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