Skip to main content
. 2021 Nov 11;8(11):e29866. doi: 10.2196/29866

Table 1.

Overview of weekly topics and challenges for the intervention.

Week Topic Daily challenge Weekly challenge
1 Speak positively Offer a genuine compliment Memorize an inspirational text or saying
2 Move dynamically Spend 30 minutes of moderate exercise or 10,000 steps 20 minutes of guided resistance exercises
3 Immerse in an uplifting natural environment Spend 30 minutes in an uplifting natural environment Experience a sunrise
4 Immerse in a positive social environment Do something intentional to show you care Forgive someone who has hurt you
5 Look to the positive Spend 15 minutes to reflect on three things that went well Write a letter of gratitude to someone and share it with them
6 Eat nutritiously Eat eight servings of plant-based food Prepare a high-fiber, plant-based meal with one or more friends
7 Rest: sleep Spend 8 hours in bed without a device Spend an evening by firelight
8 Rest from stress Spend 15 minutes in a quiet place, relaxing, and being mindful of surroundings Take a day off work and a digital Sabbath (going “offline” for 24 hours to recharge)
9 Serving others Perform a random act of kindness Use signature strength to perform an act of service
10 What does it take to flourish? Continue challenges found to be helpful Continue challenges found to be helpful