My Resolutions Bingo Card
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 below for ideas). It’s OK to use the same ones 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 acheivable, 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/screening Eat healthier Create a positive habit Reduce stress
Improve sleep Be more social Find a hobby Choose healthier beverages Practice selfcare
Limit screen time Spend more time outdoors FREE SPACE Create your own! 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 family/friends Create connections Challenge my mind Practice breathing technique Move more
Specific Goal Ideas:
• Exercise regularly
o Get at least 30 minutes of physical activity most days of the week
o Do resistance training or weight lifting at least two days each week
o Stretch before and after each workout
• Get a check-up/screening
o Get an annual physical or check-up
o Got recommended vaccinations
o Get a dental cleaning
• Eat healthier
o Choose a healthy snack over an unhealthy one
o Eat vegetables every day for at least one meal
o Improve fiber intake
• Create a positive habit
o Join a cessation or support group
o Floss once a day
• Reduce stress
o Practice a new meditation technique
o Practice journaling
o Get a massage
• Improve sleep
o Sleep at least 7 hours
o Stop using electronic devices (TV, phone, computer) at least 30 minutes before bed
o Set up a positive sleep space
• Being more social
o Reach out to an old friend
o Make a new friend
• Find a hobby
o Find a new hobby
o Rediscover an old hobby
• Choose healthier beverages
o Cut out one sugary beverage
o Drink at least 64 ounces of water a day
• Practice self-care
o Compliment myself
o Schedule “me” time
• Limit screen time
o Turn off app notifications on my phone
o Set up a screen-free time to stay off my phone
o Avoid doom-scrolling most days
• Spend more time outdoors
o Go for a walk or hike in nature
o Go on a camping trip
o Do some star gazing
• Practice mindfulness
o Take 5-minute mindfulness breaks
o Try a new meditation technique
• Learn something new
o Learn how to play an instrument
o Learn a new language
o Improve on an existing skill
• Set boundaries
o Say “no” to requests
o Limit arguments or negative interactions
• Take movement breaks at work
o Get up every hour and walk around the office
o Do exercises or stretches at my desk
o Set up a calendar notification to take a 5-minute break each hour
• Challenge an unhealthy habit
o Make a plan to decrease or stop an unhealthy habit
o Ask a friend or family member for help or support
• Organize my living space
o Throw out or donate items I haven’t used in several months
o Declutter my home/apartment
o Spend the day or weekend cleaning my home/apartment
• Celebrate an achievement
o Reward myself for something I accomplished
• Spend more time with family/friends
o Hug my family/friends
o Do an activity with my family/friends
• Create connections
o Talk to a family member or friend who I haven’t seen in a while
o Get to know a co-worker
• Challenge my mind
o Do a daily puzzle or game
o Read a book this month
• Practice breathing technique
o Try box breathing
o Do belly breathing/deep breathing
• Move more
o Park farther away from the store
o Take the stairs instead of an elevator
o Dance while cleaning the house/apartment