if it seems challenging, taking a quick meditation break can help you unwind and regain your peace.  Here are some ideas to make it happen:  Breathing break: ...

Do your neck, back, or shoulders ever feel tight and tense?  When stress builds up, it can create tension in these areas. Even if you can’t take a day off to rest your body, you can take a few minutes to stretch out your stiff muscles. Try these simple stretches:  Skyward reach: Clasp your hands and reach for the sky, palms up, keeping your arms straight and ...

Did you know that deep breathing can stop your body’s natural stress response in its tracks?  It doesn’t require equipment or take up space, and you can do it anywhere. If you proactively learn and practice deep breathing techniques when you aren’t stressed, you can rely on them when you are stressed.  For your first mini vacation today, practice a deep ...