My Resolutions Bingo Card
Gabriela Murza, Ashley Yaugher, and Jared Hawkins
How To Play
• Each square covers a general physical and mental wellness goal.
• Each month, write a specific goal that you want to achieve under each general goal (see the back page for ideas). It’s OK to use the same goals if you’re still working on them, but challenge yourself to increase your goals each month as you achieve them.
• Get as many “bingos” as you can each month.
• Remember to keep your goals smart, measurable, actionable, relevant, and time-bound (SMART). Start with a small goal and work your way up.
• Choose a way to reward yourself when you get a bingo.
B I N G O
Exercise regularly. Get a checkup or screening. Eat healthier. Create a positive habit. Reduce stress.
Improve sleep. Be more social. Find a hobby. Choose healthier beverages. Practice self-care.
Limit screen time.
Spend more time outdoors.
Free space! Create my own goal. Practice mindfulness. Learn something new.
Set boundaries. Take movement breaks at work.
Challenge an unhealthy habit. Organize my living space. Celebrate an achievement.
Spend more time with others.
Create connections.
Challenge my mind. Practice breathing techniques. Move more.
Check out the back page for specific resolution ideas!
My Resolutions Bingo Card
Gabriela Murza, Ashley Yaugher, and Jared Hawkins
How To Play
• Each square covers a general physical and mental wellness goal.
• Each month, write a specific goal that you want to achieve under each general goal (see the back page for ideas). It’s OK to use the same goals if you’re still working on them, but challenge yourself to increase your goals each month as you achieve them.
• Get as many “bingos” as you can each month.
• Remember to keep your goals smart, measurable, actionable, relevant, and time-bound (SMART). Start with a small goal and work your way up.
• Choose a way to reward yourself when you get a bingo.
B I N G O
Exercise regularly. Get a checkup or screening. Eat healthier. Create a positive habit. Reduce stress.
Improve sleep. Be more social. Find a hobby. Choose healthier beverages. Practice self-care.
Limit screen time.
Spend more time outdoors.
Free space! Create my own goal. Practice mindfulness. Learn something new.
Set boundaries. Take movement breaks at work.
Challenge an unhealthy habit. Organize my living space. Celebrate an achievement.
Spend more time with others.
Create connections.
Challenge my mind. Practice breathing techniques. Move more.
Check out the back page for specific resolution ideas!
Exercise regularly.
• Do resistance training or weight lifting at least two days each week.
• Stretch before and after each workout.
Get a checkup or screening.
• Get an annual physical or checkup.
• Got recommended vaccinations.
• Get a dental cleaning.
Eat healthier.
• Choose a healthy vs unhealthy snack.
• Eat vegetables every day for at least one meal.
• Improve fiber intake.
Create a positive habit.
• Join a cessation or support group.
• Floss once a day.
Reduce stress.
• Practice a new meditation technique.
• Practice journaling.
• Get a massage.
Improve sleep.
• Sleep at least 7 hours.
• Stop using electronic devices (TV, phone, computer) at least 30 minutes before bed.
• Set up a positive sleep space.
Being more social.
• Reach out to an old friend.
• Make a new friend.
Find a hobby.
• Consider new hobbies.
• Rediscover an old hobby.
Choose healthier beverages.
• Cut out one sugary beverage.
• Drink at least 64 ounces of water a day. Practice self-care.
• Compliment myself.
• Schedule “me” time.
Limit screen time.
• Turn off app notifications on my phone.
• Set up a screen-free time to stay off my phone.
• Avoid doom-scrolling most days.
Spend more time outdoors.
• Go for a walk or hike in nature.
• Go on a camping trip.
• Do some stargazing.
Practice mindfulness.
• Take 5-minute mindfulness breaks.
• Try a new meditation technique.
Learn something new.
• Learn how to play an instrument.
• Learn a new language.
• Improve an existing skill.
Set boundaries.
• Say “no” to requests.
• Limit arguments or negative interactions.
Take movement breaks at work.
• Get up every hour and walk around the office.
• Do exercises or stretches at my desk.
• Set up a calendar notification to take a 5-minute break each hour.
Challenge an unhealthy habit.
• Make a plan to decrease or stop an unhealthy habit.
• Ask a friend or family member for help or support.
Organize my living space.
• Throw out or donate items I haven’t used in several months.
• Declutter my home/apartment.
• Spend the day or weekend cleaning my home/ apartment.
Celebrate an achievement.
• Reward myself for something I accomplished.
Spend more time with others.
• Hug my family/friends.
• Set up a weekly game night or video chat with my family/friends.
Create connections.
• Talk to a family member or friend who I haven’t seen in awhile.
• Get to know a coworker.
Challenge my mind.
• Do a daily puzzle or game.
• Read a book this month.
Practice breathing techniques.
• Try box breathing.
• Do belly breathing/deep breathing.
Move more.
• Park farther away from the store.
• Take the stairs instead of an elevator.
• Dance while cleaning the house/apartment.
