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