Take a power nap (15–20 minutes) Share a healthy recipe with a friend Skip the vending machine today Take the stairs instead of the elevator Take a 10-minute walk Walk one lap around the building or block Do a balance exercise (stand on one foot for 30 seconds) Do 20 jumping jacks Choose a healthy snack (nuts, yogurt, fruit) Track your water intake for one full day Park farther away than usual Spend 10 minutes device- free Drink water right after waking up Stretch for 5 minutes Compliment a coworker Bring a healthy lunch from home Do 15 push-ups (wall or floor) Do gentle stretching before bed Finish a full water bottle before noon Take a screen break for 10 minutes Give someone a genuine compliment Do 20 squats Unplug from electronics one hour before bed Try a new healthy recipe Smile at 5 people today Try a new workout video or class Stretch your neck and shoulders at your desk Add fruit or cucumber to your water Journal for 5 minutes before bed Drink 8 oz of water before lunch March in place during a TV show Meditate or use a relaxation app for 5 minutes Eat a serving of vegetables with every meal Step outside for a mental reset Eat a serving of fruit today Read the nutrition label on a food item Listen to your favorite song Replace a sugary drink with water or tea Go one day without soda or energy drinks Hold a plank for 30 seconds Go to bed 30 minutes earlier than usual Write down 3 things you’re grateful for Invite a coworker to walk with you Take 5 deep breaths before starting work Spend one evening without multitasking Attend a group fitness or wellness class Encourage someone else to fill a bingo square Celebrate a team member’s progress Take a power nap (15–20 minutes) Share a healthy recipe with a friend Skip the vending machine today Take the stairs instead of the elevator Take a 10-minute walk Walk one lap around the building or block Do a balance exercise (stand on one foot for 30 seconds) Do 20 jumping jacks Choose a healthy snack (nuts, yogurt, fruit) Track your water intake for one full day Park farther away than usual Spend 10 minutes device- free Drink water right after waking up Stretch for 5 minutes Compliment a coworker Bring a healthy lunch from home Do 15 push-ups (wall or floor) Do gentle stretching before bed Finish a full water bottle before noon Take a screen break for 10 minutes Give someone a genuine compliment Do 20 squats Unplug from electronics one hour before bed Try a new healthy recipe Smile at 5 people today Try a new workout video or class Stretch your neck and shoulders at your desk Add fruit or cucumber to your water Journal for 5 minutes before bed Drink 8 oz of water before lunch March in place during a TV show Meditate or use a relaxation app for 5 minutes Eat a serving of vegetables with every meal Step outside for a mental reset Eat a serving of fruit today Read the nutrition label on a food item Listen to your favorite song Replace a sugary drink with water or tea Go one day without soda or energy drinks Hold a plank for 30 seconds Go to bed 30 minutes earlier than usual Write down 3 things you’re grateful for Invite a coworker to walk with you Take 5 deep breaths before starting work Spend one evening without multitasking Attend a group fitness or wellness class Encourage someone else to fill a bingo square Celebrate a team member’s progress
(Print)
Take a power nap (15–20 minutes)
Share a healthy recipe with a friend
Skip the vending machine today
Take the stairs instead of the elevator
Take a 10-minute walk
Walk one lap around the building or block
Do a balance exercise (stand on one foot for 30 seconds)
Do 20 jumping jacks
Choose a healthy snack (nuts, yogurt, fruit)
Track your water intake for one full day
Park farther away than usual
Spend 10 minutes device-free
Drink water right after waking up
Stretch for 5 minutes
Compliment a coworker
Bring a healthy lunch from home
Do 15 push-ups (wall or floor)
Do gentle stretching before bed
Finish a full water bottle before noon
Take a screen break for 10 minutes
Give someone a genuine compliment
Do 20 squats
Unplug from electronics one hour before bed
Try a new healthy recipe
Smile at 5 people today
Try a new workout video or class
Stretch your neck and shoulders at your desk
Add fruit or cucumber to your water
Journal for 5 minutes before bed
Drink 8 oz of water before lunch
March in place during a TV show
Meditate or use a relaxation app for 5 minutes
Eat a serving of vegetables with every meal
Step outside for a mental reset
Eat a serving of fruit today
Read the nutrition label on a food item
Listen to your favorite song
Replace a sugary drink with water or tea
Go one day without soda or energy drinks
Hold a plank for 30 seconds
Go to bed 30 minutes earlier than usual
Write down 3 things you’re grateful for
Invite a coworker to walk with you
Take 5 deep breaths before starting work
Spend one evening without multitasking
Attend a group fitness or wellness class
Encourage someone else to fill a bingo square
Celebrate a team member’s progress
