Put your phone in another room for 20 mins Listen for your "fullness" cue and stop there Do 1 minute of Box Breathing 10 Seated Bicep Curls (no weights needed) Drink 1 glass of water for every cup of coffee Say "Thank You" instead of "Sorry" Use positive self- talk/affirmations (e.g., "I can handle this") Write 3 priorities for tomorrow Avoid added sugar for one whole afternoon Set a phone reminder to drink water 5 Gentle Torso Twists Dance to your favorite song Eat a "hydrating snack" (watermelon or celery) Name 5 things you can see right now (5-4-3-2- 1 Exercise) Write a kind text/note to a friend Tidy workspace for 3 mins Drink a glass of water with dinner Add a slice of lemon, lime, or cucumber Do a "Brain Dump" list for 5 minutes 20 Arm Circles (forward/back) Go for a walk Drink water out of your favorite "fancy" glass Prepare a healthy lunch for tomorrow Practice Active Listening Eat a meal sitting down at a table Swap a sugary soda for sparkling water 10 Seated Leg Extensions 15 Shoulder Shrugs Hug a pet, a person, or a soft pillow 1 hour "No Notification" block Compliment a stranger or peer Leave a positive sticky note Reframe a mistake as a lesson Say "No" to an unnecessary task Eat a meal without looking at a screen Reflect on one "win" from yesterday 5 mins of reading Read the nutrition label on a favorite snack Eat the Frog: Do hardest task first Organize one small space (like a drawer) Choose a lean protein (beans, fish, poultry) 10 Standing Side Crunches Doodle or color for 5 minutes Finish a full bottle/glass before lunch Listen to one song that makes you happy 5 Slow Neck Rolls Spend 10 mins "meal prepping" one ingredient Use a smaller plate for your main meal Drink a glass of water right after waking up Write down 3 things you are grateful for Try a new recipe you've never made before Bring a water bottle on a walk or errand 20 Seconds Wrist & Ankle Circles Put your phone in another room for 20 mins Listen for your "fullness" cue and stop there Do 1 minute of Box Breathing 10 Seated Bicep Curls (no weights needed) Drink 1 glass of water for every cup of coffee Say "Thank You" instead of "Sorry" Use positive self- talk/affirmations (e.g., "I can handle this") Write 3 priorities for tomorrow Avoid added sugar for one whole afternoon Set a phone reminder to drink water 5 Gentle Torso Twists Dance to your favorite song Eat a "hydrating snack" (watermelon or celery) Name 5 things you can see right now (5-4-3-2- 1 Exercise) Write a kind text/note to a friend Tidy workspace for 3 mins Drink a glass of water with dinner Add a slice of lemon, lime, or cucumber Do a "Brain Dump" list for 5 minutes 20 Arm Circles (forward/back) Go for a walk Drink water out of your favorite "fancy" glass Prepare a healthy lunch for tomorrow Practice Active Listening Eat a meal sitting down at a table Swap a sugary soda for sparkling water 10 Seated Leg Extensions 15 Shoulder Shrugs Hug a pet, a person, or a soft pillow 1 hour "No Notification" block Compliment a stranger or peer Leave a positive sticky note Reframe a mistake as a lesson Say "No" to an unnecessary task Eat a meal without looking at a screen Reflect on one "win" from yesterday 5 mins of reading Read the nutrition label on a favorite snack Eat the Frog: Do hardest task first Organize one small space (like a drawer) Choose a lean protein (beans, fish, poultry) 10 Standing Side Crunches Doodle or color for 5 minutes Finish a full bottle/glass before lunch Listen to one song that makes you happy 5 Slow Neck Rolls Spend 10 mins "meal prepping" one ingredient Use a smaller plate for your main meal Drink a glass of water right after waking up Write down 3 things you are grateful for Try a new recipe you've never made before Bring a water bottle on a walk or errand 20 Seconds Wrist & Ankle Circles
(Print)
Put your phone in another room for 20 mins
Listen for your "fullness" cue and stop there
Do 1 minute of Box Breathing
10 Seated Bicep Curls (no weights needed)
Drink 1 glass of water for every cup of coffee
Say "Thank You" instead of "Sorry"
Use positive self-talk/affirmations (e.g., "I can handle this")
Write 3 priorities for tomorrow
Avoid added sugar for one whole afternoon
Set a phone reminder to drink water
5 Gentle Torso Twists
Dance to your favorite song
Eat a "hydrating snack" (watermelon or celery)
Name 5 things you can see right now (5-4-3-2-1 Exercise)
Write a kind text/note to a friend
Tidy workspace for 3 mins
Drink a glass of water with dinner
Add a slice of lemon, lime, or cucumber
Do a "Brain Dump" list for 5 minutes
20 Arm Circles (forward/back)
Go for a walk
Drink water out of your favorite "fancy" glass
Prepare a healthy lunch for tomorrow
Practice Active Listening
Eat a meal sitting down at a table
Swap a sugary soda for sparkling water
10 Seated Leg Extensions
15 Shoulder Shrugs
Hug a pet, a person, or a soft pillow
1 hour "No Notification" block
Compliment a stranger or peer
Leave a positive sticky note
Reframe a mistake as a lesson
Say "No" to an unnecessary task
Eat a meal without looking at a screen
Reflect on one "win" from yesterday
5 mins of reading
Read the nutrition label on a favorite snack
Eat the Frog: Do hardest task first
Organize one small space (like a drawer)
Choose a lean protein (beans, fish, poultry)
10 Standing Side Crunches
Doodle or color for 5 minutes
Finish a full bottle/glass before lunch
Listen to one song that makes you happy
5 Slow Neck Rolls
Spend 10 mins "meal prepping" one ingredient
Use a smaller plate for your main meal
Drink a glass of water right after waking up
Write down 3 things you are grateful for
Try a new recipe you've never made before
Bring a water bottle on a walk or errand
20 Seconds Wrist & Ankle Circles
