Anne Carragher Wellness Challenge Week 5 Scorecard

JavaScript isn't enabled in your browser, so this file can't be opened. Enable and reload.

Scorecards are due by noon on MONDAY, FEBRUARY 17, 2014. If you submit your scorecard on time, you will receive an extra 5 points! If your entire team submits their scorecards on time, your team will receive an extra 20 points! Please call (206) 296-2593 or email WellnessChallenge@seattleu.edu with any questions.

Team Name *

Seattle University Email Address *

Personal Improvement Goal

Only two weeks to go. Let's make them count! What is your plan moving through these last two weeks of the challenge to achieve your goal?

Emotional Wellness

I expressed gratitude to at least one person (2 points) or more (4 points) in my life this week.

(4 points) Examples include sending a handwritten card or telling in person.

Clear selection

I tried something new this week

(4 points)

Clear selection

I took at least 30 minutes to manage stress this week.

(4 points)

Clear selection

Please describe your stress reducing activities below

I can identify 3 good things that happened to me this week.

(6 points) Two points for each item

Clear selection

Please list and state why those good things happened below

I initiated a conversation with another person using one of the questions below.

(10 points) What do you dream about? (It’s been said that to understand the mind of someone you can look at what they have already achieved. But to understand someone’s heart you’ll want to discover what they dream about.) What do you cry about? (When you know where other people carry their pain, what makes them hurt, you can’t help but to understand their heart at the deepest levels.) What do you sing about? (When you know what brings joy to other people, you know where they draw their strength.)

Clear selection

Intellectual Wellness

I learned something new about a topic outside of my field or major this week.

(2 points)

Clear selection

I free wrote or jounaled about a intellectual topic that interests me.

(2 points)

Clear selection

I visited a faculty or staff in their office and engaged in an intellectual conversation.

(2 points) If you are faculty or staff, pop into a colleagues office!

Clear selection

I watched this week's Feed Your Brain

(2 points)

Clear selection

I engaged in an activity that challenged me intellectually with one or more person.

(2 points) Examples include puzzles, challenging reading/documentaries, sudoku, trivia, brain games.

Clear selection

I read for pleasure for at least 30 minutes (1 point) or more (2 points) this week.

(2 points) These points do not include reading REQUIRED by school or work.

Clear selection

Spiritual Wellness

I learned something new about a spiritual identity different than my own this week.

(2 points)

Clear selection

I spoke with at least one person about my spirituality this week.

(2 points)

Clear selection

I was with a community of spirituality at least once this week.

(2 points)

Clear selection

Social Wellness

I participated in at least one challenge or event for the Wellness Challenge with one or more of my Wellness Challenge teammates.

(5 points)

Clear selection

I met up with a friend at least once this week (1 point) or more (2 points).

(2 points)

Clear selection

I gave back to my community for at least 30 minutes this week.

(2 points) Examples include community service, helping out a neighbor, picking up litter, meeting a new person, and much more!

Clear selection

I turned off or refrained from using my phone or device in the company of others this week.

(2 points)

Clear selection

Physical Wellness

I chose not to use tobacco or marijuana this week.

(2 points)

Clear selection

If I chose to drink alcohol, I did so responsibly this week.

(2 points) 0 drinks if under 21; otherwise no more than 1 drink per hour, 4 or fewer drinks per sitting, weekly max of 7 drinks

Clear selection

I drank 300mg of caffeine or less each day this week.

(2 points) Consider switching to decaf, half caf, or "split shot" drinks. Note: Starbucks grande drip coffee = 330mg of caffeine

Clear selection

I drank at least 8 8-ounce glasses of water (or herbal tea) each day this week

(2 points) Water is important to stay hydrated, maintain energy, and flush your body of toxins.

Clear selection

I ate whole grains as more than half my total grains each day this week.

(2 points) WHOLE GRAINS INCLUDE: whole wheat flour, oatmeal, brown rice. REFINED GRAINS INCLUDE: white flour, white bread, white rice.

Clear selection

I ate 5 servings of fruits and vegetables every day this week.

(2 points) Serving size: 1 cup. Try to eat more vegetables than fruits.

Clear selection

I wore a seat-belt every time I was in a car this week.

(2 points) It's the law!

Clear selection

I brushed AND flossed my teeth each day this week.

(2 points) If your gums are bleeding during flossing, you will see diminished bleeding with continued flossing.

Clear selection

I slept at least 7 hours each night this week.

(2 points) You can take one points if you did this for most of the week.

Clear selection

I washed my hands regularly with soap each day this week.

(2 points) Try singing the 'ABC Song' while lathering your hands in soap. Rinse with warm water.

Clear selection

Physical Exercise

2 points for 45 minutes of continuous MODERATE physical activity OR 30 minutes VIGOROUS physical activity.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Clear selection

List the type of exercise you did each day separated by commas.

MODERATE ACTIVITIES INCLUDE: Walking briskly, Bicycling, General gardening, Dancing, Golf (walking and carrying clubs), Water aerobics, Canoeing. VIGOROUS ACTIVITIES INCLUDE: Running/jogging, Walking very fast, Bicycling, Heavy yard work (chopping wood), Swimming, Aerobics, Basketball.

Week 5 Events

I RSVPed to the Wellness Challenge Lunch.

(2 points) Please RSVP whether or not you plan to attend.

Clear selection

I completed the Online Mental Health Screening (students only)

(2 points)

Clear selection

I attended Get Wet.

(7 points)

Clear selection

I attended the Annual Campus Night-Walk.

(7 points)

Clear selection

I attended Guest Artist Cello Recital Featuring Paul Wiancko.

(10 points)

Clear selection

I attended the Women’s Basketball Game on Thursday, February 13.

(10 points)

Clear selection

I attended The Church in a Global Pluralistic World: Challenges & Opportunities.

(7 points)

Clear selection

I attended the Search for Meaning Book Festival.

(10 points)

Clear selection

Submit

Clear form

Never submit passwords through Google Forms.

This content is neither created nor endorsed by Google. Report Abuse - Terms of Service - Privacy Policy

Forms