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“Do this” task jar

A simple way to introduce movement at times when there is nothing to do.
Time

Continuously or during a specific test period

Difficulty

Easy

Equipment

For example, a glass jar, box, paper, pencils, cardboard, or large sheet of paper

Participants

1–10

How?

How to do it

Tip: Young people can often be inspired by playful competition. Feel free to hold a competition to see who can complete the most tasks from the jar.

  1. Prepare the jar. Compile a list of small tasks that bring joy and encourage movement. You can make the list yourself, together with colleagues, or with the young people.

  2. Write the tasks on pieces of paper. Adjust the number of tasks to the number of users and make sure there are enough pieces of paper. Put the tasks in the chosen jar or box.
    Examples of tasks:

    • Do 5 squats and think of something fun that happened this week.
    • Walk around the house for 10 minutes and think of 3 things you are good at.
    • Stand on one leg while writing and sending an encouraging message to a friend.

  3. Update regularly. Add new tasks at regular intervals. Change the content, for example, according to the season or theme week. You can also come up with new tasks together with the young people.

Why?

The opportunity to act spontaneously strengthens young people’s initiative and sense of agency. Movement breaks support both energy and concentration while providing an opportunity to reflect on one’s own abilities. Positive messages to oneself or others increase self-compassion and community.