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