Wellness Passport
Open the door to a journey of better well-being with the D49 Wellness Passport! Engaging in activities around physical, mental, social, or emotional wellness can boost your overall well-being by helping you build healthy habits and stay balanced in all areas of life. Small, consistent steps can lead to big improvements in how you feel and function every day.
How it works: Each month focuses on a different aspect of physical, mental, social, or emotional wellness. You'll have access to a challenge, a routine, pro tips, and a recipe, all designed for you to participate at your own ability level. Complete any or all passport activities, fill out the Wellness Passport Survey, and be entered into prize drawings. Find the month’s Wellness Passport below or in the monthly "D49 Wellness Update" email.
Monthly Passports
- August
- September
- October
- November
- December
- January
- February
- March
- April: Coming Soon
- May: Coming Soon
August
Challenge
Goosechase - Back to School Connections Starts Aug 1st 8am!
Life’s biggest lessons, opportunities, and gifts are found in your connections with others. Join the Goosechase Experience to practice building connections and have a little back to school fun! Challenge runs Aug 1-23, 2024. Directions to get started click HERE, or search Goosechase for this experience with code QPXQJE or name Back to School Connections.
Routine
Below is a list of ways to improve your relationships.
- Listen without interruption or judgment.
- Practice empathy by asking questions.
- Prod yourself to speak up if you tend to be quiet.
- Never betray a private conversation.
- Learn the names of colleagues or students.
- Build connections with colleagues or students by learning more about them (family, birthday, interests, etc)
Identify an area of strength and an area of growth. Celebrate your strength! Seriously, recognize it and value that strength. Next, build a routine around the growth area and work on it for the month. [Ex of Routine: Learn names by using SUAVE: Say the name (repeat it back), Use it 3-4 times, Ask about it (spelling, how they got it, etc), Visualize their name with something (Brooklyn - the bridge), End the conversation with the name.]
Pro Tip
Why Social Connections Matter to Your Health, Tyler Prochnow (approx 5 min)
Simply watch the video and learn why social connections matter to your health. Reflect how you can increase your health by building your relationships.
Recipe
Talapia & Summer Vegetable Packets, Eating Well
Cook this recipe and share it with someone to build your relationship.
Survey
Once you complete an activity listed above, fill out the survey to be entered into a prize drawing for wellness-related items. Increase your chance to win by completing multiple activities. Surveys must be completed by the last day of the month to be eligible for that month's drawing.
September
Challenge
Nature Bingo!
Grab a friend or family member and enjoy nature by completing 2 Bingo’s in any direction or go for Blackout on the Nature Bingo Challenge. Follow the link to print the Bingo board to help you track your progress.
Routine
Daily Dose of Nature:
Develop a routine for intentionally being in nature each day. No time requirement just be in nature and see how it impacts your mental wellness.
Ideas could include: enjoy a meal/drink outside; exercise/meditate outside; create nature themed art; etc
Pro Tip
Back to Nature for Good Mental Health, Caroline Arnold (approx 13 min)
Simply watch the video and learn the benefits nature has on your mental health. Reflect how you can increase your mental health by spending time in nature.
Recipe
Carrot Ginger Dressing, Love & Lemons
Try this recipe and enjoy this meal or another meal in nature.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
October
Challenge
Walktober Battle of the Districts!
We are celebrating FIVE years of Battle of the Districts during this year's Walktober Challenge. Register at battleofthedistricts.
Routine
Intentional Movement:
Develop a routine for intentionally moving more throughout your day. No time requirement just find ways to move and create a new routine that will stick.
Ideas could include: park farther away at work, take the stairs vs an elevator, walk in place while watching a show, stretch, walk at lunch/break time, move with your students, etc.
Pro Tip
Walk at Home, Leslie Sansone (approx 30 min)
Follow along with the video and walk in place for 30 minutes. Get your heart rate up and enjoy the benefits of movement.
Recipe
Penne with Butternut Squash and Pancetta, Food Network
Give this fall recipe a try.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
November
Challenge
Gratitude Practice:
Gratitude can shift our perspective and foster joy and fulfillment. This challenge invites you to explore gratitude through simple tasks on the 'Gratitude Practice' list, and observe how practicing gratitude impacts your life. Feel free to copy or print the document to track your progress throughout the month.
Routine
Write it down:
Create a routine to journal what you are grateful for each day this month. Start small by jotting down 1-2 words or sentences. Try connecting this practice to something you already do-like writing down your gratitude right after brushing your teeth.
Pro Tip
Thankfulness: How Gratitude Can Help Your Health
Read through this article from the American Heart Association about gratitude and learn how your gratitude can help your health.
Recipe
Gratitude Stew, Just Easy Recipes
Give this gratitude recipe a try, and see if you are as grateful for it as the creator was.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
December
Challenge
Good Nurtured: Build simple, easy well-being rituals called Good Things into your day - in three areas: Good to Me, Good to You, Good to All. Invite a friend to participate and send Good Notes to each other, post words of encouragement and do Good Things. Register for Good Nurtured today.
Routine
Nurture Kindness: Create a routine to nurture yourself each day. Set aside dedicated time daily to repeat positive affirmations, replacing negative thoughts with positive ones. Treat yourself with the same kindness and encouragement you would give to a friend.
Pro Tip
Good Nurtured Box: The "Good Nurtured" boxes have been delivered to your school courtesy of D49 Wellness. Check out one of the many options inside to help you nurture the good in your life.
Recipe
Good Nurtured Recipes: 15 Feel-Good Recipes to Nurture Your Body with Superfood Goodness
Give one of these recipes from Canadian Living a try, and nurture yourself with food that's good for you.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
January
D49 Wellness is focused on helping you create routines to improve your mental health in January. According to Mental Health America “People with more daily routines have lower levels of distress when facing problems with their health or negative life events.” Get started on a path to better mental health through this month's Wellness Passport activities below
Challenge
Create one wellness goal you can finish this month and write it down. Then use the theory of 1% improvement to make it a reality. Start with small steps and experience successes along the way to reach your ultimate goal. If you need a place to track everything use our Goal Tracking Sheet. Get started today!
Routine
Determine a morning routine that will help kick start your day. Things like making your bed, reciting affirmations, exercising, eating breakfast, drinking a glass of water with breakfast, meditation, etc. All of these will start your day in a positive way so choose one and pair it with something you already do to make it a successful routine.
Pro Tip
Ever wanted to know how to create a habit that will stick this time. Check out Atomic Habits: Tiny Changes that Create Remarkable Results - James Clear and see if this might help you be successful in one area of your life. (Video approx 10 min)
Recipe
Sheet Pan Kickin’ Curry Honey Mustard Chicken and Veggies Give this recipe a try and see if it becomes a fan favorite in your family.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
February
D49 Wellness is focused on kindness for the month of February. As we are kind to others it helps us get outside of ourselves, connect with others, and increase our overall well-being. For the Wellness Passport activities we are tapping into the Random Acts of Kindness (RAK) Foundation. Be inspired by Norm through this video courtesy of RAK and check out the Wellness Passport activities below.
Challenge
Check out these Random Acts of Kindness you can do throughout the month. Aim to complete a random act of kindness each day in February. If you can’t do the whole month, celebrate Random Acts of Kindness for a week from February 9-15, 2025 or Random Acts of Kindness Day February 17, 2025. However, you choose to participate, remember to choose Kindness this month!
Routine
Develop your kindness muscle by recognizing something kind you did or had done to you each day. Build a routine to write that down and notice how it made you feel. As you develop your kindness muscle you’ll begin to see other Random Acts of Kindness you can do throughout your day.
Pro Tip
Check out the Random Acts of Kindness website and find free lessons, calendars and other ideas that show kindness at work, at home, and at school. Spread some kindness this month.
Recipe
Check out the Chocolate Covered Strawberries recipe from Allrecipes.com and spread some kindness by sharing them with someone else.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.
March
Research shows that clutter can impact our ability to focus, and limits the brain’s capacity to process information. There are studies showing a correlation between disorganization, clutter, and mental health conditions, including depression, anxiety, and stress. On the flip side the act of decluttering and getting organized increases self-worth, creates healthy habits, can improve sleep, and promotes relaxation. This month help your mental health by decluttering and organizing! Your future self will thank you!
Challenge
This month take the opportunity to declutter or organize an area in your life you may have been ignoring recently. Check out the Declutter and Organizing Challenge details which includes a step by step guide and tips on how to accomplish this task.
Routine
Clean out one space each day. Pair it with something you already do. Example when you finish the dishes, clean out one drawer of the kitchen each day until all drawers are clean. Don’t forget the fridge and pantry. Or after you get dressed go through a drawer and declutter those items you don’t wear anymore.
Pro Tip
Not feeling motivated to declutter? Check out this video How to get motivated to declutter (12 min) and learn how you can make visual progress and find your motivation.
Recipe
Take time out from your decluttering and try a Chicken Fajita Wrap.
Survey
Once you complete an activity listed above, fill out the Wellness Passport Survey to be entered into a prize drawing for wellness-related items. Each activity category will have a prize so complete multiple activities and increase your chance to win. Surveys must be completed by the last day of the month to be eligible for that month's prize drawing.