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