Earn Points by Improving your Mind:
1. Earn 5 points for getting at least 8 consecutive hours of sleep in a day. There is substantial evidence that lack of sleep can create a less efficient and effective mind. Try it out and see if it works for you and earn some easy points.
2. Readers are leaders! Get 1 point for every 10 minutes of pleasure reading you do in one day. We are not counting reading for work or homework, but pleasure reading to stimulate your mind. Don’t forget to enter each book you read into the Scranton Library Reading Challenge to earn a chance to win great prizes. Go to www.scrantonlibrary.org and click on the Madison Challenge logo.
3. Watch the weekly Madison Challenge Video Blog in its entirety. Each week, you will receive an email reminding you that there is an informational video interview posted on our website at www.madisonchallenge.com. Watch the video and record 10 points for that day. You can watch the video as many times as you would like, but you can only earn the points the first time you watch it. Enjoy and make sure you watch out for the weekly extra credit points during the video.
4. Get 5 points for creating a “To Do” list and being able to cross something off each day. Being organized can de-clutter your mind and organize your thoughts. This is not to be confused with the all too popular “Honey Do” list. You need to make the list yourself. It is often said that if you want something done, you should ask the busiest person you know to do it. This is because they are probably more organized. Take this one step further and make your “to do” list into a “to done” list.
5. Earn 5 points per day for participating in performing arts, music or theatre. Just like determining what constitutes exercise, use the honor system to determine if your participation in performing arts, music or theatre is worthy of earning points and your overall well-being.
Earn Points by Improving your Body:
1. For every 10 minutes of exercise you do, you earn one point. This category includes all exercise. For example, if you go for a 30-minute walk and you do 30 minutes of snow shoveling, you earn a total of 6 points because you had a total of 60 minutes of activity. (60 ÷ 10 = 6 points)
2. The 10,000-step program is a nationally recognized campaign to promote movement. Your steps are counted using a pedometer. (You were given a pedometer in your registration goody bag or you can use any pedometer) You wear the pedometer all day and it counts your every step. If it counts off 10,000 steps or more in one day (24 hours), you earn 10 points for that day. Note: Although 10,000 steps is an attainable goal, you will want to build up to it to prevent injury.
3. Earn 10 points for eating a combination of 7+ servings of fruits and vegetables throughout the day. As always, fresh is better, but others are better than none. Try to eat a variety and go with what is in season. Remember, candy corn is not a vegetable.
4. Earn 10 points for drinking 7+ glasses of water throughout the day. Water is the most under utilized resource for healthy eating. Yes, you can drink too much water so you will not earn extra points for drinking double the water. There is some variability in the amount of water that is right for you. One school of thought is to divide your weight in pounds by two and that is how many ounces of water you should drink in a day. (i.e. A 120 pound person should consume 60 ounces of water per day) Sipping water over time is far better than chugging it. Try a straw! Also, try room temperature water or squeeze a lemon into a glass of water.
5. We all know that too much exposure to the sun’s rays can be damaging to your skin, even in the winter months. Protect the health of your skin by applying sunscreen lotion before you go outside. Earn 5 points for each day you apply sunscreen. For a healthy list of products for adults and kids, go to www.
6. Earn 5 points by not drinking any soda/soft drinks for a day. There is plenty of evidence for the health benefits of eliminating soda from your life.
7. Earn 5 points for each day that you floss your teeth. Dentists have done a remarkable job at educating the public as to importance of dental hygiene. The simple habit of preventative dentistry has greatly impacted the health and well-being of our society. Flossing is one of the most important self-care tools that can prevent tooth and gum disease.
Earn Points by Improving your Heart:
1. Earn 5 pts for every community event that you volunteer at. There are many opportunities to contribute in our community and your efforts will not only make a difference for the charity but for you as well.
2. Eat one meal each day together as a family and get 5 points for that day. This one is my favorite. There are many sources showing the benefits of family time and sharing the day’s events over a meal. This is a challenging yet very worthy goal to achieve on a regular basis.
3. Meet at least one new person and receive 5 points that day. No you cannot get 30 points if you meet 6 new people in one day. 5 points is the maximum for a day but feel free to meet as many new people as you can. New relationships and friendships lead to a more fulfilling culture and society.
4. “Leave it Better” – is the school motto for Brown Middle School. This is such a great concept but how can you quantify it and earn points because it can be so broadly interpreted. We are asking you to think about ways you have “Left it Better”! Some examples that Brown Middle School uses are: “Do people feel better after meeting you or talking to you?”, “Is your classroom or environment cleaner than you found it?”, “Do you perform random acts of kindness?” or “Have I made a difference in someone’s life?” You get the idea and can see how important this topic is. Earn 5 points each day for a written journal entry for personal reflection of how you “Leave it Better”.
5. Perform at least one random act of kindness during the day and receive 5 points that day. This is one of those categories that is up for your interpretation. Kindness can be expressed in many creative ways and it certainly leads to an improved heart for both parties involved.
6. Reconnect with a family member or friend who you have lost touch with over the years and receive 5 pts for that day. No you cannot earn more than 5 points per day by mass emailing all of your past friends and relatives. Make a meaningful and heartfelt attempt at reconnecting with them earn some points as well as invest in better relationships.
7. Make a donation or volunteer at a local food pantry and earn 5 pts for that day. You can do this each and every day as we know that any contribution will make a big difference in someone’s life.
8. A smile is infectious and can completely change someone’s outlook. As I constantly remind my kids, it is impossible to frown and smile at the same time! Try it, better yet, try it while looking in the mirror. Get at least 3 people to smile in a day and get 5 points for the day. What a fun way to earn points!
Earn Points by Improving your Soul:
1. Earn 5 points for recording your weekly Madison Challenge total points before the Wednesday of the following week. Reward yourself for good organization and follow through. Enjoy the process of improving your health habits and notice the evidence by increasing your weekly points.
2. Earn 5 points per day for going a day without television and/or video games. Look for healthy media outlets that do not leave you with that “mush head” feeling.
3. Earn 5 points per day by giving yourself at least 15 minutes per day of meditation/self reflection. There is no right way to do this so find a way to get it done and enjoy the company while being with yourself.
4. Earn 5 points for reviewing your established personal and written goals. Remember if it is not written then it does not exist. The point is not to become goal obsessed but to decide what you want to achieve and create a plan to accomplish it.
5. Earn 5 points for spending at least 1 hour a day outdoors. Visiting with Mother Nature is one of the best ways to improve your Soul. The one hour does not need to be consecutive and can be broken up throughout the day. Dress in layers and enjoy the fresh air.
6. You never know until you try it. Try a fruit or vegetable that you have never tried before and earn 5 points for the day.
Earn Points by Improving your Earth:
1. Earn 5 points in a day for recycling paper goods, glass, cardboard, plastic and cans. This one is so obvious but it still needs to become a habit for most of us.
2. Earn 5 points each time you use a reusable shopping bag at a store. By joining the Madison Challenge you should have received a reusable shopping bag, so there are no excuses.
3. Eat entirely vegetarian for a day and earn 5 points for the day. This is not to say that all meat products are bad, but it is a great way to introduce more fruits and vegetables into our lives and support local farmers in the process. It may be a challenge for you to do this but the rewards will be great.
