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
Physical Wellness: Sleep
The start of the school year brings the excitement of school supplies, new backpacks, and the possibilities of new beginnings. But in education, it can also come with an increased workload, expectations, and stress. One of the best ways to manage the demands of work, family, and life is by making sure you’re getting enough sleep.
Research shows that adults need 7-9 hours of sleep each night for optimal health and functioning. Consistent, quality sleep improves memory, concentration, mood, and emotional regulation. Unfortunately, sleep is often the first thing we sacrifice when life gets busy. Let’s protect our sleep this month by learning how to improve sleep hygiene and create healthier routines that support rest and recovery.
Challenge
Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day for one week including weekends. It might be tempting to stay up late or hit snooze, but try to stick with it. Give it a full week and see how much better you feel! Bonus challenge: Skip caffeine after 2pm and notice how it affects your ability to fall asleep.
Routine
Create a calming routine to help your body and mind relax before bed. Try an activity 30 minutes before bed–like reading, stretching, or turning off screens. Stick with it for a week and see how it helps you fall and stay asleep. If something isn’t working, adjust your routine—this is all about finding what helps you rest best!
Pro Tip
Bedtime Routines for Adults, Sleep Foundation.org
The Practice of Perfecting Your Sleep, Huberman Lab Essentials (35 min)
Simply watch the video and learn tips to a better sleep.
Recipe
Try this recipe Thai Chicken Lettuce Wraps, Food Network
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. 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
Social Wellness: Building Connections
Whether it’s a quick chat or a meaningful conversation, small moments of connection can make a big impact on our well-being. Social connection looks different for everyone, but when we feel connected, we experience a greater sense of belonging, support and care.
This month, the Wellness Passport activities are all about building and nurturing our social connections–at work, at home, and in our communities. Explore simple, meaningful ways you can boost your social wellness throughout the month!
Challenge
Social Connections Bingo!
Play the Social Connections Bingo, by completing 2 Bingo's (5 in a row, any direction) or go for Blackout (all squares) in this month’s challenge. Encourage a co-worker to join you in Bingo and make it another social connection opportunity. Follow the link to print the Bingo board to help you track your progress.
Routine
Routine: Build routines to help you be proactive and intentional to increase your social wellness. Choose from one of these routines, or create your own.
- Interact with 5 different people each week (could be a smile, a quick chat, or getting to know someone new)
- Strengthen at least 3 close relationships (write a card, make a call, share a meal)
- One hour a day on meaningful connection (the right amount for you might be lower or higher)
Pro Tip
Why Social Health is Key to Happiness and Longevity, Kasley Killam (TED Talk) (approx 10 min)
Simply watch the video and learn why social health is important for your health. Reflect how you can increase your social connections.
Recipe
Sausage, Peppers and Onions, Giada De Laurentiis
Not interested in this recipe, choose one of your own. Cook dinner or share a meal with someone.
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
Physical Wellness: Movement
This month, we’re celebrating one of our greatest abilities—movement! You may have heard the saying, “Motion is lotion.” It’s a simple phrase that captures an important truth: staying active helps keep your body running smoothly.
Just like lotion keeps your skin soft and flexible, movement “lubricates” your joints, boosts circulation, and supports muscle and bone health. Whether it’s a daily walk, gentle stretching, dancing in your kitchen, or a few minutes of chair yoga—every bit of movement counts.
This month’s Wellness Passport activities encourage us to find new ways to move—check them out today!
Challenge
Walktober Battle of the Districts! It’s another year of Battle of the Districts during this year's Walktober Challenge. Register at battleofthedistricts.walktober.com and begin logging steps 10/1. Please log your activity daily except for unforeseen circumstances when you will be able to backlog up to 3 days of activity. Registration and team formation ends TBA but don't wait to register since there is only 3 days to backlog your activity.
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
Pro-Tip: You can find access to free exercise videos on YouTube. Here are a few to choose from:
Yoga with Adriene: Free Yoga guided videos.
Sydney Cummings Houdyshell: Free exercise videos with a variety of cardio, strength, and stretches.
Walk at Home: Walking workout at home
Recipe
Check out the recipes from The Movement Menu website. Which one will you make this month?
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
Emotional Wellness: Gratitude
This month, we’re focusing on one of the most powerful wellness tools we all have access to—gratitude. Taking time to notice and appreciate the good in our lives, even the small things, can boost our mood, reduce stress, and improve overall well-being.
Whether it’s a kind word, a beautiful sunset, or a moment of laughter, practicing gratitude helps shift our focus from what’s missing to what’s meaningful.
This month’s Wellness Passport invites you to explore simple, daily ways to pause, reflect, and give thanks. Let’s grow a habit of gratitude—together.
Challenge
Gratitude Chain - This is a school wide effort! Take a moment to reflect what you are grateful for and write it down on the slips of paper provided. Add it to the chain and see how long the chain grows throughout the month.
Routine
Start or end each day writing down something you are grateful for. Start small and connect it with something you already do. Ex. Before you brush your teeth, write down one thing you are thankful for, then brush your teeth. You could tape a piece of paper on the mirror and write those things down there.
Pro Tip
Read this article from American Heart Association - Thankfulness: How Gratitude Can Help Your Health
Recipe
Baked Apples with Oatmeal and Yogurt, Bobby Flay
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
“The greatest gift you can give someone is a healthy you.”
– Joyce Meyer
This month, we’re celebrating the gift of health. What does that really mean? It means intentional choices that protect your energy, lower your stress, and support both your body and mind. When you take care of yourself your well-being fuels the care, patience, and energy you offer to others every day.
Challenge
TBD: Show up for Yourself Everyday!
Routine
The holiday season can be a time where we feel overwhelmed and often put our healthy habits on the back burner. Create a "Micro-Routine" to help decrease stress you might be experiencing. Ideas could include: 5 minutes of deep breathing, stretching between tasks, stepping outside, walking, etc.
Pro Tip
Individualizing Self-care for Mental & Physical Well-being, Lara Angell, LMCH, MHP for Kaiser Permanente
TEDx Talks: Self-Care: What It Really Is, Susannah Winters
Learn why it's important to take care of you, and ways to personalize it to what works for you.
Recipe
Roasted Tomato Basil Soup, Ina Garten
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
Mental Wellness: Choice Point
January is naturally a time when we evaluate life and set goals with exercise, eating, weight, or kicking a bad habit. We start strong with the best of intentions and then life happens and we fail at reaching our goal a few weeks in, and since we can’t be perfect we give up and fall back into old habits. This month let’s look at the interruptions of life as a choice point and learn to pivot.
Challenge
Choice Point: TBD
Routine
Choice Point: TBD
Pro Tip
Check out The Key to Sustainable Change and Lasting Motivation, Jim Kwik & Michelle Segar (24 min and learn how to shift from an all-or-nothing mindset to one that works with real life, not against it.
Recipe
Beef and Bean Taco Casserole, Food Network 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.