8 Fall Wellness Challenges to Boost Employee Well-Being

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Fall is a season of transitions, making it an ideal time to launch wellness challenges that reset routines and encourage healthier habits.
Seasonal stressors like back-to-school schedules, holiday planning, and shorter days can affect employee well-being, making proactive support essential for workplace wellness.
Fall wellness challenges offer engaging ways to promote physical activity, mental health, and meaningful connections during seasonal shifts.
With creative themes and rewards, fall challenges can boost morale and promote lasting habits that carry into winter and beyond.

As the days grow cooler and the leaves begin to change, fall offers an opportunity to reset routines and refocus on well-being. With back-to-school schedules, holiday planning, and shorter daylight hours, this season can bring new energy as well as fresh challenges for employees.

A fall wellness challenge is a fun, engaging way to help teams stay active, support mental health, and build healthier habits that carry into the winter months and beyond. By embracing the unique rhythms of the season, employers can create experiences that inspire connection, boost morale, and promote well-being at work.

8 Fall Wellness Challenges to Boost Well-Being at Work

1. Stress Less Challenge

Illustration of a person meditating in front of a brain with pink leaves, with the text ‘Stress Less Challenge’ below.

Fall often triggers new stressors as families adjust to back-to-school routines, individuals plan for the holidays, and teams face end-of-year project deadlines. While some pressure can be motivating, prolonged or unmanaged stress can negatively affect physical health and emotional well-being. In fact, chronic stress has been linked to a heightened risk of digestive problems, weight gain, anxiety, depression, sleep problems, memory issues, and even heart disease.

Wellable’s Stress Less Challenge allows employees to explore simple, practical techniques for managing stress in healthy ways throughout every season.

How It Works: During the challenge, employees are encouraged to practice six unique Stress Less Exercises, each of which is designed to help participants explore new stress management techniques. Each time a participant practices an exercise, they earn entries into a raffle for prizes. At the end of the challenge, three grand prize winners are selected.

Stress Less Exercises include:

Mindful Meditation: Focusing attention on the present moment to increase awareness and reduce anxiety
Breath Control: Using slow, deep, and intentional breathing patterns to calm the nervous system
Relaxation Response: Triggering the body’s natural relaxation state through techniques like progressive muscle relaxation
Yoga: Combining movement, stretching, and breathwork to reduce tension and improve mental clarity
Guided Imagery: Visualizing calming or positive scenes to reduce stress and anxiety
Grounding Techniques: Using sensory awareness (touch, sound, or sight) to anchor oneself in the present during stressful moments

Learn more about the Stress Less Challenge

Reward Ideas

Wellness kits with items like essential oils, candles, herbal teas, or cozy blankets
Meditation or mindfulness app subscriptions (e.g., Calm, Headspace, Balance)
Gift cards for spa services, massages, or wellness experiences
Self-care packages (e.g., journals, adult coloring books, gratitude cards)
Time-off rewards such as an extra personal day to relax and reset

2. Gameday Hustle Challenge

A graphic featuring a football above a shield with the text ‘Gameday Hustle Challenge’ on a banner.

Fall is synonymous with football season, typically running from late August to early February, making it the perfect time to connect wellness with a bit of friendly competition. Wellable’s Gameday Hustle Challenge gets employees moving by encouraging physical activity while weaving in fun facts and health tips inspired by the sport.

How It Works: Over the course of four weeks, participants earn Wellable Points for physical activity, which moves them closer to the virtual end zone. Individuals can compete solo or join a team, with team progress measured by the average number of points earned by all members. Rewards are distributed through raffles, and participants earn entries by making progress or completing milestones.

Tips for a successful challenge:

Team size: Create teams of four to eight participants to balance camaraderie with accountability.
Engagement: Keep employees engaged by sharing weekly football trivia, wellness tips, or leaderboard updates.
Accountability: Remind participants that zero points from one team member lowers the team’s average, encouraging everyone to stay active.

Learn more about the Gameday Hustle Challenge

Reward Ideas

Sports gear or fitness equipment (e.g., resistance bands, water bottles, foam rollers)
Game tickets or streaming gift cards so winners can enjoy a real game or sporting event at home
Customized team jerseys or T-shirts with company or challenge branding
Gift card for athletic apparel (e.g., Nike, Adidas, Under Armour)
Home tailgate kits with a cooler, picnic blanket, and insulated tumblers

3. Gratitude Challenge

Illustration of an orange heart with hands inside, framed by laurel branches, with the text ‘Gratitude Challenge’ below.

In the U.S., Thanksgiving is a hallmark of the fall season, while around the world, holidays like China’s Mid-Autumn Festival and Germany’s Erntedankfest tradition celebrate harvest and abundance. These seasonal occasions act as reminders to pause and practice gratitude. Taking time to recognize the good things in life positively impacts health, boosting resilience, reducing stress, and strengthening connections. Wellable’s Gratitude Challenge helps participants build this important skill by providing creative ways to practice gratitude during the challenge and beyond.

How It Works: The challenge begins with a short kickoff video highlighting the health benefits of practicing gratitude. Each subsequent week, participants are introduced to a new Gratitude Exercise by watching an engaging video and logging their completion of an associated activity to earn Wellable Points. Every completed exercise earns entries into a Wellable Points-based raffle, where each Wellable Point earned equals one entry into the raffle.

Gratitude Exercises include:

Gratitude Journaling: Writing down things you are thankful for each day to build mindfulness and positivity
Body Gratitude Meditation: Focusing on appreciation for the body and its abilities
Thank You Letter: Writing a note of thanks to someone who has made a difference in your life
Savoring Surroundings: Pausing to notice and appreciate the beauty in your environment
Gratitude Reminder: Using cues—like a sticky note, calendar alert, or push notification—as a trigger to reflect and be grateful
Gratitude Reflection: Looking back at positive moments from the day or week to reinforce appreciation
Practicing Praise: Offering sincere compliments to colleagues, friends, or family to spread gratitude

Learn more about the Gratitude Challenge

Reward Ideas

Journals or gratitude-themed books to encourage continued reflection
Mindfulness kits (e.g., candles, essential oils, calming teas)
Gift cards for experiences such as coffee shops, restaurants, yoga studios, or local wellness spots
Charitable donations made in winners’ names to reinforce the spirit of gratitude and giving back
Personalized stationery for writing thank-you notes or reflections

4. Healthy Holidays Challenge

Colorful illustration of smiling shapes wearing party hats under a string of festive pennant flags, with the text ‘Healthy Holidays Challenge’.

The holidays are on the horizon, and between the festive meals, busy schedules, and end-of-year commitments, healthy habits can be harder to maintain. Wellable’s Healthy Holidays Challenge helps employees stay balanced during this season by offering fun, practical ways to make smart choices around nutrition, physical activity, and self-care, so they can enjoy the festivities while still feeling their best.

How It Works: The Healthy Holidays Challenge can run for four to nine weeks as either an individual- or team-based challenge, with each week focusing on a different holiday health topic. Participants earn Wellable Points by logging healthy activities, such as cycling, walking, running, or nutrition tracking, that help them stay on track during the busy season. Every point earned counts as an entry into a raffle, and five grand prize winners will be selected at the end of the challenge.

Tips for a successful challenge:

Focus on balance: Encourage participants to set realistic goals so they can enjoy holiday traditions while still prioritizing health.
Weekly spotlights: Share timely reminders and resources each week, like healthy recipe swaps, mindful eating tips, or stress-reducing activities, to keep participants engaged.
Community support: Create opportunities for employees to share their favorite healthy holiday tips, recipes, or traditions through company communication channels to build connections.
Celebrate progress: Recognize both small wins and big milestones throughout the challenge to keep employees motivated.

Learn more about the Healthy Holidays Challenge

Reward Ideas

Seasonal gift baskets with healthy fall- or winter-inspired snacks, festive teas, or self-care items
Wellness-related gadgets such as fitness trackers, massage tools, or reusable water bottles
Extra day of PTO to relax and make the most of the holidays
Healthy holiday cooking kits with cookbooks, healthy baking sets, or spice bundles to inspire balanced seasonal meals
Fall and winter wellness gear like branded thermoses, cozy blankets, or wellness swag with seasonal flair

5. Candy Corn to Candy Cane Challenge

Illustration of a smiling candy corn and candy cane with the text ‘Candy Corn to Candy Cane Challenge’ above them.

From Halloween through the end of the year, themed parties, sweet treats, and busy schedules can distract employees from focusing on their well-being. Wellable’s Candy Corn to Candy Cane Challenge keeps wellness front and center during the holiday stretch, helping participants stay mindful of their habits while still enjoying all the fun the festivities have to offer.

How It Works: Each week of the challenge, participants receive a health tip on an important holiday wellness topic, along with a single-question Trivia Challenge covering financial wellness, immunity, and more. After logging completion, participants earn Wellable Points and are entered into a raffle to win prizes, meaning the more trivia they complete, the greater their odds of winning. Raffle winners are announced weekly, and at the end of the challenge, three grand prize winners are rewarded.

Tips for a successful challenge:

Consistency: Encourage participants to complete each weekly Trivia Challenge to build steady engagement.
Community fun: Highlight trivia winners or wellness-related fun facts in a weekly email or Slack channel to spark conversation.
Inclusive participation: Emphasize that the raffle system means everyone has a chance to win, not just top performers.

Learn more about the Candy Corn to Candy Cane Challenge

Reward Ideas

Fall-to-winter themed gift baskets (e.g., pumpkin spice teas, dark chocolate, peppermint treats, cozy socks)
Experience rewards (e.g., cooking classes, holiday market/local event tickets)
Seasonal wellness items like insulated mugs, thermoses, or mini humidifiers
Festive self-care kits with candles, aromatherapy, or journals
Extra PTO hours to enjoy holiday downtime

6. Productivity Challenge

Illustration of a person at a desk with charts, graphs, and icons representing tasks and communication, with the text ‘Productivity Challenge’ below.

As fall kickstarts new routines, shifting priorities, and holiday time-off, it’s easy for employees to feel pulled in many directions at once. Wellable’s Productivity Challenge helps participants find balance by building strategies to work smarter during this busy season. By focusing on meaningful outcomes rather than just deadlines, employees can boost efficiency, reduce stress, and create more space for the things that matter most at work and at home.

How It Works: During the challenge, participants will learn about productivity through short educational videos and practice strategies for prioritizing tasks, preventing procrastination, and managing time more effectively. After watching each video, they log the completion of an associated Productivity Exercise to earn Wellable Points and be entered into a raffle to win a reward. Three grand prizes will be awarded at the end of the challenge.

Tips for a successful challenge:

Set clear intentions: Encourage participants to identify one productivity goal at the start of the challenge.
Promote sharing: Create space for employees to share their favorite hacks, apps, or routines for working smarter.
Celebrate progress: Highlight wins, like time saved or goals achieved, to keep employees motivated.
Make it practical: Provide reminders that these strategies can be applied to both work tasks and personal priorities.

Learn more about the Productivity Challenge

Reward Ideas

Productivity tools like planners or notebooks
Noise-canceling headphones or desk accessories for a more efficient workspace
Subscriptions to productivity or mindfulness apps
Experiences like coworking passes, cooking classes, or sporting event tickets

7. Sustainability Challenge

Illustration of a cityscape with wind turbines, trees, and eco-friendly elements, with the text ‘Sustainability Challenge’ above.

The start of a new season is a great time to incorporate new, grounding habits that support personal well-being and the planet. Wellable’s Sustainability Challenge encourages participants to explore practical ways to live more mindfully, with daily activities and tips that promote healthy, eco-friendly choices. By aligning individual actions with broader environmental goals, employees can build lasting habits that benefit themselves and contribute to a more sustainable future.

How It Works: At the start of the challenge, participants receive resources on how simple lifestyle choices can support both personal health and the planet. Each day, they can log a Sustainability Activity to earn Wellable Points, and they’ll also have the chance to complete a four-question Myth Buster Quiz for extra points. Every activity or quiz completion counts as an entry into regular raffles. Three grand prizes will be awarded at the end of the challenge.

Examples of Sustainability Activities:

Bringing a reusable water bottle or coffee cup to work
Taking public transit, biking, or carpooling instead of driving alone
Choosing plant-based or locally sourced meals
Recycling or composting household or office waste
Practicing energy conservation (turning off lights, unplugging devices)
Reusing items instead of single-use products
Spending time outdoors to reconnect with nature

Learn more about the Sustainability Challenge

Reward Ideas

Eco-friendly kits with reusable bags or bottles
Gift cards for sustainable brands or local farmers’ markets
Plants or desk greenery
Solar-powered phone chargers or other green tech gadgets
Charitable donations to environmental organizations in winners’ names
Experience rewards like outdoor adventure passes or community garden memberships

8. Hooked on Healthy Habits Challenge

Illustration of a woman drinking a smoothie and a man lifting a dumbbell while eating a healthy meal, surrounded by fruits and vegetables, with the text ‘Hooked On Healthy Habits Challenge’ below.

Whether it’s adjusting to new schedules, settling back in from summertime vacations, or getting used to shifting daylight hours, fall is a time to reset routines. This time of year offers a natural chance to reflect on daily patterns and build habits that better support long-term health and productivity. Wellable’s Hooked on Healthy Habits Challenge helps participants break unhelpful routines and establish positive ones, offering practical strategies to create lasting change and align new rhythms with personal well-being goals.

How It Works: During the challenge, participants learn about habit formation through short educational videos and practice effective strategies to replace unhelpful behaviors with healthier routines. After completing each Healthy Habits Exercise, participants log their progress to earn Wellable Points and are entered into a raffle. At the end of the challenge, three grand prize winners are selected.

Tips for a successful challenge:

Start small: Encourage participants to focus on one or two habits at a time for better success.
Promote reflection: Have employees track what works best for them to deepen awareness.
Encourage sharing: Create space for participants to share strategies or wins, helping build accountability.
Celebrate progress: Recognize both consistency and creativity in building new habits.

Learn more about the Hooked on Healthy Habits Challenge

Reward Ideas

Personalized planners or journals
Gift cards for wellness apps, bookstores, or coffee shops
Wellness kits with items like water bottles, sleep masks, or resistance bands
Experience rewards such as fitness classes, meditation workshops, or cooking demos
Extra PTO hours to encourage rest and rejuvenation

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Frequently Asked Questions

What makes fall a good time for wellness challenges?

Fall brings natural shifts in routines and priorities, making it an ideal moment to encourage employees to reset habits, manage stress, and build healthier lifestyles.

How do fall wellness challenges work?

Each challenge focuses on a theme—such as stress management, gratitude, or productivity—and gives participants structured activities to complete to earn Wellable Points and be entered into raffles for rewards.

What types of activities are included in wellness challenges?

Activities range from stress-reducing techniques like meditation and yoga to seasonal wellness trivia, habit-building exercises, sustainable actions, or team competitions.

How do wellness challenges benefit employers?

Wellness challenges help companies foster stronger cultures, improve engagement, and show employees that their well-being is valued, leading to happier, healthier, and more productive teams.