Need help sparking meaningful engagement in your menopause community? Community challenges are a fun and proven way to bring members together, motivate participation, and turn lurkers into contributors. Use these ready-to-go templates to launch inspiring challenges that keep your group active and supportive.
Plan your content calendar and auto-post to Skool, Circle, or Mighty Networks
Community challenges tap into our natural desire for connection, friendly competition, and personal growth. By inviting members to join a collective activity or goal, you make participation less intimidating and more rewarding. Challenges provide a low-pressure way for members to share experiences, learn from each other, and celebrate small wins, which is especially impactful in communities focused on sensitive topics like menopause.
The playful and motivating tone of these challenges encourages members to try new things and contribute at their own pace. Recognition or rewards, even if small, add an extra boost of motivation and help members feel seen and valued. Over time, recurring challenges create a sense of camaraderie, belonging, and trust, strengthening your community's culture and engagement.
Hydration Challenge - Drink at least 8 glasses of water each day this week. Share your progress below!
💡 Example: "Hydration Challenge - Drink at least 8 glasses of water each day this week. Share your progress below!"
Try a new menopause-friendly breakfast recipe and post a photo or description here.
💡 Example: "Try a new menopause-friendly breakfast recipe and post a photo or description here."
Movement Monday - Move your body for at least 15 minutes today. Tell us what you did!
💡 Example: "Movement Monday - Move your body for at least 15 minutes today. Tell us what you did!"
Share your top tip for managing hot flashes. Let’s build a master list together!
💡 Example: "Share your top tip for managing hot flashes. Let’s build a master list together!"
Sleep Tracker Challenge - Log your sleep hours for the next 3 nights. How do you feel after?
💡 Example: "Sleep Tracker Challenge - Log your sleep hours for the next 3 nights. How do you feel after?"
Gratitude Challenge - Share one thing you are grateful for each day this week.
💡 Example: "Gratitude Challenge - Share one thing you are grateful for each day this week."
Self-Care Bingo - Complete any 5 squares from our self-care bingo card and post your results!
💡 Example: "Self-Care Bingo - Complete any 5 squares from our self-care bingo card and post your results!"
Share your favorite menopause myth and bust it with a fact.
💡 Example: "Share your favorite menopause myth and bust it with a fact."
Mood Tracker - Rate your mood each day for a week and share your biggest takeaway.
💡 Example: "Mood Tracker - Rate your mood each day for a week and share your biggest takeaway."
Try one new relaxation technique and tell us how it went.
💡 Example: "Try one new relaxation technique and tell us how it went."
Step Count Challenge - Aim for 7,000 steps a day for 5 days. Who’s in?
💡 Example: "Step Count Challenge - Aim for 7,000 steps a day for 5 days. Who’s in?"
Book Club Challenge - Read a chapter of a menopause-related book and share a takeaway.
💡 Example: "Book Club Challenge - Read a chapter of a menopause-related book and share a takeaway."
Try a guided meditation and let us know how you felt after.
💡 Example: "Try a guided meditation and let us know how you felt after."
Mindful Eating Challenge - Share a mindful meal photo or tip each day this week.
💡 Example: "Mindful Eating Challenge - Share a mindful meal photo or tip each day this week."
Declutter one space in your home and share before and after photos.
💡 Example: "Declutter one space in your home and share before and after photos."
Share your funniest menopause moment to help others laugh along.
💡 Example: "Share your funniest menopause moment to help others laugh along."
Try a new herbal tea and tell us if it helped your symptoms.
💡 Example: "Try a new herbal tea and tell us if it helped your symptoms."
Symptom Swap - Share one symptom and how you manage it. Let’s crowdsource solutions!
💡 Example: "Symptom Swap - Share one symptom and how you manage it. Let’s crowdsource solutions!"
Gratitude for Your Body - Post one thing you appreciate about your body today.
💡 Example: "Gratitude for Your Body - Post one thing you appreciate about your body today."
Try a new sleep routine and report back on what worked or didn’t.
💡 Example: "Try a new sleep routine and report back on what worked or didn’t."
Share your favorite cooling hack for hot days. Let’s help each other stay cool!
💡 Example: "Share your favorite cooling hack for hot days. Let’s help each other stay cool!"
Mood Booster Challenge - Do one thing that lifts your mood and share what it was.
💡 Example: "Mood Booster Challenge - Do one thing that lifts your mood and share what it was."
Try a five-minute stretch routine and tell us how your body felt afterward.
💡 Example: "Try a five-minute stretch routine and tell us how your body felt afterward."
Positive Affirmations - Share your go-to affirmation for menopause and why it helps.
💡 Example: "Positive Affirmations - Share your go-to affirmation for menopause and why it helps."
Fun Fact Friday - Post an interesting menopause fact for others to learn.
💡 Example: "Fun Fact Friday - Post an interesting menopause fact for others to learn."
Try journaling for three days about your menopause journey and share a reflection.
💡 Example: "Try journaling for three days about your menopause journey and share a reflection."
Listen to a menopause podcast episode and share your favorite tip.
💡 Example: "Listen to a menopause podcast episode and share your favorite tip."
Swap skincare tips for menopause-prone skin. What works for you?
💡 Example: "Swap skincare tips for menopause-prone skin. What works for you?"
Try a calming playlist and share your favorite track for relaxation.
💡 Example: "Try a calming playlist and share your favorite track for relaxation."
Share the one menopause symptom that surprised you most.
💡 Example: "Share the one menopause symptom that surprised you most."
Daily Walks Challenge - Take a walk each day for a week and post your favorite walking spot.
💡 Example: "Daily Walks Challenge - Take a walk each day for a week and post your favorite walking spot."
Try a new hobby this week and let us know how it went.
💡 Example: "Try a new hobby this week and let us know how it went."
Share your best advice for someone starting menopause.
💡 Example: "Share your best advice for someone starting menopause."
Try a new breathing exercise and share your experience.
💡 Example: "Try a new breathing exercise and share your experience."
Share a menopause-friendly snack idea and why you love it.
💡 Example: "Share a menopause-friendly snack idea and why you love it."
Menopause Mythbusting - Bring up a stereotype and let’s debunk it together.
💡 Example: "Menopause Mythbusting - Bring up a stereotype and let’s debunk it together."
Try your hand at a new creative activity and share what you made.
💡 Example: "Try your hand at a new creative activity and share what you made."
Share a resource that has helped you during menopause.
💡 Example: "Share a resource that has helped you during menopause."
Week of Wins - Share one small victory related to menopause each day.
💡 Example: "Week of Wins - Share one small victory related to menopause each day."
Try a new form of gentle exercise and tell us what you enjoyed most.
💡 Example: "Try a new form of gentle exercise and tell us what you enjoyed most."
Self-Care Sunday - What self-care practice will you try today?
💡 Example: "Self-Care Sunday - What self-care practice will you try today?"
Select a template that fits your community's needs and current energy. Customize any details, such as timeframes or rewards, and clearly outline the steps so everyone feels welcome to join. Announce the challenge with excitement, pin or highlight the post, and remind members to share their progress. Celebrate participation regularly with shoutouts or small prizes to keep momentum high.
On all platforms, use posts, pinned messages, or stories to announce the challenge. Utilize features like polls, hashtags, or threads to organize responses and make participation easy. Respond to member updates promptly to foster conversation and excitement.
Consider challenges that invite members to share their 'best hot flash hack' or 'evening wind-down routine.' Provide prompts encouraging members to specify which stage of menopause they're in (perimenopause, menopause, postmenopause) to foster tailored advice and relatable experiences. Using specific symptom-focused hashtags can also help organize discussions and highlight unique member contributions.
When creating HRT-related prompts, clarify that experiences and reactions to HRT can vary greatly. Encourage members to share personal journeys rather than medical advice. You might use a 'My HRT Story' challenge or initiate a 'HRT: Pros & Cons' week, reminding participants to respect privacy and consult healthcare professionals for guidance.
Develop challenges that tackle real menopause struggles, such as a '3-Day Sugar Swap' or 'Mindful Eating for Menopause' week. Incorporate prompts about tracking how certain foods affect hot flashes, bloating, or mood swings. Allow space for members to discuss emotional eating triggered by hormonal shifts and celebrate small, sustainable changes together.
Launch a 'Sleep Tracker Challenge' where members log their sleep quality, share strategies for managing night sweats, and discuss the impact of menopause on their rest. Encourage use of sleep journals, before-bed routines, or relaxation techniques, and reward consistency in participation rather than perfection in results to foster a supportive atmosphere.
Create optional, anonymous response formats or use 'Ask Me Anything' style challenges with an expert (like a menopause specialist or pelvic floor therapist). Frame challenges as supportive spaces for open discussion, normalize these symptoms as common menopause experiences, and provide clear community guidelines to ensure respectful dialogue.
Design prompts that invite members to share cultural remedies, family traditions, or personal beliefs about managing menopause. For example, try a 'Global Menopause Wisdom' week where participants post about herbal remedies, dietary customs, or intergenerational stories. Emphasize inclusivity, and highlight the value of hearing from a broad spectrum of experiences to enrich community learning.
Skool · Circle · Mighty Networks