THE SWITCH CHALLENGE

FOR HEALTH & WELLBEING

Health encompasses physical, mental, social and spiritual well-being.

Are you ready to take actions to enhance your health and wellbeing?

3 STEPS:

1. Consider some health & lifestyle SWITCHES

2. Set your own goals in different areas of your life

3. Build your tribe. Changing your life is easier when you have the support of friends

CONSIDER SOME SWITCHES

Decide which SWITCHES you want to implement in your life and how often. The more you switch, the better the results. 

Find more SWITCHES in this pdf document:

The Switch Challenge

27MB ∙ PDF file

Download

Download

ADDITIONAL RESOURCES:

Alcohol cessation resources (1, 2, 3, 4, 5, 6)

Smoking cessation resources (1, 2, 3, 4, 5, 6, 7)

Relaxation methods (EFT, SEDONA)

SET YOUR GOALS

Life crafting is the process of making concrete plans to create change in one’s life. It leads to a sense of self-determination which leads to the following benefits:

Higher academic achievement/ lower school dropout, higher career achievement, emotional well being, better health outcomes,  longevity

Life crafting exercise (adapted from Prof Schippers’ work) [30 min]

1. What are your hobbies, activities, things you liked to do as a child?

2. What are your positive characteristics and your developmental areas (things you’d like to improve)? 

3. What will your future look like if you don’t use your full potential/make any changes to your life now?

4. Imagine anything is possible, what would your ideal future look like? (think about your health, career/education, family/social life, spiritual life)

5. Describe 1-2 goals you would like to pursue based on your ideal future in the following areas (health, career/education, family/social life, spiritual life).

   What are the steps you will take to reach each goal?

   Here are some examples to inspire you:

Goal Setting Tables

84.4KB ∙ PDF file

Download

Download

6. Prioritise your goals. Start with the most important goal in each area. How much time will you spend on each goal each week? Slot your actions in your weekly schedule.

7. What are potential obstacles you may face in achieving your goals? What can you do if faced with these obstacles? (If I encounter obstacle A, I will do action B)

BUILD YOUR TRIBE

1. Discuss your goals with a friend. This will help you commit to your goals

2. Write your goals and stick them on your fridge

3. Recruit 5-10 friends/family members to join you on your SWITCH journey

4. Share this challenge on social media to start a positive ripple effect

Remember setbacks are normal. Just try again and keep going.

About the author

Abir Ballan has a Masters in Public Health, a graduate degree in special needs education and a BA in psychology. She is a children’s author with 27 published books. 

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