Charipillar

Your Wellness Journey Companion

Welcome to Charipillar​

Welcome to Charipillar

At Charipillar, we believe true wellness is about balance in all areas of life. Our program is built around the Eight Pillars of Health and Wellness—physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental. Through fun and engaging challenges, we help you strengthen these pillars while supporting causes that matter. Our mission? To raise $1 billion for worthy causes by 2036, making a lasting impact on the world while improving our well-being.

Our Story

Meet Ian Tonks and his daughter Sophie, the founders of Charipillar. Their shared passion for faith, health, and giving brought this wellness movement to life. As Ian approached yet another milestone birthday, transitioning from a 20-year career as a business coach, he sought a fulfilling next chapter—one that would blend his passion for personal growth with a desire to make a lasting impact. Sophie, a sophomore at JSerra Catholic High School in San Juan Capistrano, was inspired by business and the power of generosity. From a simple conversation between father and daughter, Charipillar emerged—a legacy focused on faith, well-being, and giving back.

Hover over our logo to discover the story behind our name.

Charipillar

It’s All In the Name

The name Charipillar blends "charity" and "pillar," symbolizing growth and transformation, much like a caterpillar turning into a butterfly. Charipillar challenges participants to grow through the eight pillars of health and wellness—physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental—while raising funds for meaningful causes. Just as small efforts accumulate to create something beautiful, Charipillar fosters personal growth and charitable impact, helping individuals evolve while positively influencing the community. The journey mirrors the metamorphosis of a butterfly, with lasting, transformative results.

Pillars

How it Works

Charipillar isn’t just a wellness challenge—it’s a movement for positive change. We offer daily and weekly tasks designed to improve your well-being across all eight pillars. Each challenge is thoughtfully crafted to encourage personal growth and balance. And as you complete challenges, funds are donated to the charity of your choice. Together, we’re building healthier lives and a healthier planet, one challenge at a time.

The Eight Pillars of Wellness

Our challenges focus on these essential pillars of wellness:

physical wellness
Physical Wellness:
Energize your body with movement, fitness, and proper rest.
nutritional wellness
Nutritional Wellness:
Nourish your body with balanced, nutritious meals.
emotional wellness
Emotional Wellness:
Cultivate inner peace through mindfulness, emotional resilience, and self-care.
social wellness
Social Wellness:
Strengthen your connections and build meaningful relationships.
spiritual wellness
Spiritual Wellness:
Discover purpose and fulfillment through spiritual practices or by connecting with something greater.
intellectual wellness
Intellectual Wellness:
Stimulate your mind with learning, creativity, and new experiences.
financial wellness
Financial Wellness:
Build healthy financial habits for stability and security.
Environmental wellness
Environmental Wellness:
Live sustainably and in harmony with the environment.

Challenges

Challenge Examples

Here are three examples for each Health & Wellness pillar (scroll to the bottom to reveal a comprehensive list):

physical wellness

Physical Wellness:

nutritional wellness

Nutritional Wellness:

emotional wellness

Emotional Wellness:

social wellness

Social Wellness:

spiritual wellness

Spiritual Wellness:

intellectual wellness

Intellectual Wellness:

financial wellness

Financial Wellness:

Environmental wellness

Environmental Wellness:

Click on a logo icon to reveal a complete list of wellness challenges.

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Honors

Wall of Fame

At Charipillar, we honor those who go above and beyond in their wellness journey, recognizing all accomplishments on our exclusive ‘Wall of Fame.’

  • Charipillar Champion: Complete all 20 challenges within any single pillar of wellness, and you’ll earn the prestigious title of Charipillar Champion. Champions are celebrated on our Wall of Fame as pillars of inspiration, demonstrating exceptional commitment to one area of growth.
  • Charipillar Conqueror: For those who rise to the ultimate challenge and conquer all 160 challenges across every pillar, the highest honor awaits. As a Charipillar Conqueror, you’ll receive special recognition on our Wall of Fame, signifying your extraordinary dedication to achieving mastery and balance across all dimensions of wellness. This achievement not only showcases personal growth but also a remarkable commitment to building a healthier world.

Charities

Charities We Champion

At Charipillar, your efforts benefit charities aligned with each of the Eight Pillars. Whether you’re passionate about physical health, mental wellness, or environmental conservation, you can choose a cause that resonates with you. View a list of supported charities:

  • Charipillar’s Preferred Charity: Charipillar’s Preferred Charities: St. Jude’s, which provides life-saving medical treatment and advances research for pediatric diseases, and Harbor Point Outreach, which empowers local communities through food distribution, education, and youth programs.
  • Physical Wellness Charity: American Heart Association – Focusing on heart health, physical fitness, and preventing heart disease and stroke.
  • Nutritional Wellness Charity: Feeding America – Fighting hunger and improve access to nutritious food for people in need.
  • Emotional Wellness Charity: National Alliance on Mental Illness (NAMI) – Providing support, advocacy, and education for individuals and families affected by mental illness.
  • Social Wellness Charity: Big Brothers Big Sisters of America – Mentoring programs that build social connections and providing guidance for youth.
  • Spiritual Wellness Charity: Habitat for Humanity – Promoting spiritual growth through community service, helping build homes for those in need.
  • Intellectual Wellness Charity: Folds of Honor – Providing educational scholarships to the families of America’s fallen and disabled service members and first responders.
  • Financial Wellness Charity: Junior Achievement USA – Focusing on financial literacy, entrepreneurship, and work readiness education for young people.
  • Environmental Wellness Charity: Ocean Conservancy – Supporting ocean conservation efforts by tackling plastic pollution, promoting sustainable fisheries, addressing climate change impacts on marine life, and organizing coastal clean-up initiatives.
Image credit: © Copyright 2024. St. Jude Children's Research Hospital, a not-for-profit, section 501(c)(3).
Do you know a charity that aligns with the Eight Pillars of Wellness and should be considered for Charipillar? We welcome your suggestions! Contact us with the charity name, the pillar it supports, and a brief description of its mission. We’re always looking for impactful organizations to partner with and appreciate your input in helping us grow our charitable network.

Guidance

Need Help?

We’re here to support your journey to greater well-being across all areas of life. For in-depth guidance, explore our Expert Resource Hub, where you’ll find comprehensive tools, expert content, and in-person coaching resources designed to help you grow and thrive in each of the Eight Pillars of Wellness. From fitness programming and nutritional consultations to financial planning tools and sustainability resources, everything you need is at your fingertips.
resources

Click on a logo icon to reveal a complete list of expert wellness resources.

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Do you have expert content or in-person coaching resources you’d like to contribute to the Expert Resource Hub? Contact us with the details.

FAQs

Here are answers to some common questions about Decidifi to help you better understand how our platform works and how it can support your decision-making process:

Charipillar is a wellness challenge platform that supports your growth across eight core pillars of health and wellness: physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental. By participating in fun and engaging daily and weekly challenges, you improve your well-being and raise funds for charities aligned with these pillars.

Each time you complete a wellness challenge, funds are donated to a charity of your choice from our curated list. Our mission is to raise $1 billion for worthy causes by 2036, combining personal growth with meaningful impact on the world.

Charipillar is designed for anyone seeking a balanced wellness journey, from beginners to experienced wellness enthusiasts. Our challenges are customizable, allowing you to adjust the intensity to fit your personal goals.

Challenges are daily or weekly activities focused on enhancing one of the Eight Pillars of Wellness. They include physical activities, mindful practices, dietary adjustments, social interactions, financial goals, and sustainable habits that promote holistic well-being.

The Eight Pillars of Wellness that guide Charipillar are:

  • Physical Wellness: Movement, fitness, and proper rest
  • Nutritional Wellness: Balanced, nutritious meals
  • Emotional Wellness: Mindfulness, emotional resilience, and self-care
  • Social Wellness: Building meaningful connections
  • Spiritual Wellness: Connecting with purpose and higher meaning
  • Intellectual Wellness: Lifelong learning and creativity
  • Financial Wellness: Building financial stability
  • Environmental Wellness: Sustainable living and environmental care

GiveSignup is the platform Charipillar uses to host challenges. It allows us to customize challenges, invite others to support or participate, communicate challenge progress, and manage donations to chosen charities.

The quick answer is, “we don’t.” Currently, Charipillar operates like a nonprofit entity. In the future, we may invite sponsorships, sell advertising, or monetize our Resource Hub, but for now, our focus is solely on facilitating wellness and charitable giving. If we do subsequently generate income, beyond any salary costs and expenses we may incur as we grow, we are committed to donating 100% of net revenues to our charities of choice, including St. Jude’s and Harbor Point Outreach.

The 4% transaction fee covers the costs of processing donations, including the merchant fees for payment processing and GiveSignup’s fee for platform hosting services.

Yes! Each participant can choose from our list of vetted charities and is not restricted to a specific charity associated with each pillar. For example, physical wellness challengers could support the Ocean Conservancy, while environmental wellness challenges might benefit the American Heart Association.

Absolutely. The community will help drive this decision, determining new challenges that align with our Eight Pillars of Wellness.

Presently, donations are limited to the nine charities listed in the Charities section of our website. While we hope to expand this list, we don’t currently envision adding GoFundMe-type options, as non-charitable recipients are harder to vet and approve.

The Wall of Fame celebrates participants who excel in their wellness journey. You can earn recognition as a Charipillar Champion by completing all 20 challenges in any single pillar, or reach the highest honor, Charipillar Conqueror, by completing all 160 challenges across every pillar.

Getting started is simple! Head to our “Start” page, follow the link to our GiveSignup page, and begin your first challenge. Whether you’re aiming for small lifestyle improvements or a full wellness transformation, Charipillar is here to guide and support you every step of the way.

Charipillar offers an Expert Resource Hub with tools and resources tailored to each wellness pillar. These include online guides, coaching resources, and apps that support you in your wellness goals.

Charipillar combines personal wellness with a mission-driven impact, supporting meaningful causes while helping you grow. Our program’s unique structure and commitment to charitable giving distinguish us from typical wellness challenges.

Charipillar was founded by Ian Tonks and his daughter, Sophie, out of a shared passion for health, wellness, and giving. Together, they aim to inspire others to lead healthier lives while making a difference in the world.

Start

Ready to Get Started?

Whether you’re just starting your wellness journey or taking it to the next level, Charipillar is here to support you. Together, we can build strong, balanced lives and give back to our communities.

Join us and make your wellness journey one that impacts both you and the world around you. Visit our GiveSignup page to kick off your first challenge!

butterfly

Contact

Contact

Contact us with any questions or for assistance.

My Story

Ian Tonks’ journey began in the late 1990s when he led a 650-employee youth sports company that served Major League Soccer, the NFL, and Jack Nicklaus’ Golden Bear International. After marrying in 2006, Ian shifted to a role at a Bay Area university, leading capital campaigns and aiding the school’s transition to NCAA Division II athletics. In 2009, he launched a business development practice to help leaders grow strategically and sustainably. His first book, Replacing the Rainmaker, was published in 2015. Since 2016, Ian has been an Expert EOS Implementer, guiding leadership teams through the Entrepreneurial Operating System® (EOS) to help them clarify their vision, strengthen their leadership, and improve business outcomes. With this experience, he has worked with countless entrepreneurs to successfully transform their organizations and align their people with their goals. With three decades of leadership and entrepreneurial experience, Ian now leads several companies:
  • EOS Worldwide Expert EOS Implementer: Provides tools to help entrepreneurs clarify vision, build accountability, and strengthen leadership teams.
  • Talegy: Aligns people and business strategies to optimize talent and solve business challenges.
  • Masterful Management: Offers 550+ expert soft skill courses for leaders and teams.
  • Virtual Business Coaching: Delivers seven coaching programs for life and career transformation.
  • Replacing the Rainmaker: Helps accounting firms with business development.
  • EZ Coach: Simplifies youth soccer coaching with digital card sets and 12-week plans.
  • Team Retreatz: Creates off-site gatherings to boost creativity, growth, and productivity.
  • Decidifi: Streamlines decision-making with scorecards for personal and professional choices.
  • Charipillar: Offers engaging wellness challenges to boost well-being while aiming to raise $1 billion for charity.
Want to know more about other Ian Tonks Companies? Click here.
Ian Tonks
Charipillar
physical wellness

Physical Wellness

Energize your body with movement, fitness, and proper rest.

Online Resources
  • Fitness Classes: Access platforms like Peloton, Beachbody on Demand, or Daily Burn for live and on-demand workouts in various disciplines.
  • Sleep & Recovery: Explore sleep apps such as Calm or Sleep Cycle, and learn about optimal recovery practices on platforms like WHOOP and Oura.
  • Fitness Tracking: Use wearable tech apps like Fitbit or Apple Fitness to monitor your progress.
  • Personal Trainers: Virtual personal training sessions through services like Kickoff or FitnessTrainer.
  • Group Classes: Local and virtual fitness studios offering yoga, HIIT, Pilates, or strength training classes (e.g., ClassPass, Mindbody).
  • Sleep Coaching: Work with sleep specialists or health coaches to optimize rest and recovery.
nutritional wellness

Nutritional Wellness

Nourish your body with balanced, nutritious meals.

Online Resources
  • Meal Planning Apps: Explore apps like Mealime, Yummly, or PlateJoy for customized meal planning based on your dietary needs.
  • Nutrition Trackers: Use tools like MyFitnessPal, Cronometer, or Lose It! to monitor your calorie intake and nutritional balance.
  • Cooking Classes: Take online cooking classes through MasterClass or America’s Test Kitchen for healthy recipe inspiration.
  • Registered Dietitians: Virtual consultations with nutritionists and dietitians (e.g., Teladoc, Nutrisense) for personalized meal plans.
  • Grocery Shopping Support: Services like Thrive Market or Hungryroot for curated healthy grocery deliveries.
  • Health Coaches: Partner with certified health coaches who offer in-person or virtual coaching on nutrition and healthy eating habits.
emotional wellness

Emotional Wellness

Cultivate inner peace through mindfulness, emotional resilience, and self-care.

Online Resources
  • Mindfulness & Meditation Apps: Use apps like Headspace, Calm, or Insight Timer to build a mindfulness practice.
  • Emotional Resilience Courses: Learn resilience skills through platforms like Udemy or Coursera.
  • Teletherapy: Access licensed therapists through online platforms such as BetterHelp or Talkspace.
  • Counselors & Therapists: Work with licensed counselors or therapists (virtual or in-person) to strengthen emotional well-being.
  • Stress Management Coaches: Hire a life coach or stress management expert through services like Noom or Health Coach Institute.
  • Support Groups: Join virtual or local peer support groups focused on mental health and emotional growth.
social wellness

Social Wellness

Strengthen your connections and build meaningful relationships.

Online Resources
  • Social Networking Groups: Use platforms like Meetup, Eventbrite, or Bumble BFF to find virtual and in-person social opportunities.
  • Relationship Building Courses: Take courses on effective communication and relationship-building from platforms like Udemy or Skillshare.
  • Community Engagement Apps: Volunteer opportunities and community connection through platforms like VolunteerMatch or Nextdoor.
  • Relationship Coaches: Work with coaches specializing in personal relationships (e.g., Relish, The Gottman Institute).
  • Group Therapy: Access group therapy or counseling for social support and connection-building through services like Thriveworks or BetterHelp.
  • Networking Events: Attend local or virtual networking events for building personal or professional connections (e.g., LinkedIn Local, Toastmasters).
spiritual wellness

Spiritual Wellness

Discover purpose and fulfillment through spiritual practices or by connecting with something greater.
Online Resources
  • Meditation & Prayer Apps: Use tools like Calm, Insight Timer, or Pray.com for guided meditation and spiritual reflection.
  • Spiritual Growth Courses: Explore spirituality through online courses at platforms like Sounds True or Gaia.
  • Retreats & Workshops: Find spiritual retreats and workshops for deeper spiritual practice (e.g., Spirit Rock, Kripalu).
  • Spiritual Coaches: Work with spiritual life coaches (e.g., Life Purpose Institute, Spiritual Coach International) for personalized guidance.
  • Faith-Based Counseling: Connect with faith-based counselors or mentors through local churches, synagogues, or spiritual centers.
  • Mindfulness & Meditation Teachers: Hire a certified mindfulness or meditation teacher for personal instruction.
intellectual wellness

Intellectual Wellness

Stimulate your mind with learning, creativity, and new experiences.

Online Resources
  • Learning Platforms: Explore lifelong learning with platforms like Coursera, MasterClass, or Udacity.
  • Podcasts & Audiobooks: Stimulate your mind with educational podcasts and audiobooks (e.g., Audible, The Great Courses).
  • Creative Workshops: Take creative writing, photography, or art classes on platforms like Skillshare or Domestika.
  • Life Coaches for Personal Growth: Work with coaches who specialize in intellectual development and personal growth (e.g., Tony Robbins, Noomii).
  • Creativity Coaches: Hire a creativity coach to help foster innovation and artistic expression.
  • Mentorship Programs: Join professional and creative mentorship programs (e.g., Score Mentors, Art Mentor).
financial wellness

Financial Wellness

Build healthy financial habits for stability and security.

Online Resources
  • Budgeting Apps: Use tools like YNAB (You Need a Budget), Mint, or PocketGuard to manage your finances.
  • Investment Platforms: Start investing with platforms like Acorns, Betterment, or Wealthfront.
  • Financial Education: Take personal finance courses on platforms like Khan Academy or Udemy.
  • Certified Financial Planners: Consult with certified financial planners (e.g., Vanguard, Charles Schwab) for personalized financial advice.
  • Financial Coaches: Work with financial coaches to develop budgeting, saving, and debt management skills (e.g., Ramsey Solutions, Financial Gym).
  • Debt Counselors: Access debt management counselors through organizations like the National Foundation for Credit Counseling (NFCC).
Environmental wellness

Environmental Wellness

Live sustainably and in harmony with the environment.

Online Resources
  • Eco-Friendly Living Blogs: Read sustainability blogs such as Treehugger, The Good Trade, or Going Zero Waste for tips on reducing your carbon footprint.
  • Green Living Courses: Take online courses on sustainability through platforms like EarthHero or Coursera (e.g., Sustainable Development Goals, Green Building Principles).
  • Sustainable Shopping: Use eco-conscious shopping platforms like Thrive Market or Package Free Shop for sustainable products.
  • Sustainability Coaches: Work with sustainability consultants or coaches to reduce your environmental impact (e.g., Green Business Bureau, Sustainable Coaching Alliance).
  • Environmental Advocacy Groups: Join local or virtual environmental advocacy groups for hands-on community work (e.g., Sierra Club, 350.org).
  • Sustainable Living Experts: Attend workshops or consultations on sustainable living practices (e.g., Zero Waste Living, Home Energy Efficiency).

Miscellaneous Scorecards

Retail Purchases Scorecards

Real Estate Scorecards

Community Scorecards

physical wellness

Physical Wellness

Here are some Physical Wellness Challenge ideas. These challenges are adaptable to different fitness levels and can make physical wellness fun and engaging for participants!

Get Your Heart Pumping Challenges
  • Daily Step Challenge: Set a goal for 10,000 steps per day, encouraging participants to stay active throughout the day.
  • Fitness Variety Week: Try a different type of exercise each day of the week (e.g., yoga, HIIT, swimming, running, weightlifting). This encourages a well-rounded physical fitness routine.
  • 30-Minute Movement Challenge: Dedicate 30 minutes every day to any physical activity of your choice—walking, dancing, cycling, or even stretching.
  • Cardio Burst Challenge: Incorporate a 5-10 minute burst of cardio into your day, such as jumping jacks, skipping rope, or high knees.
  • Run a Mile Challenge: Commit to running or walking a mile every day for a week, gradually improving your speed or endurance.
  • Bodyweight Workout Challenge: Complete a set of bodyweight exercises daily (e.g., squats, push-ups, lunges) to improve strength without needing equipment.
  • Core Strength Challenge: Spend 15 minutes each day focusing on core exercises like planks, crunches, or Pilates moves.
  • Flexibility Stretch Challenge: Dedicate 10-15 minutes each day to stretching, aiming to improve flexibility over the course of a week.
  • Full-Body Strength Challenge: Perform a different strength-training exercise each day, focusing on different muscle groups (e.g., arms, legs, back).
  • Yoga Flow Challenge: Practice a daily yoga routine, focusing on a combination of strength, flexibility, and mindfulness.
  • Sleep Improvement Challenge: Focus on sleep hygiene by getting at least 7-8 hours of sleep every night. Track your progress and notice how your physical performance improves.
  • Rest Day Challenge: Schedule a dedicated rest day once a week to allow your body to recover from physical activity, focusing on gentle activities like walking or stretching.
  • Massage or Foam Rolling Challenge: Use a foam roller or self-massage tool for 10 minutes daily to support muscle recovery.
  • Deep Breathing Challenge: Practice deep breathing exercises for 5 minutes a day to improve your lung capacity, relax your muscles, and reduce tension.
  • Mindful Movement Challenge: Engage in a form of movement like tai chi, qigong, or mindful walking, focusing on slow, intentional movements to connect your body and mind.
  • Posture Improvement Challenge: Practice good posture by doing simple alignment exercises or yoga poses each day, aiming for better overall posture by the end of the challenge.
  • Balance Exercise Challenge: Incorporate balance exercises into your daily routine, such as standing on one leg or using a balance board.
  • Stretch and Align Challenge: Dedicate time each day to stretching and practicing body alignment techniques to improve overall flexibility and balance.
  • Standing Desk Challenge: Use a standing desk for at least part of your workday to promote better posture and reduce the negative effects of prolonged sitting.
  • Foot Health Challenge: Spend time each day doing exercises to improve foot strength and flexibility, such as toe curls and calf raises.
nutritional wellness

Nutritional Wellness

Here are some Nutritional Wellness Challenge ideas. These challenges can help participants make mindful, healthy changes to their eating habits in fun, approachable ways!

Healthy Eating Habits Challenges
  • 7-Day Healthy Breakfast Challenge: Start each day with a nutritious breakfast that includes whole grains, protein, and fruit or vegetables. Share your favorite recipes for inspiration.
  • Eat More Greens Challenge: Incorporate leafy greens like spinach, kale, or arugula into at least two meals per day for a week. Explore creative ways to add them to smoothies, salads, or stir-fries.
  • Meatless Monday Challenge: Go vegetarian or vegan for one day each week by creating meals that focus on plant-based proteins like beans, lentils, tofu, or quinoa.
  • Eat the Rainbow Challenge: Aim to eat a variety of colorful fruits and vegetables throughout the day. The goal is to consume at least five different colors of produce daily to get a broad spectrum of nutrients.
  • Whole Foods Challenge: For a week, focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid packaged and processed foods.
  • Portion Control Challenge: Practice mindful eating by focusing on proper portion sizes for each meal. Use smaller plates, measure out portions, and avoid going back for seconds.
  • Mindful Eating Challenge: Focus on eating without distractions. Slow down, chew thoroughly, and pay attention to hunger and fullness cues for a week.
  • No Added Sugar Challenge: Eliminate processed sugars from your diet for a week by avoiding sugary snacks, sodas, and desserts. Instead, satisfy your sweet tooth with natural sources like fruit.
  • Reduce Salt Intake Challenge: Cut back on your sodium intake by avoiding high sodium processed foods and opting for herbs, spices, or lemon juice to add flavor to meals.
  • Cut the Caffeine Challenge: Reduce or eliminate caffeine consumption for a week, replacing coffee or energy drinks with herbal teas, water, or decaf options.
  • Superfood Challenge: Incorporate one “superfood” (such as chia seeds, quinoa, blueberries, or avocados) into your daily meals for a week and experience their health benefits.
  • Fiber Boost Challenge: Increase your daily fiber intake by adding more whole grains, fruits, vegetables, and legumes to your meals for a week. Track how you feel as you fuel your digestive system.
  • Fermented Foods Challenge: Incorporate fermented foods like yogurt, kimchi, sauerkraut, or kefir into your diet each day for a week to promote gut health.
  • Smoothie-a-Day Challenge: Start each day with a nutrient-packed smoothie full of fruits, vegetables, and protein sources like yogurt or nuts. It’s a delicious way to boost your nutrition intake.
  • Water Intake Challenge: Drink at least eight glasses of water daily for a week, helping your body stay hydrated and functioning optimally.
  • Meal Prep Challenge: Dedicate one day to planning and prepping healthy meals for the week. This promotes mindful eating and reduces the temptation for unhealthy fast food.
  • Grocery Shopping Challenge: Commit to shopping only from the perimeter of the grocery store for a week, where fresh fruits, vegetables, meats, and dairy are located, avoiding the processed foods in the middle aisles.
  • Cooking from Scratch Challenge: Prepare all of your meals at home from scratch for an entire week. This helps control what goes into your food and reduces reliance on processed or takeout meals.
  • Healthy Snacking Challenge: Replace processed, high-sugar snacks with nutritious alternatives like nuts, fruits, yogurt, or vegetables with hummus.
  • Track Your Nutrition Challenge: Use a food diary or an app to track everything you eat for a week. Review your food choices at the end and set goals for more balanced, nutrient-rich meals.
emotional wellness

Emotional Wellness

Here are some Emotional Wellness Challenge ideas. These challenges are designed to promote self-awareness, reduce stress, and help participants foster emotional resilience and positivity.

Self-Awareness and Reflection Challenges
  • Daily Gratitude Challenge: Write down three things you’re grateful for each day. This helps shift focus to the positive aspects of life and cultivates a habit of gratitude.
  • Journaling Challenge: Spend 15 minutes journaling each day, reflecting on your thoughts, emotions, and experiences. This promotes emotional self-awareness and personal growth.
  • Emotional Check-In Challenge: Pause three times a day to check in with your emotions. Acknowledge how you’re feeling without judgment and note any patterns that may arise throughout the week.
  • Letting Go of Negativity Challenge: Identify a negative thought pattern or limiting belief that affects your emotional well-being. For one week, challenge yourself to reframe that thought in a positive or neutral way.
  • Compliment Yourself Challenge: Each day, give yourself a compliment in the mirror or write down something you love about yourself. This practice builds self-esteem and fosters self-love.
  • Mindfulness Meditation Challenge: Spend 10 minutes each day practicing mindfulness or meditation. Use guided meditation apps or simply focus on your breathing to clear your mind and reduce stress.
  • Breathing Exercise Challenge: Practice deep breathing exercises daily, such as the 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8), to calm the nervous system and reduce anxiety.
  • Unplugged Evening Challenge: Set a nightly routine of unplugging from all devices an hour before bed. Use this time to wind down with a relaxing activity like reading, meditating, or gentle stretching.
  • Self-Care Challenge: Dedicate at least 30 minutes each day to doing something that brings you joy and relaxation, whether it’s reading, taking a bath, or engaging in a hobby you love.
  • Unwind with Nature Challenge: Spend 15-30 minutes in nature each day, whether it’s walking in the park, sitting in your garden, or taking a moment to appreciate the beauty around you. Time in nature can lower stress levels and promote emotional balance.
  • Affirmation Challenge: Start your day by writing or saying a positive affirmation that empowers you and boosts your self-confidence. Repeat it throughout the day to keep your mindset strong.
  • Positive Visualization Challenge: Spend 5-10 minutes each morning visualizing your ideal day or a specific goal you want to achieve. This can enhance your emotional resilience and motivation.
  • Forgiveness Challenge: Focus on forgiving yourself or someone else for a past hurt. Write a letter of forgiveness (whether you send it or not) to release any lingering emotional burden.
  • Boundary-Setting Challenge: Practice setting healthy boundaries by saying “no” to something that doesn’t serve your emotional well-being, or by carving out time for yourself when needed.
  • Music Therapy Challenge: Spend time each day listening to music that makes you feel calm, happy, or energized. Music can be a powerful emotional release and mood booster.
  • Random Acts of Kindness Challenge: Perform one small act of kindness each day, whether it’s complimenting someone, helping a neighbor, or sending a thoughtful message to a friend. Giving to others can uplift your mood.
  • Daily Laugh Challenge: Watch a funny video, listen to a comedy podcast, or spend time with friends who make you laugh. Laughter can be a powerful tool for relieving stress and boosting emotional well-being.
  • Release Stress with Art Challenge: Express your emotions through a creative outlet like drawing, painting, or coloring. Spending time on artistic activities can help process emotions and reduce stress.
  • Digital Detox Challenge: Disconnect from social media, emails, or screens for a set amount of time each day (e.g., 1-2 hours) to reduce stress and create mental space for relaxation or reflection.
  • Emotional Decluttering Challenge: Identify and let go of one emotional burden or toxic relationship that is weighing you down. This could mean having a difficult conversation or simply allowing yourself to move on.
social wellness

Social Wellness

Here are some Social Wellness Challenge ideas. These challenges encourage participants to deepen their social connections, practice kindness, and engage in meaningful interactions with others, promoting stronger and healthier relationships.
Reconnect and Strengthen Relationships Challenges
  • Reach Out Challenge: Each day, reach out to someone you haven’t spoken to in a while, whether it’s an old friend, a family member, or a former colleague. Reconnect and nurture your relationships.
  • Reconnect with an Old Friend Challenge: Every day for a week, endeavor to reconnect with one old friend or acquaintance by sending a message or scheduling a call.
  • Family Dinner Challenge: Plan to have dinner with family or loved ones at least three times a week. Use this time to engage in meaningful conversations without distractions like phones or TV.
  • Reconnect Challenge: Reach out to a friend or family member who you’ve lost touch with. Commit to having a deeper conversation and rekindle that connection.
  • Send a Handwritten Letter Challenge: Write and send a handwritten letter to a friend or loved one. It’s a thoughtful way to show care and stay connected in a personal, meaningful way.
  • Join a Group or Club Challenge: Sign up for a new hobby group, book club, or fitness class—whether in-person or online. This helps expand your social circle and connect with like-minded individuals.
  • Introduce Yourself to Someone New Challenge: Step out of your comfort zone by introducing yourself to someone new—whether in a work setting, at a community event, or in your neighborhood.
  • Plan a Social Activity Challenge: Organize a small gathering or activity with friends or coworkers, like a group walk, picnic, or board game night.
  • Say “Yes” Challenge: For one week, say “yes” to at least one social invitation or opportunity that you might normally decline. This helps push you toward new experiences and social engagement.
  • Host a Virtual Hangout Challenge: Organize a virtual gathering with friends or family. It could be a video call, game night, or even a shared online activity to maintain social connections despite distance.
  • Compliment Someone Challenge: Give a genuine compliment to someone daily, either in person or through a message.
  • Pay It Forward Challenge: Perform one random act of kindness for a stranger each day. Whether it’s buying coffee for the person behind you or helping someone with their groceries.
  • Compliment a Stranger Challenge: Spread positivity by complimenting a stranger each day. This small act can brighten someone’s day and help you step out of your comfort zone socially.
  • Support Someone Challenge: Each day, find a small way to support someone, whether it’s offering a helping hand, giving advice, or simply being there to listen when someone needs to talk.
  • Practice Active Gratitude Challenge: Each day, express gratitude to someone in your life—whether it’s through a thank-you note, a text message, or a phone call.
  • Be a Good Listener Challenge: For one week, focus on improving your listening skills. In every conversation, practice being fully present and showing empathy.
  • Be Present in Conversations Challenge: Practice being fully present in each conversation for a week. Avoid distractions like phones and focus on eye contact, listening, and responding thoughtfully.
  • Ask Someone How They’re Really Doing Challenge: Go beyond small talk and ask someone how they’re truly feeling. Create space for deeper, more meaningful conversations.
  • Volunteer Challenge: Volunteer for a local charity, organization, or cause you care about. This not only helps others but also allows you to connect with people who share your values.
  • Social Media Detox Challenge: Take a break from social media for a set amount of time each day (or week) to focus on building more authentic, in-person or real-time connections with those around you.
spiritual wellness

Spiritual Wellness

Here are some Spiritual Wellness Challenge ideas. These challenges are designed to encourage inner reflection, mindfulness, and a deeper sense of purpose, helping participants nurture their spiritual well-being.
Expand Your Knowledge Challenges
  • Read a Book Challenge: Commit to reading for 20-30 minutes each day. It could be fiction, non-fiction, or an area you’re passionate about. Aim to finish one book by the end of the challenge.
  • Listen to an Educational Podcast Challenge: Listen to one educational or informative podcast episode each day, whether it’s about science, history, philosophy, or current events.
  • Watch a Documentary Challenge: Watch a documentary every day or week on a subject you’re unfamiliar with. This can help broaden your knowledge in areas like history, science, or culture.
  • TED Talk Challenge: Watch one TED Talk each day on a topic you find interesting or inspiring. Reflect on the ideas presented and how they relate to your life or world issues.
  • 30-Day Knowledge Challenge: Pick a topic you want to learn more about and dedicate 10-15 minutes each day to researching and learning something new about it. By the end of the month, you’ll have built a solid foundation in that subject.
  • Daily Brain Teaser Challenge: Solve a brain teaser, crossword puzzle, Sudoku, or logic puzzle each day to keep your mind sharp and engaged.
  • Memory Challenge: Test and improve your memory by memorizing something new each day, such as a poem, a list of capitals, or facts about a historical event.
  • Memory Games Challenge: Play memory games, such as matching pairs, recall challenges, or memorizing sequences, for 15 minutes a day to enhance your cognitive function.
  • Learn a New Word Challenge: Each day, learn and use an unfamiliar word. Incorporate it into your conversations or writing to improve your vocabulary.
  • Speed Reading Challenge: Practice speed reading for 15 minutes a day to improve both your reading speed and comprehension. Track your progress over time to see improvement.
  • Writing Challenge: Spend 15 minutes each day writing creatively or journaling your thoughts. It can be poetry, short stories, or reflections on intellectual topics that interest you.
  • Creative Writing Prompt Challenge: Use a daily creative writing prompt to spark your imagination. Write a short story, poem, or journal entry based on the prompt to exercise your creative thinking skills.
  • Mind Mapping Challenge: Create a mind map for a new idea or concept you’re learning. It could be related to work, personal interests, or a new project. Mind mapping helps improve problem-solving and creativity.
  • Creative Problem-Solving Challenge: Choose a daily problem to solve using creativity. It could be finding a more efficient way to organize your space or developing an innovative approach to a project at work.
  • Document Your Learning Challenge: Keep a learning journal where you document one new thing you learned each day. Reflect on how it’s expanding your knowledge and how you can apply it in real life.
  • Learn a New Skill Challenge: Spend 15-30 minutes each day learning a new skill, such as cooking, photography, coding, or a musical instrument.
  • Language Learning Challenge: Practice learning a new language for 15-20 minutes each day. Use apps like Duolingo or practice with language partners to improve your language skills.
  • Teach Someone Something Challenge: Teach a new skill or concept to someone else each day or week. Teaching helps reinforce what you’ve learned and improves your ability to communicate complex ideas.
  • Debate Challenge: Find a topic you’re enthusiastic about and research both sides of the argument. Practice formulating reasoned, evidence-based opinions and have thoughtful discussions with others.
  • Current Events Challenge: Spend 15-20 minutes each day catching up on current events from reliable sources. Try reading news from different perspectives to broaden your understanding of global issues.
intellectual wellness

Intellectual Wellness

Here are some Intellectual Wellness Challenge id. These challenges encourage intellectual growth by promoting curiosity, creativity, critical thinking, and lifelong learning.
Expand Your Knowledge Challenges
  • Read a Book Challenge: Commit to reading for 20-30 minutes each day. It could be fiction, non-fiction, or an area you’re passionate about. Aim to finish one book by the end of the challenge.
  • Listen to an Educational Podcast Challenge: Listen to one educational or informative podcast episode each day, whether it’s about science, history, philosophy, or current events.
  • Watch a Documentary Challenge: Watch a documentary every day or week on a subject you’re unfamiliar with. This can help broaden your knowledge in areas like history, science, or culture.
  • TED Talk Challenge: Watch one TED Talk each day on a topic you find interesting or inspiring. Reflect on the ideas presented and how they relate to your life or world issues.
  • 30-Day Knowledge Challenge: Pick a topic you want to learn more about and dedicate 10-15 minutes each day to researching and learning something new about it. By the end of the month, you’ll have built a solid foundation in that subject.
  • Daily Brain Teaser Challenge: Solve a brain teaser, crossword puzzle, Sudoku, or logic puzzle each day to keep your mind sharp and engaged.
  • Memory Challenge: Test and improve your memory by memorizing something new each day, such as a poem, a list of capitals, or facts about a historical event.
  • Memory Games Challenge: Play memory games, such as matching pairs, recall challenges, or memorizing sequences, for 15 minutes a day to enhance your cognitive function.
  • Learn a New Word Challenge: Each day, learn and use an unfamiliar word. Incorporate it into your conversations or writing to improve your vocabulary.
  • Speed Reading Challenge: Practice speed reading for 15 minutes a day to improve both your reading speed and comprehension. Track your progress over time to see improvement.
  • Writing Challenge: Spend 15 minutes each day writing creatively or journaling your thoughts. It can be poetry, short stories, or reflections on intellectual topics that interest you.
  • Creative Writing Prompt Challenge: Use a daily creative writing prompt to spark your imagination. Write a short story, poem, or journal entry based on the prompt to exercise your creative thinking skills.
  • Mind Mapping Challenge: Create a mind map for a new idea or concept you’re learning. It could be related to work, personal interests, or a new project. Mind mapping helps improve problem-solving and creativity.
  • Creative Problem-Solving Challenge: Choose a daily problem to solve using creativity. It could be finding a more efficient way to organize your space or developing an innovative approach to a project at work.
  • Document Your Learning Challenge: Keep a learning journal where you document one new thing you learned each day. Reflect on how it’s expanding your knowledge and how you can apply it in real life.
  • Learn a New Skill Challenge: Spend 15-30 minutes each day learning a new skill, such as cooking, photography, coding, or a musical instrument.
  • Language Learning Challenge: Practice learning a new language for 15-20 minutes each day. Use apps like Duolingo or practice with language partners to improve your language skills.
  • Teach Someone Something Challenge: Teach a new skill or concept to someone else each day or week. Teaching helps reinforce what you’ve learned and improves your ability to communicate complex ideas.
  • Debate Challenge: Find a topic you’re enthusiastic about and research both sides of the argument. Practice formulating reasoned, evidence-based opinions and have thoughtful discussions with others.
  • Current Events Challenge: Spend 15-20 minutes each day catching up on current events from reliable sources. Try reading news from different perspectives to broaden your understanding of global issues.
financial wellness

Financial Wellness

Here are some Financial Wellness Challenge ideas. These financial wellness challenges encourage participants to develop smart money habits, focus on budgeting and saving, and work toward achieving financial stability.
Budgeting and Expense Tracking Challenges
  • Daily Expense Tracking Challenge: For one month, track every single purchase you make. This helps build awareness of where your money is going and can highlight areas for potential savings.
  • Create a Budget Challenge: Spend time creating a detailed budget for the month, including income, expenses, and savings goals. Stick to your budget and review it weekly to adjust if needed.
  • Subscription Audit Challenge: Review all your subscriptions (e.g., streaming services, magazines, apps) and cancel any that you don’t use regularly. This can help cut down on recurring expenses.
  • Track Your Net Worth Challenge: Calculate your net worth (assets minus liabilities) at the beginning of the challenge. Monitor it weekly and see how your financial decisions impact it over time.
  • Cash Envelope System Challenge: Try the cash envelope system for a month. Divide your cash into envelopes for specific spending categories (groceries, entertainment, transportation) and only spend what’s in each envelope.
  • 30-Day Savings Challenge: Set a small daily savings goal (e.g., $1 on Day 1, $2 on Day 2, etc.) for 30 days to build a habit of saving money. By the end of the challenge, you’ll have accumulated a nice amount of savings.
  • Emergency Fund Challenge: Commit to contributing a set amount to your emergency fund each week. The goal is to build up at least three to six months of living expenses as a financial safety net.
  • Debt Payoff Challenge: Choose one debt (e.g., a credit card or student loan) and create a strategy to make extra payments toward it. Set a goal to reduce the balance by a specific amount during the challenge.
  • Sell Unused Items Challenge: Spend a weekend decluttering your home and selling unused or unwanted items online or through a yard sale. Use the money earned to contribute to savings or pay off debt.
  • Savings Goal Jar Challenge: Set up a physical or digital “savings jar” for a specific goal (e.g., a vacation or a new gadget). Add a set amount daily or weekly until you reach your goal.
  • No-Spend Challenge: Choose a specific day, weekend, or week where you commit to not spending money on anything other than essentials like groceries and bills.
  • Meal Planning Challenge: Plan your meals for a week and stick to your grocery list. This prevents impulse buying and helps you save money on dining out or wasting food.
  • Coupon/Discount Challenge: For a week or month, make a conscious effort to use coupons, discounts, or promotional codes when shopping.
  • 30-Day Cash-Only Challenge: For a month, use cash only for all your purchases. This helps build discipline in spending and gives a clearer view of how much you’re actually spending versus using credit or debit cards.
  • Automate Your Savings Challenge: Set up automatic transfers to your savings account each week or payday. Automating your savings makes it easier to build a consistent savings habit.
  • 30-Day Financial Education Challenge: Dedicate 10-15 minutes a day to reading articles, books, or listening to podcasts about personal finance. Topics could include budgeting, investing, saving for retirement, or managing debt.
  • Investment Challenge: Start learning about investing by dedicating time each day to understanding the basics of stocks, bonds, and other investments. By the end of the challenge, try making a small investment in a low-risk option.
  • Financial Goal Setting Challenge: Set specific short-term and long-term financial goals (e.g., saving for a vacation, paying off a loan, or building a retirement fund). Spend time each day reviewing or adjusting your plan to meet those goals.
  • 401(k)/Retirement Review Challenge: Spend time reviewing your retirement account options and contributions. If possible, increase your contributions or adjust your investment strategy to align with your long-term goals.
  • Create a Side Income Challenge: Spend time researching and starting a side hustle or freelance gig that can generate extra income. Dedicate time each week to working on it, and save or invest the earnings.
Environmental wellness

Environmental Wellness

Here are some Environmental Wellness Challenge ideas. These challenges are designed to encourage participants to take small but meaningful steps toward reducing their environmental impact and fostering a deeper connection with the planet.
Waste Reduction and Sustainable Living Challenges
  • Zero-Waste Challenge: Aim to produce as little waste as possible for one week by reducing, reusing, and recycling. Bring your own reusable bags, containers, and cutlery wherever you go.
  • Plastic-Free Day Challenge: For one day (or longer), avoid using any single-use plastics such as plastic bags, straws, and water bottles. Choose reusable alternatives instead.
  • Go Paperless Challenge: Eliminate paper waste by going paperless for a week. Opt for digital receipts, switch to online billing, and reduce your reliance on printed materials.
  • Sustainable Fashion Challenge: For one month, avoid purchasing any new clothes. Instead, explore second-hand stores, swap clothes with friends, or upcycle items from your current wardrobe.
  • Eco-Friendly Products Challenge: Swap out household products (cleaners, toiletries, etc.) for eco-friendly or biodegradable alternatives. Commit to using them exclusively for a month.
  • Energy Conservation Challenge: Make a conscious effort to reduce energy usage for a week by turning off lights when not in use, unplugging appliances, and setting your thermostat to be more energy efficient.
  • Home Energy Audit Challenge: Conduct an energy audit of your home to identify areas where you can save energy. Implement changes like adding insulation, using energy-efficient appliances, or sealing windows and doors.
  • Reduce Water Usage Challenge: Take shorter showers, fix any leaks, and turn off the tap while brushing your teeth. Try to reduce your water consumption for a week and track how much you save.
  • Turn Off and Unplug Challenge: Reduce energy consumption by turning off and unplugging electronic devices when not in use, including chargers, computers, and appliances.
  • Composting Challenge: Start composting your food scraps and yard waste for a week or month. Composting reduces landfill waste and creates nutrient-rich soil for gardening.
  • Recycling Challenge: For one week, carefully sort all recyclables and commit to recycling everything that can be. Research your local recycling guidelines to ensure you’re doing it properly.
  • Sustainable Shopping Challenge: When grocery shopping, focus on purchasing items with minimal or sustainable packaging. Bring reusable bags and avoid products wrapped in excessive plastic.
  • Buy Local Challenge: Support local farmers and reduce your food miles by purchasing locally sourced produce from farmers’ markets or local grocery stores for a week.
  • Reduce Food Waste Challenge: For one week, plan your meals carefully to avoid overbuying food. Use leftovers creatively, and aim to throw away as little food as possible.
  • Nature Cleanup Challenge: Organize or participate in a local park, beach, or nature trail cleanup. Spend time outdoors while removing litter from your community to help keep it clean.
  • Educate Yourself Challenge: Spend 15 minutes each day for a week learning about environmental issues such as climate change, deforestation, or pollution. Share what you learn with friends or on social media to spread awareness.
  • Plant a Tree Challenge: Plant a tree or contribute to a tree-planting organization. Trees absorb carbon dioxide and help improve air quality.
  • Eco-Friendly Gardening Challenge: Create a small garden or tend to indoor plants. Use organic, chemical-free methods and focus on sustainable gardening practices like water conservation and planting native species.
  • Eco-Friendly Transportation Challenge: Commit to walking, biking, carpooling, or using public transportation for your daily commute at least three days a week to reduce your carbon emissions.
  • Meatless Monday Challenge: Reduce your carbon footprint by going meatless at least one day per week. Focus on plant-based meals that are better for the environment and your health.

Diagnose

The average company loses $2 million in productivity per year due to disengagement.  The culprit is the four forces of disengagement–mismatches between your employee and their role, manager, culture, and team–resulting in employees who do the bare minimum to keep their job.  What could you accomplish with a fully engaged team?  The PI Employee Experience Survey™ allows managers to easily gauge employees and gather candid, confidential feedback on their work experience.  The survey provides engagement trends at every level of your organization—whether that’s a team, a department, or your entire company.  Insights will allow you to customize your actions to group strengths and needs, and improve engagement at micro and macro levels.

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