March Madness isn’t just for basketball fans—it’s the perfect excuse to shake up your wellness routine! Inspired by the NCAA basketball tournament, this Educator Wellness Bracket turns self-care into a fun, friendly challenge. Whether you’re looking to boost your energy, reduce stress, or try something new, the Educator Wellness Bracket gives you a fun way to explore small, realistic wellness strategies—without adding more to your plate.
This bracket challenge features 16 strategies across four big-picture wellness zones:
- Movement
- Sleep
- Nutrition
- Mindfulness & Stress Relief
Each “matchup” invites you to try two strategies, then pick a winner. The winning strategy might be the one that made you feel better, fit more easily into your day, or brought the most joy. By the end, you’ll land on your Final Four favorite wellness wins, strategies worth keeping in rotation year-round. You can print the bracket, fill it in digitally, or just jot down your picks. Let the Wellness challenge begin!
Want to bring your students into the challenge too? Keep reading for a classroom-ready version they’ll love!
Movement Matchups:
Matchup 1: Dance Break vs. Pomodoro Walk
1. Dance Break
Put on your favorite hype song, even for just 2 minutes, and move however feels good. It’s a fast, fun way to shift your mood.
Try this upbeat “Feel Good Friday” playlist(Open Link in new tab)
2. “Pomodoro Walk”
Use a 25-minute focus timer (like the Pomodoro Technique), but instead of breaks for scrolling, take a 2–5 minute brisk walk—lap the hallway, your room, or outside the school. To maximize walking time, try having your teammate join you during planning time or use a walking voice memo to capture your notes.
Free Pomodoro Timer + guide(Open Link in new tab)
Matchup 2: Habit Stacking vs. Copy Room Core
3. Calf Raises While Brushing Teeth
Turn toothbrushing into a mini workout. Do 20–30 calf raises while brushing (morning and night = 2x/day). “Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones,(Open Link in new tab)” by James Clear explains why this approach works!
4. Copy Room Core
While waiting for copies or coffee, sneak in 10 standing core squeezes or slow leg lifts. Invisible, quiet, and productive. “10 Easy Standing Exercises for Abs with No Equipment(Open Link in new tab),” from Real Simple shows recommended moves!
Sleep Matchups
Matchup 3: Screens Off vs. Countdown Sleep Rule
5. “Screens Off” Rule
Cut screen time an hour before bed to improve sleep quality. Use this time without screens for low-effort prep (like laying out clothes) or something relaxing like reading. “Blue Light Has a Dark Side(Open Link in new tab),” from Harvard Health Publishing explains why screens can hinder quality sleep.
6. 10-3-2-1 Sleep Rule
No caffeine 10 hours before bed, No food 3 hrs before, no work 2 hrs before, no screens 1 hr before—try just one or all four! “Count Down–Not Sheep–to a Good Night’s Sleep(Open Link in new tab),” from Columbia University explains the why and how.
Matchup 4: Reverse Alarm vs. Bedtime Gratitude
7. “Reverse Alarm” Wind-Down
Set a nightly reminder to start your wind-down routine—just like a morning alarm, but for relaxing.
“Wind-Down Time: How and Why to Add it to your Daily Routine(Open Link in new tab),” from Calm includes ideas for your nightly wind-down.
8. Bedtime Gratitude List
Write down 3 good things before bed to shift your brain out of stress mode and prep for better sleep.
“Sleep and Gratitude: The Secret to a Happier, Healthier Life(Open Link in new tab)” relates the science behind this surprising connection.
Nutrition Matchups
Matchup 5: Snack Makeover vs. Prep 3
9. “Snack Makeover” Challenge
Swap your go-to snack for one with protein + fiber—like apple slices + peanut butter or roasted chickpeas. “50 Healthy Snack Ideas for Busy Teachers(Open Link in new tab),” from The Animated Teacher, is full of fresh suggestions.
10. Sunday “Prep 3”
Every Sunday, prep 3 easy, grab-and-go lunches—think leftovers, salad jars, or wrap + fruit combos. You’ll thank yourself by Wednesday. Teacher Meal Prep Lunches: 3 Make Ahead Lunch Ideas(Open Link in new tab) from Mrs. Katie in Elementary offers tips get started.
Matchup 6: Eat the Rainbow vs. Hydration Station
11. Eat the Rainbow
Challenge yourself to eat at least 3 different-colored fruits or veggies each day this week. Snap a quick photo or track it on a sticky note to keep it fun and hold yourself accountable.
12. Hydration Station
Make water more fun: add fruit, use a tracker app, or create a water-drinking competition with students.
“Tips for Drinking More Water(Open Link in new tab),” from the Mayo Clinic, provides quick hacks.
Mindfulness & Stress Relief Matchups
Matchup 7: Box Breathing vs. Color Breathing
13. Box Breathing
Box breathing is a simple relaxation technique that can help you calm anxiety, ‘reset your breath,’ and restore calm. This short video(Open Link in new tab) from Sunnybrook Hospital provides a guided demonstration.
14. Color Breathing
Use “color breathing,” imagining breathing in a calming color and out a stressful one. Try it with this 2-minute video(Open Link in new tab) from Healthy Minds.
Matchup 8: No Work Lunch vs. 3 Good Things
15. “No-Work Zone” Lunch
Designate lunch as a no-work zone for one week—no grading, emails, or planning. Take this time to fuel your body and mind for the rest of the day! “Three Ways to Set Boundaries and Say No at School(Open Link in new tab),” by Alex Venet offers real-world tips from an educator who decided to “say no to hangry” at school.
16. 3 Good Things At the end of the day, jot down 3 things that went well, whether big wins, small joys, or anything in between. It’s a proven way to boost mood and reduce stress. “Three Good Things(Open Link in new tab),” from The Greater Good Science Center from the University of Berkeley explains how to incorporate this practice.
Want to Bring the Challenge to Your Students?
We’ve created a student-friendly version of the challenge too! The Healthy Habits Challenge: Final Four Edition is perfect for classroom use and includes 16 wellness strategies across the same categories. It’s designed with a mix of school-based and at-home actions, making it easy for students to explore wellness both in and out of class. Use it as a class challenge, morning routine, or brain break activity. The resource includes a printable bracket and simple teacher instructions to help you get started.
Student Healthy Habits Challenge Bracket(Open Link in new tab)
Student Healthy Habits Challenge Guide(Open Link in new tab)
Your Final Four
After trying out each matchup, pick your top four strategies—the ones that helped you feel most energized, focused, or calm. Celebrate your “Final Four” wellness wins and keep those habits going!
Want to go bigger? Have your class or school join in, compare brackets, or post favorites on a shared board!
About the Author
Sarah Murphy is the Evaluation Manager and a Professional Learning Specialist at Teaching Channel. She holds a B.A. in History and a Master’s in Education. Sarah began teaching in 2004 at the elementary level. She now leads Teaching Channel’s Evaluation Team, managing our wonderful team of Course Evaluators. Sarah is also a coursewriter and content creator, specializing in edtech, educator wellness, and content area teaching.
Fun fact: Sarah has camped in 18 national parks and hopes to visit all 63 someday!
