Fall into Wellness

Participate in Fall into Wellness from Monday, September 23rd to Sunday, October 13th to improve your overall well-being by doing one simple task per day. 

  • Monday: Mindfulness
  • Tuesday: Stress Management
  • Wednesday: Connection
  • Thursday: Gratitude
  • Friday: Explore
  • Saturday: Movement
  • Sunday: Reset

How it works:

  1. Register.
  2. Review or print the Fall into Wellness game board, or accept the Outlook calendar invitations sent to your UIOWA email. 
  3. Each day, complete one task from the set of challenges that correspond to the day of the week on your game board. You can track your progress on a printed gameboard or you can use the calendar invitation to track your progress. 
  4. Check out the ICON site to engage in discussions with other participants to reflect on your experiences with how the challenges are going. 
  5. At the end of the program, complete the evaluation (emailed to all who register for the program) to be entered into a drawing for prizes.
  6. Watch for weekly emails with helpful tips and resources for completing the Fall into Wellness challenges!

Daily Challenges Include:

Monday: Mindfulness

  • Pick 1 meal to eat mindfully
  • Participate in the 5-senses exercise
  • Go outside and listen to the sounds of nature

Tuesday: Stress Management

  • Take a brain break! Step away from your to-do list for 5 minutes
  • Do 1 activity that brings you joy
  • Participate in a deep breathing exercise

Wednesday: Connection

  • Identify 2 helpful campus or community resources
  • Connect with someone you care for
  • Choose 1 interaction to be fully present in – no technology

Thursday: Gratitude

  • List 3 things that went well today
  • Connect with someone you care for
  • Choose 1 interaction to be fully present in – no technology

Friday: Explore

  • Explore your university/community! Go somewhere you’ve never been before
  • Go to a social activity or event
  • Try a new food item, recipe or restaurant

Saturday: Movement

  • Try a new way to move
  • Choose 1 activity to do outdoors
  • Stretch for 5 minutes

Sunday: Reset

  • Try a guided sleep meditation
  • Do 1 activity in the evening that doesn’t involve using a screen
  • Analyze your sleep space. Make 1 change to make it more comfortable

Need more info on the program? Look over the FAQs

Helpful Handouts/Resources:

On Campus:

Student Wellness:

University Counseling Services:

Recreational Services:

Tutor Iowa:

Non-UI Resources

For more online health websites, check out the resource page on our website!

Questions? Email Keanna Knutson at keanna-knutson@uiowa.edu.

For more information, ideas, tips and recipes visit these websites and follow UI Student Wellness on social media!