4th H for Health

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January 2026

Inspiration and activities for memorable meetings

Practice Kindness

Bonus Activity:

1.     Day 1 Challenge: Brighten Someone’s Day

  • Your favorite thing about them
  • Something they have done for you that was nice
  • A skill they have that you admire

2.     Day 2 Your Challenge: Be Kind to Yourself!

  • List the reasons you are awesome
  • Take time to pause and notice your self-talk
  • Schedule down time today

3.     Day 3 Your Challenge: Complete at Least One Random Act of Kindness

  • Hold the door open for someone.
  • Do a chore that you normally don’t do.
  • Bring a trash bag on a walk and collect any trash that you come across

4.     Day 4 Your Challenge: Volunteer or help someone

  • If you love animals, contact an animal shelter in your area.
    • If you like reading, see if your local library or nearby hospital has volunteer opportunities.
  • Many schools, community and religious organizations rely on volunteers for all sorts of help.
  • You can also ask friends and family where they volunteer

5.     Your Challenge: Pay it Forward

  • Being kind to others can set off a chain reaction of kindness. Look for opportunities to do something kind that may inspire others to be kind as well.
Music Playlist During Snack  
  • Angels – The XX
  • River – Joni Mitchell
  • White Winter Hymnal – Fleet Foxes
  • Everything I wanted – Billie Elish
  • Cold – Chris Stapleton
  • A Sky Full of Stars

Healthy Snack: Grains

Simple Ingredients:

  • Whole Grain Cereal
  • Milk
  • Sliced bananas
  • Strawberries halved
  • Blueberries
  • Grapes
  • Kiwi
  • Pomegranate seeds

Foods Made From Grains:

Breads, cakes, waffles, pancakes, cookies, bagels, biscuits, crackers, pasta, couscous, oatmeal, breakfast cereals, tortillas, masa, rice noodles, soba noodles, udon noodles, grits, pizza crust, pretzels, rice cakes, rice paper, popcorn, muffins & more!

Movement Activity:

Sit Ups

Do as many sit ups as possible for 20 seconds then rest for 10. Repeat 4-8 times

  • Lie on back with knees bent, arms straight overhead.
  • Forcefully, sit up, using arms to give momentum.
  • Touch hands to ground and chest to knees.
  • Lower down to floor and repeat.
  • Make sure bottom stays in contact with ground at all times.

Thriving Model of Positive Youth Development

Have you ever wondered why the meetings in our 4-H program start with a role call question? Building a sense of belonging in the 4-H community is one of four core concepts of the Thriving Model of Positive Youth Development that a 4-H program can intentionally do. We strive to build this welcoming feeling and offer kindness to help build this sense of belonging throughout project meetings, club meetings, workshops, and events offered. What better way to build a community than to find similarities among the membership? Some of these questions are simple, some are silly, and some can get more involved depending on the purpose of the meeting, but it’s a great way to get to know everyone. The role call activity can be a question that everyone uses to introduce themselves or can be an activity, such as “which would you rather?” We highly encourage everyone to get involved, get to know each other, and find that sense of belonging in the 4-H program!

Developmental Context (4-H Programs)

Youth will experience sparks, begin to experience a sense of belonging, and build relationships. 

  • Sparks
  • Belonging
  • Relationships
  • Engagement

Youth Thriving (Social, Emotional & Cognitive Learning)

Youth deepen their sparks, expand their interests, and engage at higher levels while growing awareness of 4-H opportunities and their place in the world.

  • Growth mindset
  • Openness to challenge and discovery
  • Hopeful purpose
  • Prosocial orientation
  • Transcendent awareness
  • Positive emotions
  • Goal setting and management

Developmental Outcomes (Positive Youth Development)

Youth build confidence in their sparks, expand involvement, and branch out beyond their immediate circle of participation.

  • Positive academic attitude
  • Social competence
  • Personal standards
  • Connection with others
  • Personal responsibility
  • Contribution

Long-term Outcomes 

Youth use their skills and experiences to be beyond ready to transition into adulthood and thrive in their future. 

  • Academic or vocational success
  • Civic engagement
  • Employability and economic stability
  • Happiness & wellbeing