The Badge Archive

Brainstorm Wellness Activities

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:

  • Posterboard or whiteboard.
  • Thick marker.
  • Paper.
  • Pencils or pens.
  • (Optional) Computers, smartphones, or tablets for snapping photos or taking notes.

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

  1. Identify current habits and routines (Estimated Time: 5–8 min)
    • Scouts name wellness actions they already do or want to do more often. See list below for ideas.
    • Encourage ideas for multitasking wellness with other activities (e.g., stretching while watching a show).
    • (Optional) Share ideas aloud or jot them on paper.
  2. Brainstorm ways to shake up routines (Estimated Time: 10–12 min)
    • Scouts think of creative ways to sneak wellness into their daily schedule, especially at less typical times like early morning, lunch, or right before bed.
    • Write ideas as a group on a board or poster.
    • (Optional) Scouts take notes or snap a photo of the group list.
  3. Create personalized wellness plans (Estimated Time: 8–10 min)
    • Scouts choose wellness actions that feel realistic and meaningful to them.
    • They jot down when and how they’ll try each action, especially in new time slots or paired with another routine.
    • Focus on short, supply-free options like breathing exercises, journaling, movement, or nature time.
  4. Try the new routine for one week (Estimated Time: 2–3 min)
    • Scouts commit to testing their plan with at least one wellness break per day for at least one week.
    • (Optional) Use a journal, checklist, or tracker to log progress and reflect. See Printable Tracker below.
  5. (Optional) Reflect and share results (Estimated Time: 5–7 min)
    • Scouts share what worked, what surprised them, or what they’d keep or change next time.
    • (Optional) Create a poster of “favorite shake-up strategies” to help future scouts brainstorm.

Examples of Wellness Activities

Physical Movement

  • Stretching or yoga
  • Walking or biking
  • Dancing around their room
  • Jumping jacks or a mini workout
  • Playing a sport or active game

Relaxation & Mindfulness

  • Breathing exercises or body scans
  • Listening to calming music
  • Sitting quietly or daydreaming
  • Meditating (even just 1–2 minutes)
  • Watching clouds or focusing on a quiet moment

Mental Clarity

  • Journaling or writing poetry
  • Reading something enjoyable
  • Doodling or coloring
  • Organizing one small part of their space
  • Making a to-do list to offload mental clutter

Social & Emotional Boosts

  • Texting a kind message to a friend
  • Sharing a meme or song with someone
  • Saying something positive to themself in the mirror
  • Replaying a funny or good memory
  • Talking with someone they trust

Sensory & Reset Tools

  • Drinking water or making a cup of tea
  • Applying scented lotion or lip balm
  • Holding something textured or grounding
  • Watching a candle flame flicker or smelling fresh air
  • Taking a tech break or resting their eyes

Printable Journal-Style Wellness Break Tracker

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

WELLNESS SHAKE-UP TRACKER
Name: _________________________
Week of: _____________________

Wellness activity plan:

DAY 1 (e.g., Monday)

  • Time of day: ____________________
  • What I did (wellness activity): ____________________________
  • How I felt / Notes: ________________________________________

DAY 2 (e.g., Tuesday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

DAY 3 (e.g., Wednesday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

DAY 4 (e.g., Thursday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

DAY 5 (e.g., Friday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

DAY 6 (e.g., Saturday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

DAY 7 (e.g., Sunday)

  • Time of day: ____________________
  • What I did: ____________________________
  • Notes: ________________________________________

Reflection Questions:
• What time of day worked best for you?
• Which activity helped your body or mind feel better?
• What would you try again next week?

Tia Kennard