How it works
How it works
General
physical
mental
social
FAQs
Welcome to the W3llbeing Games
We are very pleased that you decided to join us for the very first W3llbeing Games. Get ready for 21 days of fun, prizes, and personal growth. We have quite the list of prizes lined up for you, as well as many different challenges based on the three pillars of well-being; physical, mental, and social.
You can start any day, it is never too late to work on yourself. Just do the test from day one and then continue with the current day.
Every day for the next month, you will be given three simple, fun, and effective activities based on these three aspects of well-being, designed to improve your well-being through physical activities, gratitude, and acts of kindness. All of which have been scientifically proven to work!
To further encourage you to work on yourself, we also have many prizes up for grabs; however, to be eligible to receive those prizes, you must post on social media by completing the Tweetable challenges! This measure helps prevent cheaters and scammers from winning our offered prizes because we want to make sure that only the people who honestly worked on themselves are being rewarded. It also helps spread the word to other people who may want to begin their own well-being journey with us because we believe the more people work on their well-being, the happier the world will be.
After you’ve joined the challenge for at least a couple of days, we will let you be the judge. We assure you that if you truly put these activities into practice, you will feel strong, fit, full of energy and positivity! By the end of the month, we will all be better versions of ourselves!

Push-up Challenge

“To keep the body in good health is a duty…otherwise we shall not be able to keep the mind strong and clear.” – Buddha
We can guarantee that by exercising regularly and nurturing our bodies with good food, we will feel much stronger, healthier, and more fulfilled in our everyday lives.
Our regular exercise for this challenge will be push-ups. Why? Well, push-ups are an effective and very simple form of exercise. You can do them anywhere, and you don’t need any equipment! Doing push-ups will help us to improve our posture by strengthening our shoulders, back, and abdomen and lifting our chest, especially for those of us who spend a lot of time in front of our computers. Why not give it a chance to see if it will work the same for you?
Relaxing our bodies relaxes our minds (or have you heard of someone with neck pains having the day of their life?). We are sure you can recognize that tension builds up in our bodies, whether it comes from stiff muscles, tendons, and ligaments because of sitting too much, stress, or just everyday activities. Our conscious mind does not even have to be aware of the tension for it to affect our mood. That’s why, once a week, we will give our bodies a good stretch! Flexibility is just as important as building muscles, especially for people who do not stretch regularly!
And then, we can’t forget about nutrition. We are sure you have heard of the phrase “What we eat affects how we feel.” We have 30 trillion cells (yes, 30,000,000,000,000!) in our bodies; our hearts beat 100,000 times a day; we breathe approximately 20,000 times a day; and our eyes blink around 15,000 times a day. In other words, all of our 78 main organs work day and night for us to keep us alive.
You can compare our bodies to a huge factory. Just imagine how all the workers in the factory would perform when their working environment is unpleasant and unhealthy, the materials are faulty, or the salary is low. That would result in low morale and low-quality production. Such an unfortunate working environment does exactly the same for our bodies.
As a part of taking care of our physical wellbeing, we are going to appreciate all the work our cells do for us by giving them the right nutrition (good vitamins and minerals) with fun nutrition challenges a few times a week.
Gratitude Challenge

What else? Those who express gratitude sleep better, are more hopeful, experience positive emotions more often, are more caring, empathetic, and less materialistic, and find it easier to forgive others. These striking statistics have led to the idea of a “Gratitude Journal” to see whether this exercise can boost our happiness and health. Studies have shown that those who keep a gratitude journal are 25% happier, sleep on average 30 minutes more per night, and exercise 33% more each week than those who do not.
They took 192 students and divided them into three groups:
- The gratitude group was asked to write down five things that they are grateful for every week for ten weeks. This could’ve been anything — from a certain relative or good friend to a sunny day or a delicious slice of pizza.
- The events group was asked to only write down five things that happened to them during the week, e.g., “learned CPR,” “flew back to Sacramento,” and “cleaned out my shoe closet.”
- Participants in the hassles group were asked to write down five things that angered them during the week. Some examples listed by participants included, “a messy kitchen,” “stupid people driving,” and “hard to find parking” etc.
In the second part of the study, 64 adults with neuromuscular disorders were observed. Some of these patients (gratitude group) were asked to take part in the “Gratitude Journal” exercise, while the others (control group) were meant to write down things that happened to them during the day. After three weeks, the gratitude group reported that they slept better and felt more optimistic. Even the spouses of those in the gratitude group noticed that their partners were in better moods!
This is not it. There might be even more to it in the long run: Gratitude journaling lets you leave a legacy gift behind for yourself (or your children) to look back on years from now, allowing you to reflect on all the positive things that occurred in your life. This practice can help you take another perspective on yourself and renew your focus so that you can make room for positive changes in your life.
Practicing gratitude encourages us to shift our consciousness and way of thinking. Instead of focusing on the things in life that we are lacking, we learn to recognize the abundance that surrounds us and perceive them as gifts. The important thing is to train your mind to start paying attention to the gratitude-inspiring events that happen every day. This reconditioning of the mind helps us reevaluate stressful and negative situations in our lives, develop stronger coping skills, and strengthen our social relationships (remember how important these are!). What’s more, because you cannot feel positively and negatively simultaneously, the more gratitude we practice, the more we can ward off feelings of envy, hatred, anger, greed, etc.
Curious to hear some experiences? Here are some comments made by individuals who were asked to keep a gratitude journal while going through a tough time:
- I am reminded that there is more to feel good about than to feel bad about.
- When I’m sinking and get caught up in my problems, it helps me rise above them.
- I actually feel better when I am thinking about all the gifts I have in my life.
- It keeps me in touch with reality out there rather than my constant negative interpretations. I remember that others are there and can be supportive.
- Writing about good things rather than bad things in my life makes me feel lighter inside.
As a tip to help you expand your personal gratitude, you can consider the following facets of gratitude: intensity, frequency, span, and density.
- Intensity: How intense are your feelings when you feel gratitude?
- Frequency: How often do you feel grateful? Several times a day or hardly ever?
- Span: How many things are you grateful for at once? Only 1-2 or 10+ items?
- Density: How many people do you feel gratitude towards for any given positive outcome or event in your life? For example, someone with a strong gratitude disposition may be grateful to parents, elementary school teachers, tutors, mentors, fellow students, God, etc. for obtaining a new job.
Random Act of Kindness

While gratitude results from people receiving kindness from other people, kindness entails enacting kind behavior towards other people. One way to do so is to engage in random acts of kindness. These are all small and big kind acts that people do for one another on a regular basis in their daily lives. They’re not only about seizing opportunities like sharing snacks with a hungry colleague or letting someone with only a few items in front of you in the supermarket lineup, but also about creating opportunities like deciding to cook dinner for a loved one or taking out the garbage even when it’s not our turn.
Research showed that people who committed five acts of kindness one day per week for over six weeks felt better than people who did not. Not only that, but also levels of stress, anxiety, and depression are significantly lower in people who perform acts of kindness than those who don’t. Gestures of goodness simply make us calmer, healthier, and happier. Several studies highlight that random gestures of kindness affect our mental well-being positively as well.
What happens on the other side of the coin, to the people who receive the kind act? Surprisingly, “givers” report a higher level of happiness than “receivers.” Whether it’s time, emotional support or financial resources that they give, studies have shown that “giving” is linked to “happiness”. What’s more, people who spend money on others experience greater happiness than those who spend money on themselves. Isn’t it amazing that by helping others we are also helping ourselves? Just think of every human we can help while improving our own well-being. What a delightful win-win that is!
Did you know that kindness is contagious? The positive effects of kindness are experienced in the brains of every person witnessing the act, improving their mood and making them more likely to ‘pay it forward’. This means one simple good deed can go a long way by creating a domino effect and improving the lives of so many.
The act of giving activates special centers in our brain that are associated with social contact, pleasure, and trust. When performing acts of kindness, the brain produces the “love hormone” oxytocin. It is this hormone that gives us a feeling of warmth, euphoria, and helps us connect while we feel intimate with someone. It further improves our self-esteem, self-confidence, and optimism. Additionally, when we are helping others, both serotonin and endorphins are released. These are known as the “happiness hormones,” as they simply make us feel good, energized, and confident. You can imagine how important these hormones are and how easily our brain produces them when you indulge in acts of kindness.It’s kind of like weight training. We found that people can actually build up their compassion “muscle” and respond to others’ suffering with care and a desire to help. – Weng, Helen
It has been proven that kindness is not something that is fixed but can be enhanced by training and practice. Regularly performing acts of kindness may even lead to significant changes in brain activity. The more we train ourselves to be kind and perform little acts of goodness, the stronger our compassion will be! In the end, this results in higher levels of happiness. One possible explanation is that feelings of compassion, selflessness, and kindness will leave less room for negative feelings.
So, let’s get started!