1
TAKE A 15-MIN WALK & WRITE 3 THINGS YOU’RE GRATEFUL FOR
2
DRINK ONLY WATER TODAY & DO SOMETHING CREATIVE
3
STRETCH FOR 5 MINS & REACH OUT TO A LOVED ONE
4
EAT ~3 SERVINGS OF FRUITS & VEGGIES & PRACTICE A POSITIVE AFFIRMATION
5
WALK 7K STEPS & JOURNAL FOR 5-10 MINUTES
6
ENJOY A COLORFUL MEAL & STOP USING ELECTRONICS 1 HOUR BEFORE BED
7
TRY A NEW EXERCISE OR SPORT & MAKE A LIST OF GOALS FOR NEXT WEEK
8
RESTRICT SWEETENED BEVERAGES & PERFORM A RANDOM ACT OF KINDNESS
9
TAKE A RELAXING SHOWER OR BATH & CLEAN/ORGANIZE YOUR SPACE
10
DO A SHORT YOGA OR STRETCHING ROUTINE & MAKE PLANS TO MEET A FRIEND
11
GET ~7 HOURS OF SLEEP & LEARN SOMETHING NEW
12
EAT A NUTRITIOUS BREAKFAST & PRACTICE MINDFULNESS
13
GO FOR A MID-DAY WALK & WATCH A TV SHOW OR MOVIE YOU ENJOY
14
SCHEDULE A PREVENTATIVE CARE APPT & WRITE DOWN 1 THING YOU’RE LOOKING FORWARD TO NEXT WEEK
15
INCORPORATE GREENS INTO EVERY MEAL & SPEND AN HOUR ON A HOBBY
16
DO 5 SQUATS EVERY HOUR & REFLECT ON 5 THINGS YOU LIKE ABOUT YOURSELF
17
SWAP SUGARY DRINKS FOR WATER & CATCH UP WITH FRIENDS OR FAMILY
18
START YOUR DAY WITH STRETCHING & DO SOMETHING FOR YOURSELF
19
EAT ~2 SERVINGS OF FRUIT & PRACTICE DEEP BREATHING
20
GO TO BED HALF AN HOUR EARLIER & SPEND AN HOUR WITH NO ELECTRONICS
21
WALK 10K STEPS & MAKE A LIST OF YOUR ACCOMPLISHMENTS THIS WEEK
22
TRACK YOUR FIBER INTAKE & DO AN ACTIVITY YOU FIND RELAXING
23
COMPLETE A FULL WORKOUT & CHECK IN ON HOW YOU’RE FEELING
24
CHOOSE LOW-FAT/FAT-FREE DAIRY OPTIONS & TELL A LOVED ONE YOU APPRECIATE THEM
25
TAKE THE STAIRS INSTEAD OF THE ELEVATOR & PRACTICE POSITIVE SELF-TALK
26
CONSUME ~2 SERVINGS OF VEGETABLES & JOURNAL WHAT’S ON YOUR MIND
27
TRY A GROUP EXERCISE CLASS & DO SOMETHING NICE FOR A STRANGER
28
GET ~7 HOURS OF SLEEP & TAKE TIME FOR YOURSELF
29
DANCE TO YOUR FAV MUSIC & WRITE DOWN 1 THING YOU ENJOYED ABOUT THE CHALLENGE
30
ENJOY A COLORFUL MEAL & REFLECT ON 2-3 HABITS FROM THE CHALLENGE YOU’D KEEP DOING
31
TAKE A MID-DAY WALK & REWARD YOURSELF FOR COMPLETING THE CHALLENGE!
REMEMBER, SMALL CHANGES CAN HAVE A BIG IMPACT ON YOUR HEALTH & WELLNESS
BE ACTIVE
GET ENOUGH SLEEP
EAT FOODS THAT SUSTAIN AND FUEL THE BODY