Did a digital cleanup (files, desktop, apps) Decluttered your workspace Donated books, clothes, or other items Stretched daily for a week Tried a “no spend” day Made a doctor's or dentist appointment Laughed uncontrollably Meditated for 10 minutes or more Attended a protest or rally Made a smoothie with greens in it Spent a day tech- free (or limited) Made your bed every day for a week Reconnected with an old friend Journaled or did a brain dump Made a new friend or connection Danced like no one was watching Planted something (indoor or outdoor) Tried intermittent fasting for a day Slept 8 hours in one night Hugged someone Asked someone for help Attended a comedy show Lifted weights for 20 minutes, 3 times Worked from somewhere new Read or watched something inspirational Made a digital photo album or scrapbook Gave yourself a genuine compliment Recycled something Played a musical instrument Ate a vegetarian or plant- based meal Spent time with a pet or animal Made a gratitude jar Spent 10 minutes doing nothing Scheduled or attended a needed medical exam Colored or drew for 30 minutes Went on a hike or nature walk Went for a swim Skipped dessert for a day Organized your email inbox Did 25 push- ups Spent 15 minutes sunbathing (with protection) Went to a live concert Deep cleaned a room or closet Sat outside without your phone Did 30 minutes of activity, 3 times this week Created a morning routine Watched an outdoor movie Planned a trip Turned off all notifications for one day Tried a new workout Flossed daily for a week Wrote down your goals for the month Found a new podcast you love Cooked a healthy new recipe Practiced breathwork for 5+ minutes Volunteered your time Supported a small or local business Ran or jogged at least 1 mile Went an entire day without soda Helped a coworker, friend, or family member Avoided alcohol for one week Put your phone down 1 hour before bed Let yourself cry without judgment Did one thing to improve your posture Worked on a puzzle Free space! Did a skincare routine Finished a book this week Made a meal plan for the week Did something you’ve been putting off Parked farther away on purpose Watched a new movie Made a DIY self- care product Downloaded a wellness or mindfulness app Went without TV for 5 days Tried a new form of art (clay, collage, etc.) Tried a new breathing technique Meal prepped for three days Joined any type of gym or fitness group Practiced a new language for 15 minutes Did 10 minutes of mobility or foam rolling Played a contact or group sport Spoke positively to yourself in the mirror Went fishing or crabbing Did a body scan meditation Created a vision board Created a list of things that bring you joy Watched a sunset Attended any workout class Smiled at five strangers Took a relaxing bath Practiced mindful eating for one meal Took the stairs for a full week Baked something for someone else Took a meaningful photo Watched a TED Talk or educational video Shared a healthy recipe you made Left a kind comment online Complimented a coworker or teammate Did jumping jacks for 3 minutes straight Attended a spiritual or mindfulness activity Wrote something creative (poem, story, etc.) Hosted a family event or gathering Went to a farmers market Complimented a stranger Watched a sunrise Sang karaoke Unfollowed toxic accounts on social media Treated yourself to ice cream or a treat Spent 30 minutes in silence Tried a new tea or smoothie Wrote down 3 things you're grateful for daily Set a new personal wellness goal Exercised with a friend or family member Complimented your body Walked 10,000 steps in one day Took a nap without guilt Listened to an audiobook or podcast while walking Spent time grounding (barefoot in nature) Listed 5 positive things about yourself Walked or biked instead of driving Adopted or rescued a pet Relaxed in a hammock or cozy spot Logged your food for a week Read poetry or a quote collection Cleaned out your fridge or pantry Completed a digital detox day Decluttered your phone (apps/photos) Created a night routine Planned a road trip Created a playlist of songs that uplift you Slept without your phone nearby Drank 8 cups of water in one day Avoided caffeine for a week Changed one unhealthy behavior Looked through old photos and reminisced Took a one- week break from social media Listened to music that makes you feel good Did yoga 3 times this week Did a random act of kindness Wrote a letter to your future self Bought someone flowers Took a new route on your walk or drive Forgave yourself for something Ate slowly and mindfully Wrote a thank-you note or email Skipped hitting snooze for one day Tried a new fruit or vegetable Ate a meal outside Did a digital cleanup (files, desktop, apps) Decluttered your workspace Donated books, clothes, or other items Stretched daily for a week Tried a “no spend” day Made a doctor's or dentist appointment Laughed uncontrollably Meditated for 10 minutes or more Attended a protest or rally Made a smoothie with greens in it Spent a day tech- free (or limited) Made your bed every day for a week Reconnected with an old friend Journaled or did a brain dump Made a new friend or connection Danced like no one was watching Planted something (indoor or outdoor) Tried intermittent fasting for a day Slept 8 hours in one night Hugged someone Asked someone for help Attended a comedy show Lifted weights for 20 minutes, 3 times Worked from somewhere new Read or watched something inspirational Made a digital photo album or scrapbook Gave yourself a genuine compliment Recycled something Played a musical instrument Ate a vegetarian or plant- based meal Spent time with a pet or animal Made a gratitude jar Spent 10 minutes doing nothing Scheduled or attended a needed medical exam Colored or drew for 30 minutes Went on a hike or nature walk Went for a swim Skipped dessert for a day Organized your email inbox Did 25 push- ups Spent 15 minutes sunbathing (with protection) Went to a live concert Deep cleaned a room or closet Sat outside without your phone Did 30 minutes of activity, 3 times this week Created a morning routine Watched an outdoor movie Planned a trip Turned off all notifications for one day Tried a new workout Flossed daily for a week Wrote down your goals for the month Found a new podcast you love Cooked a healthy new recipe Practiced breathwork for 5+ minutes Volunteered your time Supported a small or local business Ran or jogged at least 1 mile Went an entire day without soda Helped a coworker, friend, or family member Avoided alcohol for one week Put your phone down 1 hour before bed Let yourself cry without judgment Did one thing to improve your posture Worked on a puzzle Free space! Did a skincare routine Finished a book this week Made a meal plan for the week Did something you’ve been putting off Parked farther away on purpose Watched a new movie Made a DIY self- care product Downloaded a wellness or mindfulness app Went without TV for 5 days Tried a new form of art (clay, collage, etc.) Tried a new breathing technique Meal prepped for three days Joined any type of gym or fitness group Practiced a new language for 15 minutes Did 10 minutes of mobility or foam rolling Played a contact or group sport Spoke positively to yourself in the mirror Went fishing or crabbing Did a body scan meditation Created a vision board Created a list of things that bring you joy Watched a sunset Attended any workout class Smiled at five strangers Took a relaxing bath Practiced mindful eating for one meal Took the stairs for a full week Baked something for someone else Took a meaningful photo Watched a TED Talk or educational video Shared a healthy recipe you made Left a kind comment online Complimented a coworker or teammate Did jumping jacks for 3 minutes straight Attended a spiritual or mindfulness activity Wrote something creative (poem, story, etc.) Hosted a family event or gathering Went to a farmers market Complimented a stranger Watched a sunrise Sang karaoke Unfollowed toxic accounts on social media Treated yourself to ice cream or a treat Spent 30 minutes in silence Tried a new tea or smoothie Wrote down 3 things you're grateful for daily Set a new personal wellness goal Exercised with a friend or family member Complimented your body Walked 10,000 steps in one day Took a nap without guilt Listened to an audiobook or podcast while walking Spent time grounding (barefoot in nature) Listed 5 positive things about yourself Walked or biked instead of driving Adopted or rescued a pet Relaxed in a hammock or cozy spot Logged your food for a week Read poetry or a quote collection Cleaned out your fridge or pantry Completed a digital detox day Decluttered your phone (apps/photos) Created a night routine Planned a road trip Created a playlist of songs that uplift you Slept without your phone nearby Drank 8 cups of water in one day Avoided caffeine for a week Changed one unhealthy behavior Looked through old photos and reminisced Took a one- week break from social media Listened to music that makes you feel good Did yoga 3 times this week Did a random act of kindness Wrote a letter to your future self Bought someone flowers Took a new route on your walk or drive Forgave yourself for something Ate slowly and mindfully Wrote a thank-you note or email Skipped hitting snooze for one day Tried a new fruit or vegetable Ate a meal outside
(Print)
Did a digital cleanup (files, desktop, apps)
Decluttered your workspace
Donated books, clothes, or other items
Stretched daily for a week
Tried a “no spend” day
Made a doctor's or dentist appointment
Laughed uncontrollably
Meditated for 10 minutes or more
Attended a protest or rally
Made a smoothie with greens in it
Spent a day tech-free (or limited)
Made your bed every day for a week
Reconnected with an old friend
Journaled or did a brain dump
Made a new friend or connection
Danced like no one was watching
Planted something (indoor or outdoor)
Tried intermittent fasting for a day
Slept 8 hours in one night
Hugged someone
Asked someone for help
Attended a comedy show
Lifted weights for 20 minutes, 3 times
Worked from somewhere new
Read or watched something inspirational
Made a digital photo album or scrapbook
Gave yourself a genuine compliment
Recycled something
Played a musical instrument
Ate a vegetarian or plant-based meal
Spent time with a pet or animal
Made a gratitude jar
Spent 10 minutes doing nothing
Scheduled or attended a needed medical exam
Colored or drew for 30 minutes
Went on a hike or nature walk
Went for a swim
Skipped dessert for a day
Organized your email inbox
Did 25 push-ups
Spent 15 minutes sunbathing (with protection)
Went to a live concert
Deep cleaned a room or closet
Sat outside without your phone
Did 30 minutes of activity, 3 times this week
Created a morning routine
Watched an outdoor movie
Planned a trip
Turned off all notifications for one day
Tried a new workout
Flossed daily for a week
Wrote down your goals for the month
Found a new podcast you love
Cooked a healthy new recipe
Practiced breathwork for 5+ minutes
Volunteered your time
Supported a small or local business
Ran or jogged at least 1 mile
Went an entire day without soda
Helped a coworker, friend, or family member
Avoided alcohol for one week
Put your phone down 1 hour before bed
Let yourself cry without judgment
Did one thing to improve your posture
Worked on a puzzle
Free space!
Did a skincare routine
Finished a book this week
Made a meal plan for the week
Did something you’ve been putting off
Parked farther away on purpose
Watched a new movie
Made a DIY self-care product
Downloaded a wellness or mindfulness app
Went without TV for 5 days
Tried a new form of art (clay, collage, etc.)
Tried a new breathing technique
Meal prepped for three days
Joined any type of gym or fitness group
Practiced a new language for 15 minutes
Did 10 minutes of mobility or foam rolling
Played a contact or group sport
Spoke positively to yourself in the mirror
Went fishing or crabbing
Did a body scan meditation
Created a vision board
Created a list of things that bring you joy
Watched a sunset
Attended any workout class
Smiled at five strangers
Took a relaxing bath
Practiced mindful eating for one meal
Took the stairs for a full week
Baked something for someone else
Took a meaningful photo
Watched a TED Talk or educational video
Shared a healthy recipe you made
Left a kind comment online
Complimented a coworker or teammate
Did jumping jacks for 3 minutes straight
Attended a spiritual or mindfulness activity
Wrote something creative (poem, story, etc.)
Hosted a family event or gathering
Went to a farmers market
Complimented a stranger
Watched a sunrise
Sang karaoke
Unfollowed toxic accounts on social media
Treated yourself to ice cream or a treat
Spent 30 minutes in silence
Tried a new tea or smoothie
Wrote down 3 things you're grateful for daily
Set a new personal wellness goal
Exercised with a friend or family member
Complimented your body
Walked 10,000 steps in one day
Took a nap without guilt
Listened to an audiobook or podcast while walking
Spent time grounding (barefoot in nature)
Listed 5 positive things about yourself
Walked or biked instead of driving
Adopted or rescued a pet
Relaxed in a hammock or cozy spot
Logged your food for a week
Read poetry or a quote collection
Cleaned out your fridge or pantry
Completed a digital detox day
Decluttered your phone (apps/photos)
Created a night routine
Planned a road trip
Created a playlist of songs that uplift you
Slept without your phone nearby
Drank 8 cups of water in one day
Avoided caffeine for a week
Changed one unhealthy behavior
Looked through old photos and reminisced
Took a one-week break from social media
Listened to music that makes you feel good
Did yoga 3 times this week
Did a random act of kindness
Wrote a letter to your future self
Bought someone flowers
Took a new route on your walk or drive
Forgave yourself for something
Ate slowly and mindfully
Wrote a thank-you note or email
Skipped hitting snooze for one day
Tried a new fruit or vegetable
Ate a meal outside
