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