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
Exercise regularly Improve sleep
Get a checkup/screening Be more social
Eat healthier
Limit screen time
Spend more time outdoors
Set boundaries
Take movement breaks at work Create connections
Spend more time with family/friends
Find a hobby FREE SPACE Create your own! Challenge an unhealthy habit Challenge my mind
G
O
Create a positive Reduce stress habit Choose healthier Practice selfbeverages care Practice Learn something mindfulness new Organize my living space Practice breathing technique
Celebrate an achievement 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