Table 1 Weekly topics and challenges for the Live More Project Intervention
Week/topic | Daily challenge | Weekly challenge |
|---|---|---|
1. Language and Emotion | Offer a genuine compliment | Memorise an inspirational text or saying |
2. Posture and Regular Physical Activity | Spend 30 min of moderate exercise or 10,000 steps | 20 min of guided resistance exercises |
3. Sunlight and Natural Environments | Spend 30 min in an uplifting natural environment | Experience a sunrise |
4. Social Connections | Do something intentional to show you care | Forgive someone who has hurt you |
5. Positive Outlook | Spend 15 min to reflect on three things that went well | Write a letter of gratitude to someone and share it with them |
6. Diet and the Gut Health Connection | Eat eight serves of plant-based food | Prepare a high-fibre, plant-based meal with one or more friends |
7. Rest | Spend eight hours in bed without a device | Spend an evening by firelight |
8. Stress Management | Spend 15 min in a quiet place, relaxing and being mindful of surroundings | Take a day off work and a digital Sabbath (going “off-line” for 24 hr to recharge) |
9. Signature Strengths and Serving Smart | Perform a random act of kindness | Use signature strength to perform an act of service |
10. Flourishing | Continue challenges found to be helpful | Continue challenges found to be helpful |