| Read 5 pages of any book |
Say hello to one person first. |
Eat one piece of chocolate slowly, really tasting it. |
Drink a full glass of water after waking up. |
Stretch your body for 3 minutes. |
Write down one thing you are grateful for. |
| Send a kind message to a friend. |
Take a 5-minute walk outside and notice the sky. |
Draw or doodle for 5 minutes without judging it. |
Listen to one song with your eyes closed. |
Compliment one person sincerely. |
Learn one new English word and use it once. |
| Clean one small spot in your room. |
Write one sentence about how you feel today.
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Look out the window for 2 minutes and notice tiny details. |
Do 10 squats or 10 jumping jacks. |
Re-read one old photo or memory and smile at it. |
Take a deep breath 5 times, very slowly. |
| Smile at yourself in the mirror once today.
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Re-read one old photo or memory and smile at it. |
Take a deep breath 5 times, very slowly. |
Go to bed 10 minutes earlier than usual. |
Stand up and roll your shoulders/neck for 2 minutes. |
Write down one small thing you want to try this month.
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| Close all tabs you don’t need right now. |
Spend 5 minutes arranging or curating your space like a tiny exhibition. |
Eat one fruit or add one vegetable to a meal. |
Do nothing for 1 minute and just notice your breathing. |
Say “thank you” out loud three times today. |
Put your phone away for 10 minutes and do nothing. |