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