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