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Participants select four meaningful habits from a provided list, complete the habits tracker daily throughout June, and submit it to Health Promotion by July 5, 2023. A bonus round offers extra rewards through additional activities and opportunities, culminating in a chance for a grand prize.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":53,"@type":76,"position":81},"https://docshare.wps.com/document/lifestyle/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/project-30-challenge-healthy-habits-tracker-for-30-days/511532/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/project-30-challenge-healthy-habits-tracker-for-30-days/511532.png","ImageObject",300,407,{"name":92,"@type":93},"Mafia Boss","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-12","2026-10-06",true,{"@type":102,"interactionType":103,"userInteractionCount":29},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"Who can participate in the Project 30 Challenge?","Question",{"text":112,"@type":113},"Members of the DND community can participate, including serving members, family members, veterans, or civilian employees.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What do participants need to do each day during the challenge month?",{"text":117,"@type":113},"Fill in the habits tracker daily for the month of June, aiming for progress rather than perfection.",{"name":119,"@type":110,"acceptedAnswer":120},"When and how must the completed tracker be submitted?",{"text":121,"@type":113},"Submit the tracker to Health Promotion before July 5, 2023, either via inter-office mail or by dropping it off at the Community Centre, Rm 29.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},511532,1791348577,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":52,"category_name":53,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":29,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":19,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":29},962090760730,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","EMA I L :  \nDND A F F I L IAT ION : CONTACT P HON E &  \nPROJECT 30 CHALLENGE  \nNAM E :  \nTrack your healthy habits for 30 days.  \n\"Healthy habits are learned in the same way as unhealthy onesthrough practice .\"  \nWayne Dyer  \nPA RT IC P ANT  \nTHE RULES ARE SIMPLE!  \n1. Be a member of the DND community: serving member, family member, veteran, or civilian employee.  \n2. Choose 4 healthy habits, that are meaningful and important to you, from the list on the next page. Play the bonus round for an extra reward!  \n3. Fill in your habits tracker daily for the month of June ( No, you don't have to be perfect. Aim for progress, not perfection!)  \n4. Hand in this tracker to Health Promotion before July 5, 2023. Send via inter-office mail or drop by our office, Rm 29 of the Community Centre  \n5. Receive your reward and be entered for a chance at the grand prize.  \n6. Give yourself a huge pat on the back!  \n1. Drink 8 glasses of water  \n2. Eat 5 vegetables and/or fruit  \n3. Replace soda or energy drink with water  \n4. Mindfully eat and savour my treats  \n5. Cook a meal  \n6. Eat breakfast  \n7. Bring my own lunch  \n8. Mindfully eat a meal and honour my fullness  \n9. Eat a small handful of heart healthy nuts and/or seeds  \n10. Eat a meal with pulses (beans, lentils, split peas, hummus, etc)  \n11. Go alcohol free  \n12. Go smoke free  \n13. go substance free (alcohol, tobacco, other drugs)  \n14. Talk to a friend or loved one  \n15. Spend 30 minutes outdoors  \n16. Journal  \n17. Give a compliment  \n18. Random act of kindness  \n19. Express my feeling constructively  \n20. Hug someone  \n21. Challenge a limiting belief  \n22. Think one positive thought  \n23. Say \" I love you\" to someone  \n24. Gossip/Complaint free day at work  \n25. Put down your phone when talking to someone  \nCHOOSE 4 HABITS  \n26. Go 2 hours without checking my phone  \n27. Read for 15+ minutes  \n28. Brush and floss my teeth  \n29. Do 20+ munutes of housework  \n30. Make my bed  \n31. Tidy my workspace  \n32. Save money and make my coffee at home  \n33. Practice a hobby  \n34. Reframe a negative thought to a positive/constructive thought  \n35. Leave work on time  \n36. Limit recreational screentime to less than 3 hours  \n37. Meditate  \n38. Listen to a motivational podcast  \n39. No unnecessary spending  \n40. Think before I speak  \n41. Take a time out when I'm angry or frustrated  \n42. Go to bed at the same time each night  \n43. Power down all screens 1 hour before sleeptime  \n44. Wake at the same time each day  \n45. Say no to the snooze button!  \n46. Stretch  \n47. Move my body for 30+ minutes  \n48. Get up from a sedentary position each hour  \n49. Get   steps daily  \n50. Choose one habit of your own!  \nTHE BONUS BOX! Choose 6 individualactivities for a bonus reward!  \n Take a Fitness Class with F&S  \n Participate in an Intersection Sport  \n Sign up for a personal training session with Community Rec  \n Play a round of golf at the G&C Club  \n Hit the G&C driving range  \n Meet up with a friend or colleague for a meal at the G&C Club  \n Go to a social event at the messes  \n Try a drink from the mocktail menu at the messes  \n Listen to a Health Promotion \" Food for Thought\"podcast anywhere you listen to podcasts.  \n Sign up to be a Unit Health Promotion Rep for Health Promotion  \n Talk to someone at SISSIP about financial planning  \n Try a mocktail mix from the CANEX  \n Register for a sessional class with Community Rec  \n Utilize the interest free Canex plan for a much needed purchase  \nHABITS TRACKER  \nHabit 1  \n____________________  \n____________________  \nBonus Round for a Bonus Reward! Participate in six of the Red CFMWS activities from the list!( activities can be repeated for a point)  \nA healthy lifestyle initiative brought to you by the Edmonton Health Promotion Office","cbCaii5z7AimwbU5","https://ap.wps.com/l/cbCaii5z7AimwbU5","pdf",6171240,"English","# The Rules Are Simple\n## Choose 4 Habits\n## Choose 6 Bonus Activities\n# Habits Tracker","[{\"question\":\"Who can participate in the Project 30 Challenge?\",\"answer\":\"Members of the DND community can participate, including serving members, family members, veterans, or civilian employees.\"},{\"question\":\"What do participants need to do each day during the challenge month?\",\"answer\":\"Fill in the habits tracker daily for the month of June, aiming for progress rather than perfection.\"},{\"question\":\"When and how must the completed tracker be submitted?\",\"answer\":\"Submit the tracker to Health Promotion before July 5, 2023, either via inter-office mail or by dropping it off at the Community Centre, Rm 29.\"}]","PROJECT 30 CHALLENGE - Healthy Habits Tracker for 30 Days | PDF",1791253935]