The movement prompt
Colleagues add small bursts of activity to the day, such as a short walk, a few stretches or taking the stairs when it feels comfortable.
Programmes & challenges
Light, time-boxed activities your team chooses together
A challenge is a short, optional invitation to try a small routine for a set number of days. We provide a clear structure and general educational notes; your colleagues decide what suits them.
The idea in one paragraph
What a challenge actually involves
Think of it as a shared prompt. For a week or two, colleagues might agree to stand up during long calls, top up a water bottle each morning, or take a five-minute pause after lunch. We supply the framework and reading; the routine itself is always gentle and optional.
Our challenges are general wellbeing activities for the workplace. They are not a treatment, therapy or medical programme, and they are not designed to address any specific health condition.
A few formats
Themes teams often start with
The hydration reminder
A simple shared cue to keep a water bottle nearby and refill it at natural breaks in the day.
The mindful pause
Teams set aside a few quiet minutes to step away from screens and reset focus before the next task.
The learning thread
A short series of readable notes shared over a week, exploring one general wellbeing theme at a time.
How a challenge runs
A clear shape from start to reflection
Every challenge follows the same simple arc, so colleagues always know what to expect and when it ends.
Day 0
Kick-off note
We share what the challenge is, why it is optional, and how to opt in.
Days 1–4
Gentle prompts
Short, friendly reminders help the routine become part of the day.
Mid-point
Check-in
An easy moment to adjust, pause, or simply carry on at your own pace.
Final day
Reflection
We invite optional feedback and share a short summary of the theme.
A sample outline
How one week might look
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A shared starting point
The team reads a short note and decides, individually, whether to join in.
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Small daily cues
A light reminder appears once a day, never demanding and easy to skip.
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An optional chat
Colleagues who want to can compare notes in a relaxed, low-pressure way.
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A gentle close
We wrap up with a readable summary and a few ideas for what to try next.
Worth keeping in mind
A few honest considerations
Everyone is different
People have different needs and comfort levels. We encourage colleagues to take part only in ways that feel right for them.
Speak to a professional
For questions about individual health, we suggest contacting a qualified professional. Our content is general information only.
No pressure, ever
There are no scores to chase and no expectations to meet. Stepping back at any point is completely fine.
Questions
Before you start a challenge
How long does a typical challenge last?
Most run for one to two weeks. We find that short, defined periods are easier to engage with than open-ended commitments.
Do you collect personal health information?
No. Our challenges are built around general prompts and do not require anyone to share personal health details. You can read more on our Privacy Policy page.
Can we adapt a challenge for our team?
Yes. We are happy to adjust the timing and tone so a challenge fits comfortably around your team's working week.
Thinking about running a challenge?
Tell us a little about your team and we will explain how the format could work for you. There is no commitment to proceed.