Module Reference Guide

Use this guide to quickly jump to each 20-minute digital challenge. Click a link below to go straight to that module’s section and details!

• Time Management Digital Challenge – Sort activities by priority, build a timed schedule, and compare planned vs. actual time use.

• Goal-Setting Boss Quest – Define short- and long-term goals, assign deadlines, and break them into micro-steps.

• Morning Routine Interactive Guide – Plan and simulate a 5-step morning sequence; adjust time estimates.

• Healthy Sleeping Habits Tutorial – Follow a virtual bedtime routine, set sleep targets, and log actual durations.

• Mindful Breathing Game – Complete three guided breathing levels and track stress ratings before and after.

• Nutrition Explorer Challenge – Build a balanced virtual meal, compare to a real meal photo, and identify healthy swaps.

• Physical Activity Adventure – Do a 10-minute virtual workout, design your own 5-minute routine, and log energy levels.

• Stress-Management Quest – Identify stress triggers, practice two coping techniques, and reflect on what works best.

• Personal Hygiene Challenge – Follow a 7-step virtual grooming routine and audit your real-life habits.

• Digital Organization Mini-Game – Sort files, clear desktop clutter, and set up a folder system.

• Appointment Scheduling Simulation – Practice booking mock appointments with reminders, then add real events.

• Budgeting Boss Battle – Allocate a mock income among expenses, savings, and fun, then build a real budget.

• Social Skills Role-Play Simulator – Practice greetings, small talk, and active listening scenarios.

• Self-Reflection Journal Template – A guided journal to record insights, challenges, and progress.

• Goal Progress Tracker Dashboard – Monitor badges earned, quest completions, and overall goal progress.

• Capstone Independence Quest – Design a week-long plan integrating all new habits and submit your final reflection.

Time Management Digital Challenge

Goal-Setting Boss Quest

Morning Routine Interactive Guide

Healthy Sleeping Habits Tutorial

Mindful Breathing Game

Nutrition Explorer Challenge

Physical Activity Adventure

Stress-Management Quest

Personal Hygiene Challenge

Digital Organization Mini-Game

Appointment Scheduling Simulation

Budgeting Boss Battle

Social Skills Role-Play Simulator

Self-Reflection Journal Template

Goal Progress Tracker Dashboard

Capstone Independence Quest

Goal Setting Worksheet

This worksheet guides you step-by-step through defining, planning, and tracking your goals without needing any external links.

1. Short-Term Goal (2–4 weeks)

Describe one specific, measurable goal to achieve soon.

Goal: ________________________________

Target Completion Date: ________________________

Micro-Steps (3–5 actions)

List the small steps you will take to reach this goal.

2. Long-Term Goal (3–6 months)

Describe a bigger goal to work toward over a longer period.

Goal: ________________________________

Target Completion Date: ________________________

Micro-Steps (3–5 actions)

Break this goal into clear, manageable steps.

3. Identify Blockers

List up to three obstacles or challenges you might face.

4. Strategies to Overcome Blockers

For each obstacle above, write one specific action or resource that will help you overcome it.

1. For Obstacle 1: ____________________________

1. For Obstacle 2: ____________________________

1. For Obstacle 3: ____________________________

5. Check-In Schedule

Plan two dates to review your progress and make adjustments if needed.

1. Date: ______________ Notes on progress: ____________________

1. Date: ______________ Notes on progress: ____________________

Great job! Use this worksheet regularly to stay focused and keep leveling up your goals.

Goal Progress Tracker Dashboard

Use this dashboard to log your quest completions, badges, and reflections in one place. Track how far you’ve come toward leveling up your life!

Progress Summary

• Total Quests: 16
• Quests Completed: ___ / 16
• Completion Rate: ___%

Completion Table

How to Use

1. After each session, check the “Completed?” box and record the date.
2. Note the badge you earned (it appears automatically when you finish the quest).
3. In “Notes / Reflection,” jot one insight or next step.
4. Update the “Quests Completed” count and calculate your completion rate.
5. Review this dashboard weekly to celebrate progress and set new targets.

Good luck—keep tracking and keep leveling up your life! 🎮

Time Management Worksheet

This worksheet will guide you to practice prioritizing and scheduling your day.

1. List Your Daily Activities

Write 8 tasks you do on a typical day:

1. ______________________________
   
   
2. ______________________________
   
   
3. ______________________________
   
   
4. ______________________________
   
   
5. ______________________________
   
   
6. ______________________________
   
   
7. ______________________________
   
   
8. ______________________________
   
   

2. Prioritize Your Tasks

Choose 6 tasks from above. For each, mark High (H), Medium (M), or Low (L):

3. Build Your Day’s Schedule

Divide into Morning, Afternoon, Evening. Plan which tasks go in each block:

4. Compare Plan vs. Reality

At day’s end, pick two tasks and record the planned vs. actual duration:

1. Task: ______________________________
   
   Planned duration: ______ Actual duration: ______
   
   Notes on difference: ______________________________
   
   
2. Task: ______________________________
   
   Planned duration: ______ Actual duration: ______
   
   Notes on difference: ______________________________
   
   

5. Reflection & Next Steps

1. What scheduling challenges did you face today?
   
   ______________________________
   
   
2. How will you adjust your priorities or time estimates next time?
   
   ______________________________
   
   

Great work! Use this worksheet daily to sharpen your time management skills.

Morning Routine Worksheet

Use the Morning Routine Interactive Guide to plan and log your morning routine. Fill in each section before and after you practice.

1. Plan Your 5-Step Morning Routine

List five actions you want to complete each morning and estimate how long each will take.

1. Step 1: __________________________ Planned Duration: ______ minutes

1. Step 2: __________________________ Planned Duration: ______ minutes

1. Step 3: __________________________ Planned Duration: ______ minutes

1. Step 4: __________________________ Planned Duration: ______ minutes

1. Step 5: __________________________ Planned Duration: ______ minutes

2. Schedule Your Routine

Assign start and end times for each step to create a realistic timeline.

3. Log Your Actual Routine

After you complete your morning, record the actual start and end times and note any differences.

4. Reflection & Adjustments

Answer the questions below to improve your routine.

1. Which steps went smoothly and as planned?

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2. Which steps took longer or felt rushed? Why?

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3. What changes will you make to your plan next time?

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Great job! Use this worksheet each day you practice your Morning Routine Interactive Guide to build a consistent, efficient morning habit.

Sleep Hygiene Worksheet

Use the Healthy Sleeping Habits Tutorial to guide your planning and reflection. Fill in each section before and after you practice your bedtime routine.

1. Plan Your 5-Step Bedtime Routine

List five actions you will do each night before bed. Estimate how long each step takes.

1. Step 1: __________________________ Planned Duration: ______ minutes

1. Step 2: __________________________ Planned Duration: ______ minutes

1. Step 3: __________________________ Planned Duration: ______ minutes

1. Step 4: __________________________ Planned Duration: ______ minutes

1. Step 5: __________________________ Planned Duration: ______ minutes

2. Set Your Sleep Goals

Choose a target bedtime and wake-up time. Calculate how many hours of sleep you aim for.

Target Bedtime: ____________ Target Wake Time: ____________

Target Sleep Duration: ______ hours

3. Log Your Actual Sleep

Record when you actually went to bed, when you woke up, and calculate actual sleep duration.

Actual Bedtime: ____________ Actual Wake Time: ____________

Actual Sleep Duration: ______ hours

4. Rate Your Sleep Quality

On a scale of 1 (poor) – 5 (excellent), rate how rested you feel. Then note any factors that helped or hindered your sleep.

Quality Rating (1–5): _____

Factors that affected my sleep:

5. Reflection & Adjustments

Answer the questions below to improve your sleep routine.

1. Which bedtime steps helped you relax and fall asleep faster?

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2. Which steps didn’t work or felt rushed? Why?

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3. What will you change in your bedtime routine to get better sleep?

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Great job! Use this sheet each night you follow the Healthy Sleeping Habits Tutorial to build a consistent, restful sleep habit.

Mindful Breathing Worksheet

Use the Mindful Breathing Game to guide your practice. Fill in each section before and after you play.

1. Pre-Game Stress Level

On a scale of 1 (not stressed) to 5 (very stressed), rate your current stress: ___

2. Guided Breathing Levels

Complete each level in the game. After each, rate your stress (1–5) and note your observations.

Level 1 – Deep Breathing (2 min)
Stress After Level 1: ___


What did you notice?

Level 2 – Slowed Breathing (3 min)
Stress After Level 2: ___


What did you notice?

Level 3 – Focused Breathing (4 min)
Stress After Level 3: ___


What did you notice?

3. Post-Game Stress Level

Now that you’ve completed all levels, rate your current stress on a scale of 1–5: ___

4. Most Effective Technique

Which breathing technique felt most effective for you?

5. Plan for Real-Life Use

When and how will you use these breathing exercises to manage stress?

Great job! Keep this worksheet handy to track your calm moments and practice anytime you need a quick reset.

Nutrition Worksheet

Use the Nutrition Explorer Challenge as your guide. Complete each section to plan, evaluate, and reflect on your meals.

1. Plan Your Virtual Meal Plate

(List foods you choose in the virtual challenge and note their food group and serving size.)

2. Compare to a Real Meal

Take a photo of one meal you ate today. Then fill in the table below based on what you see.

Photo: ____________________________________________

3. Reflection & Healthy Swaps

Answer the questions below to improve your real‐life meals.

1. Which food groups are missing or under-represented in your meal?

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2. What healthy swap could you make (e.g., white rice ➔ brown rice, chips ➔ carrot sticks)?

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3. How will you include more fruits/vegetables or lean proteins next time?

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4. Plan Your Next Meal

Using what you learned, list at least three items you’ll include in your next meal to make it more balanced.

Great job! Keep this sheet to track your meals and practice healthy choices each time you play the Nutrition Explorer Challenge.

Physical Activity Worksheet

Use the Physical Activity Adventure as your guide. Complete each section to plan, log, and reflect on your workouts.

1. Warm-Up Routine

List 3–4 warm-up exercises and estimate how long each will take.

1. Exercise: _______________ Duration: ___ minutes

1. Exercise: _______________ Duration: ___ minutes

1. Exercise: _______________ Duration: ___ minutes

1. Exercise: _______________ Duration: ___ minutes

2. Virtual Workout Log

During the 10-minute guided workout, record each exercise, the number of reps or duration, and your effort level (1–5).

3. Design Your 5-Minute Routine

Choose 3–5 exercises you’d like to include in a short workout. Specify reps/time and rest between exercises.

1. Exercise: _______________ Reps/Time: ______ Rest: ______

1. Exercise: _______________ Reps/Time: ______ Rest: ______

1. Exercise: _______________ Reps/Time: ______ Rest: ______

1. Exercise: _______________ Reps/Time: ______ Rest: ______

1. Exercise: _______________ Reps/Time: ______ Rest: ______

4. Log Your Custom Routine

Perform your 5-minute routine. Record actual reps/time and rate your energy level before and after (1-5).

5. Reflection & Next Steps

1. What did you like most about the virtual workout?

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2. Which exercise in your custom routine was most challenging?

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3. How did your energy change from start to finish?

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4. What will you add or change in your next workout?

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Great job! Use this worksheet each time you play the Physical Activity Adventure to build consistency and track your fitness progress.

Stress Management Worksheet

Use the Stress-Management Quest to guide your practice. Complete each section to identify stressors, try coping techniques, and reflect on what works best.

1. Identify Stress Triggers

List three situations, thoughts, or events that often cause you stress.

1. Trigger: _________________________________

1. Trigger: _________________________________

1. Trigger: _________________________________

2. Rate Your Stress Level

On a scale of 1 (no stress) to 5 (very stressed), rate how intense your stress feels in each situation above.

1. Trigger 1 Stress Level: ___

1. Trigger 2 Stress Level: ___

1. Trigger 3 Stress Level: ___

3. Practice Coping Techniques

The Quest introduces several techniques. Choose two to try below, then rate their effectiveness.

Technique 1 (name): _______________________
• Steps you took: __________________________
• Effectiveness (1–5): ___

Technique 2 (name): _______________________
• Steps you took: __________________________
• Effectiveness (1–5): ___

4. Compare & Reflect

Answer the questions below based on your practice.

1. Which technique helped reduce your stress the most?

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2. How did your body or mind feel differently after using it?

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3. What might make this technique even more effective next time?

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5. Plan for Real-World Use

Choose one trigger from Section 1 and one technique from Section 3. Describe how and when you will use this technique the next time you encounter that trigger.

Trigger: __________________________
Technique: ________________________
When/How: _________________________

Great job! Keep this worksheet handy to track your stress levels and practice techniques anytime you play the Stress-Management Quest.

Personal Hygiene Worksheet

Use the Personal Hygiene Challenge to guide your grooming audit. Complete each section to evaluate your current routine and plan improvements.

1. Daily Grooming Audit

List the steps you currently follow each day for personal grooming. Check off what you do regularly.

2. Virtual 7-Step Grooming Routine

In the Personal Hygiene Challenge, you complete a 7-step virtual routine. Write down each step and rate your confidence in doing it solo (1 = not confident, 5 = very confident).

3. Compare & Identify Gaps

Review your daily audit (Section 1) and the virtual routine (Section 2). List three grooming steps you need to add or improve.

4. Improvement Plan

For each gap you listed, write a specific action you will take to include or improve this step in your daily routine.

1. For item 1: _________________________________

1. For item 2: _________________________________

1. For item 3: _________________________________

5. Reflection & Habits

Answer the questions below to build lasting hygiene habits.

1. Which new grooming step will be most challenging to add? Why?

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2. How will you remind yourself to practice this step daily?

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3. When do you plan to review your progress with this plan? (Date): _______
   
   
   
   
4. How will adding these steps make you feel more confident?

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Great job! Keep using this worksheet alongside the Personal Hygiene Challenge to track your progress and maintain a healthy routine.