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Take our self-assessment to reflect on how you live and care for yourself each day. Wellness isn’t one-size-fits-all, it’s personal, evolving, and shaped by your daily choices. Help yourself by starting small, building simple habits that grow into lasting change over time. Start small. Grow big!
MOVEMENT
Ask Yourself:
☐ How many minutes per day am I moving beyond sitting?
☐ When was the last time I tried a new activity?
☐ Do I break up long sitting periods with movement?
☐ How do I feel before vs after movement?
☐ Am I moving in a way that feels supportive, not punishing?
This Week I Will:
☐ Move for 5 minutes, 3 times a day (stretch, walk up a flight of stairs, walk to get the mail)
☐ Try a new activity or movement style (physical game, exercise class or go out dancing!)
☐ Take a walk on a trail or in my neighborhood, explore what’s all around us.
MINDFUL EATING
Ask Yourself:
☐ How often do I eat without distractions (phone, TV)?
☐ Do I take time to really taste and enjoy my food?
☐ Have I tried a new ingredient or healthy recipe this week?
☐ Am I aware of when I feel hungry vs. when I feel full?
☐ Do I eat out of habit, stress, or boredom, or real hunger?
This Week I Will:
☐ Enjoy one “Mindful Meal” with no screens or distractions
☐ Try a new fruit, veggie, or spice
☐ Listen to hunger and fullness cues
☐ Pause before eating to check in with hunger and intention
BUILDING COMMUNITY
Ask Yourself:
☐ Have I connected with someone just for fun/support this week?
☐ Do I have a friend, coworker, or group to turn to when I need a boost?
☐ Do I show up for others the way I hope they show up for me?
☐ Am I actively nurturing my relationships?
This Week I Will:
☐ Plan one social connection (call, coffee, walk, lunch)
☐ Listen more deeply in my conversations—without rushing or multitasking
☐ Consider paying if forward with acts of kindness
☐ List 1 person I want to reconnect with: __________________
PURPOSE-DRIVEN LIVING
Ask Yourself:
☐ What gives me a sense of purpose each day?
☐ What motivates me to keep going on hard days?
☐ Am I setting small goals that motivate me?
☐ How do I stay connected to what matters most to me?
This Week I Will:
☐ Take a few minutes each day to slow down and focus on mindfulness techniques
☐ Reflect on 1 thing I did this week that felt meaningful, consider volunteering at local organization
☐ Practice self-care by finding one thing I enjoy and making time to work that into my day
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