5 Day Challenge

To help leaders and ambassadors learn more about the Groov app, and support their teams to try new things to boost their wellbeing.

OBJECTIVES

What leaders and ambassadors will get out of the 5 Day Challenge

• They will know what’s in the app and how it works

• They can confidently talk to others about the app

• They can demonstrate things in the app to others, like where to find a tool

• They will learn more about what works for them and boosts their wellbeing

• Helps to build awareness of the importance of wellbeing in the workplace

• Supports people with practical ideas of how to bring wellbeing into the workplace

OVERVIEW

What’s involved in the 5 Day Challenge

• People: Leaders and ambassadors of an organisation to lead within their teams

• Time: We recommend making time in a daily meeting (for example, a regular stand up or toolbox meeting) or creating a quick daily check in while you’re completing the 5 Day Challenge. Each activity should take no longer than 5 minutes!

HOW TO GET STARTED

Explore the options below and choose 5 activities for your team or organisations 5 Day Challenge. Before you kick things off, we recommend announcing the 5 Day Challenge and what the objectives are. We highly recommend getting your people involved in selecting the five activities, as this helps people feel involved and buy-in to the activities.

During the 5 Day Challenge, use the first 5 minutes of a regular meeting or daily check in to reflect on the previous day’s activity and discuss the activity for that day. When doing the 5 Day Challenge, take note of the current Wellbeing Campaign live from Groov and see if your activities could compliment any of the campaign activity.

Course: Your Recipe for Great Mental Wellbeing

*Recommended as Day 1 activity Introduction

Wellbeing is different for everyone. What works for one person might not work for another. The key is to find out what works for you to find your Groov! This Course will guide you and your team to discover small and simple wellbeing habits that help build resilience, bounce back from stress, and feel happier.

Show your teammates how to access on the app

Ask everyone to open the Groov app and click on the menu on the left of the screen. Click the second tab ‘Explore’, then click the option on the far right ‘Courses’.

Click ‘Your Recipe for Great Mental Wellbeing’ and watch the first 1-minute video together. You can then watch as many of the following 1-minute videos as you wish. We recommend people watch on their own devices.

App: Turn on Daily Motivation notifications

Introduction

One of the most loved features is the Daily Motivation notifications. There are mood boosting, thought provoking, and inspirational, and include wellbeing tips everyone can try. There are new messages every single day, which is a great reminder to people to take care of their wellbeing.

Show your teammates how to access on the app

Ask everyone to open the app and click on the menu on the left of the screen. Click the eight tab ‘Account’, scroll down to ‘Motivation’, and click to turn them on or select your preferred time to receive these. Then keep an eye out!

Challenge

We challenge you to share one that really resonated with you - feel free to share these with your teammates over the coming days, and of course beyond just this week!

Tool: Try the Mood Tracker

Introduction

Tracking mood is a great way for everyone to find and stay in their Groov. When people start to understand how they feel and why, they can start to make changes. It makes it easier to spot when you fall out of your Groov and why, and helps people come back with a plan to get back into their Groov.

Q and A

Why do we use a mood tracker?

It’s a way for you to keep track of your mood over time. We want you to notice, reflect, and – if necessary – act.

By keeping track of your mood, you are given the opportunity to:

1. Notice how you feel in the moment

2. Notice patterns of good and bad mood over time

3. Make connections between situations and times associated with feeling good or

feeling bad.

You’ll realise a few things:

1. Mood is transitory i.e. mood changes over time

2. By making connections between times or situations and mood, you will understand

yourself better

3. By recognising triggers for good mood there may be an opportunity to do more of

the things that make you feel good

4. By recognising triggers for bad mood there may be an opportunity to make

changes, e.g:

a. learn to change how you view the situation (reframe), or

b. you might be able to avoid the situation in the future, or

c. you might be able to change the situation so that it’s no longer a

trigger for bad moods.

5. By noticing when mood is consistently tracking down, you have an opportunity to make changes before a low mood becomes more entrenched.

Tool: Try the Breathing Tool

Introduction

Deep breathing is such a great way to enhance wellbeing. As a team, watch the in-app explainer video of Groov co-founder Sir John Kirwan explaining the power of breathing. He credits learning how to breathe properly with saving his life!

NB: Open the app and click the menu on the left of the screen. Click the first tab ‘Training’. Click the first option ‘Tools’ and select ‘Breath training’. Click the top right ‘Instructions’ and play for all.

Show your teammates how to access on the app

Ask everyone to open the app and click the menu on the left of the screen. Click the third tab ‘Tools’ and select ‘Breath training’. You can also find this tool located in ‘Home’.

Group activity

Select the 1-minute option to start and complete the deep breathing as a team. We recommend starting by trying belly breathing as a great introduction for everyone. There are 3 options to try: Belly breathing, relaxed breathing, and square breathing.

Challenge

Try to practise breathing daily for the rest of the week - not just today! And even better - give the 5 or 10 minute option a go. If people feel comfortable, complete this activity at the next check in meeting as well. You are also encouraged to practise breathing throughout the day, like before a meeting or when you finish work.

6 Pillars: Celebrate YOU

Introduction

It’s important that people celebrate themselves and their success, and congratulate themselves on things big and small. Doing this on a regular basis is great for wellbeing. Focussing on our wins doesn’t come naturally to everyone, so it’s great to talk about this as a team.

Show your teammates how to access on the app

Each person talks about what they’ve done well this week and shares at least one thing. Start by the leader or ambassador sharing. Make an effort to comment on each success and thank each person for sharing.

Challenge

Do this for the remainder of the week - not just today! Let your team know that as well as any other challenge activities this week, you want everyone to practise celebrating their own wins too. Remember that successes do not need to be work-related!

Tool: Complete a Random Act of Kindness

Introduction

Another way to improve our wellbeing is to do a random act of kindness. Kindness is one of the secrets to a happy life. Being kind to someone doesn’t just help others, it helps the person doing the act of kindness too.

Research shows that being kind boosts happiness. When we’re kind, our brain releases oxytocin and serotonin - your happy hormones. Undertaking acts of kindness have been shown to improve self-esteem, increase energy levels, reduce stress and strengthen social bonds.

The ‘Wheel of Kindness’ tool is a great way to bring more kindness into daily life.

Show your teammates how to access on the app

Ask all to open the app and click the menu on the left of the screen. Click the first tab ‘Training’. Click the first option ‘Tools’ and select ‘Be Kind’.

There is an instructional video that can be played if desired. People can re-spin the wheel if they want another option.

Group activity

Spin and share your challenge with the team. Commit to completing this challenge by the end of the week, and next week cover how it went.

Collection: Building resilience

Introduction

We all go through periods in our life where things are hard - disaster strikes, plans go awry, or challenges come our way. Unfortunately, we can’t avoid this, but there are proven tools and techniques that can help us to cope.

The Collection you’re going to go through will help you and your people build that all important skill, resilience. It has tips on how to build resilience in yourself and, for those with them, kids too. This helps people to know what to do when things get tough.

Show your teammates how to access on the app

Ask all to open the app and click the menu on the left of the screen. Click the second tab ‘Explore’. Click the third option ‘Tools’ and select ‘How to build resilience’.

Group activity

Give your team 2-3 minutes to Individually read through the first article ‘Your toolbox for resilience’ and then share one thing that they have learnt.

Course: What Kind of Communicator Are You?

Introduction

We all have our preferred ways of communicating. When you know your own style - and those of the people around you - you can get the most out of all your conversations. It means you can adapt your approach when you need to - and get a sense of where other people might be coming from too.

Taking the following Course with your team will help everyone identify what kind of communicator they are and help improve communication as a team. This will help people to work better, smarter, and be more supportive of each other’s wellbeing.

There are also links to more information which we encourage everyone to look through in their own time to understand themselves (and each other) better.

Show your teammates how to access on the app

Ask all to open the Groov app and click the menu on the left of the screen. Click the third tab ‘Training’. Click the fourth option ‘Tools’ and scroll down to ‘What Kind of Communicator Are You?’

Group activity

Individually take the ‘Communication Style quiz’ and read through your results. Then go around and have each person share what they learnt about themselves. It could be what resonated, what they were surprised by, or what it helped them realise about themselves.

Tool: Get creative with the Soundscape Mixer

Introduction

This tool is a great way to relax, de-stress and focus. Everyone can get creative by mixing their perfect soundscape. Enjoy!

Show your teammates how to access on the app

Ask everyone to open the app and click the menu on the left of the screen. Click the third tab ‘Tools’ and select ‘Sound mixer’. Click the ‘instructions’ on the top right of the screen to watch the video of Sir John Kirwan explaining this tool. Watch this video as a team or individually before you start.

Group activity

Everyone will spend 5 minutes designing their own Soundscape mixer from the 4 to choose from. Encourage people to come back and try the other soundscapes they might not have explored yet.

5 Day Challenge - Downloadable resource.pdf

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