The Badge Archive

Brainstorm Self-Care Actions

Fulfills Step 2 of GSUSA Mind, Body, Me badge requirements.

Info Needed: Wellness doesn’t have to be big or time-consuming. It can fit into five-minute breaks or existing habits. Scouts can create and track simple habits that help them feel better throughout the week.

Items Needed:

  • Paper or Wellness Break tracking sheet
  • Pencils or pens
  • (Optional) Computers, smartphones, or tablets for setting reminders or journaling

Instructions (Estimated Total Time: 30–40 min):

  1. Brainstorm wellness boosters. (Estimated Time: 7–10 min)
    • Scouts list small self-care actions they can do in 5 minutes or less. (See suggestion list below for ideas).
    • Scouts choose 3–5 wellness actions they’d like to try this week. They write them down to help remember their choices.
  2. Create a weekly break plan. (Estimated Time: 8–12 min)
    • Scouts look at their daily routine and decide when they could realistically fit in a 5-minute wellness booster: before school, after homework, or even during a break.
  3. Try sample break as a group. (Estimated Time: 5–8 min)
    • Leaders guide scouts through 1 quick wellness activity
    • Scouts notice how they feel before and after each.
  4. Commit to a one-week routine. (Estimated Time: 2–3 min)
    • Scouts agree to take one or more wellness breaks each day for a week.
    • Remind them to track what they try and how it affects their mood or energy.
    • (Optional) Use a journal, checklist, or tracker to log each wellness break. (See possible printable below).
    • (Optional) Scouts set gentle reminders on their phone or device.
  5. (Optional) Share reflections at next meeting. (Estimated Time: 5–7 min)
    • Scouts discuss what worked well, what surprised them, or what they’d change.
    • Leaders may collect ideas for a group wellness board or future break stations.

Possible Self-Care Actions (5 Minutes or Less):

  • Stretch your arms, neck, or back.
  • Drink a glass of water or eat a snack.
  • Step outside for fresh air or sunlight.
  • Do a breathing exercise (e.g., 4-count inhale, 4-count exhale).
  • Journal one sentence about how you feel.
  • Doodle something just for fun.
  • Listen to a favorite song or calming music.
  • Text a supportive friend or family member.
  • Watch something that makes you laugh.
  • Apply lip balm or hand lotion—small sensory reset.
  • Tidy up one corner of your space.
  • Walk up and down the hall or stairs.
  • Do one yoga pose or try a body scan.
  • Read one quote that inspires you.
  • Look away from screens and rest your eyes.
  • (Optional) Check in with a goal or habit tracker.
  • (Optional) Say something kind to yourself, out loud or in writing.

Printable Journal-Style Wellness Break Tracker

Copy and Paste what is below or use VTK Wellness Breaks by GSUSA

WELLNESS BREAK TRACKER

Name: _______________________
Week of: _______________________

Wellness Boosters I Plan to Use (5 minutes or less):

DAILY TRACKING

DayHow many breaks did I take today?What wellness action(s) did I do?How did I feel after? (emotion, energy, etc.)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Reflection (at the end of the week):

  • Which break helped you feel the best?
  • Was it easy or hard to remember your breaks?
  • What will you keep doing or change for next week?

Tia Kennard