Wellness Program Planner

Input

Program Info

A 12-week corporate wellness program for a 200-person tech company. Employees are mostly sedentary (desk jobs), ages 25-50, with high reported stress and poor sleep. Budget is $15K. Goals: reduce sick days, improve engagement scores, and introduce healthy daily habits.

Program Type

corporate

Focus Areas

Stress management, Physical fitness, Sleep, Ergonomics

Duration

12-weeks

Participants

large

Output (excerpt)

12-Week Corporate Wellness Plan (200 employees, $15K)

Weeks 1-4 - Foundations: Ergonomic desk audits, daily stretch breaks, a 'steps challenge' with team leaderboards.
Weeks 5-8 - Stress & Sleep: Lunch-and-learn on stress, guided breathing sessions, a sleep-hygiene toolkit, no-meeting Fridays.
Weeks 9-12 - Habit Lock-In: Walking meetings, optional fitness classes, peer accountability groups.
Budget split: $6K activities, $4K incentives, $3K external facilitators, $2K materials.
KPIs: sick days, eNPS, participation rate.

Input

Program Info

An 8-week wellness initiative for a middle school of 400 students dealing with test anxiety and screen overuse. Want age-appropriate activities involving teachers and parents, low cost, and easy to run during homeroom periods.

Program Type

school

Focus Areas

Mental health, Stress management, Physical fitness

Duration

8-weeks

Participants

large

Output (excerpt)

8-Week School Wellness Program (Grades 6-8)

Format: 15-minute homeroom activities + one parent newsletter per week.
Weeks 1-2: 'Mindful Mornings' breathing and gratitude check-ins.
Weeks 3-4: Movement breaks and a screen-free challenge with a wall tracker.
Weeks 5-6: Test-anxiety coping skills and a study-stress workshop.
Weeks 7-8: Student-led wellness fair and a 'healthy habit' pledge.
Cost: minimal - printable kits and existing staff. Measure with a pre/post student mood survey.

Input

Program Info

A solo freelancer wants a personal 4-week wellness reset after months of overwork. Struggling with irregular sleep, skipped meals, and no exercise routine. Wants realistic, low-friction habits that fit a flexible but busy schedule working from home.

Program Type

personal

Focus Areas

Sleep, Nutrition, Physical fitness, Stress management

Duration

4-weeks

Participants

small

Output (excerpt)

Your 4-Week Personal Reset

Week 1 - Sleep anchor: Fixed wake time, screens off 30 min before bed.
Week 2 - Fuel: Plan 3 simple meals/day; keep grab-and-go healthy snacks at your desk.
Week 3 - Move: 20-min walk after lunch + two short home workouts.
Week 4 - Recharge: Add a 5-min daily mindfulness break and one full day off per week.
Keep it sustainable: pick one habit to carry forward each week rather than overhauling everything at once.