The Badge Archive

Wellness Break Tracker

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:

  • List of wellness actions for each scout.
  • Printed tracker for each scout.
  • Pen or pencil for each scout.
  • (Optional) Phone or planner to set reminders.

Instructions (Estimated Total Time: 10–15 min):

  1. Personalize the Wellness List (Estimated Time: 3–5 min)
    • Scouts review the list of no-supply wellness actions.
    • They cross off any activities they already do often, such as walking between classes or closing their eyes to breathe during tests.
    • They then circle three new actions they haven’t tried yet that feel doable or interesting to them.
  2. Set a Simple Daily Plan (Estimated Time: 5–7 min)
    • Scouts write down the three chosen actions in their tracker.
    • They select times of day when they’ll aim to do each action (e.g., morning, lunch break, after school).
    • (Optional) Scouts can add reminders in a planner or phone to build consistency.
  3. Commit to a One-Week Wellness Challenge (Estimated Time: 2–3 min)
    • Scouts commit to taking at least one wellness break per day for a full week.
    • (Optional) At the next meeting, scouts reflect on their tracker: what helped, what didn’t, and which actions they’d continue.

List of Wellness Actions

  1. Close eyes and take 3 deep breaths.
  2. Doodle or write one sentence in a notebook.
  3. Sit quietly and rest your mind.
  4. Say something kind to yourself, out loud or in writing.
  5. Think of one thing you’re proud of today.
  6. Do one simple yoga pose.
  7. Mentally list three things you’re grateful for.
  8. Tidy up a corner of your space.
  9. Watch the sky or a tree for a moment.
  10. Tell someone “thank you” or “I appreciate you”.
  11. Stretch your arms, neck, or back.
  12. Drink a glass of water or eat a snack.
  13. Step outside for fresh air or sunlight.
  14. Do a breathing exercise (e.g., 4-count inhale, 4-count exhale).
  15. Journal one sentence about how you feel.
  16. Dance for 30 seconds.
  17. Doodle something just for fun.
  18. Listen to a favorite song or calming music.
  19. Text a supportive friend or family member.
  20. Watch something that makes you laugh.
  21. Apply lip balm or hand lotion for a small sensory reset.
  22. Walk up and down the hall or stairs.
  23. Do 10 jumping jacks.
  24. Read one quote that inspires you.
  25. Look away from screens and rest your eyes for 3 minutes.

Printable Wellness Break Tracker

WELLNESS BREAK TRACKER
Name: ______________________   Week of: ______________________

My Chosen Wellness Actions:

Action 1: ______________________
Action 2: ______________________
Action 3: ______________________

Time(s) of Day I’ll Try These: (Circle any)
☐ Before school  ☐ Lunch break  ☐ After school  ☐ Evening  ☐ Before bed

DAILY TRACKING LOG

DayDid I take a wellness break?Which activity did I use?How did I feel after? (Optional)
Monday☐ Yes  ☐ No
Tuesday☐ Yes  ☐ No
Wednesday☐ Yes  ☐ No
Thursday☐ Yes  ☐ No
Friday☐ Yes  ☐ No
Saturday☐ Yes  ☐ No
Sunday☐ Yes  ☐ No

(Optional Reflection)
Which wellness action helped the most this week?

What might I keep doing next week?

Tia Kennard