MOVE

• Join a group workout or physical activity in your community (15 minutes or more)
  • Check out programs or open gym times at the YMCA of Greater Boston
  • Explore activities at the Boys & Girls Clubs of Boston
  • Join a school, youth program, or neighborhood fitness activity

• Do 20 jumping jacks, stretches, or another quick movement break with friends at school, in a park, or in your neighborhood

• Revive 4 old-school dance moves (e.g. running man, dougie, harlem shake) and practice them together for 5 minutes

• Learn and practice 4 yoga poses or stretches as a group during a class, club, or program break

• Learn a dance to your favorite song and share it on Instagram or TikTok

• Challenge a friend or group to see how many push-ups, squats, or planks you can do together

CREATE

• Take “artsy” photos of murals, street art, or public installations you come across
  • Use the Boston Mural Map to find murals in your neighborhood, or notice public art where you already spend time

• Put together an outfit that reflects your style and wear it to school, a youth program, or a community event

• Draw or sketch a scene, object, or moment from your day
• Make a collage using photos, flyers, magazine clippings, or printed images that reflect your interests or mood
• Create a short song, beat, or chant and share it with friends or your program group
• Attend a free or low-cost arts event with friends
  • Check out Teen Nights at the ICA or creative programs at libraries and community organizations

SING

• Pick a song with a group of friends and take turns singing different lines or sections
• Create a short group playlist and take turns singing or lip-syncing your favorite parts with friends
• Plan your own private shower concert – make a playlist and belt it out 
• Join a choir, singing circle, music club, or open mic with friends at school, a youth program, or a community space

• Play a music game with friends, like “name that tune” or “finish the lyric,” where each person takes a turn singing or performing
• Learn the chorus of a song in a language you don’t usually sing in and practice it together with friends
• Record a short musical performance with friends or alone to share with your youth program, class, or loved ones

BREATHE

• Practice a short breathing or grounding exercise with friends during a class break, club meeting, or youth program
• Take a walk with friends or classmates to reset between school, work, or activities, paying attention to your breathing as you move
• Create a calm moment in your space using music, lighting, or scent (where allowed), such as before homework time or after a long school day
• When school, social, or family stress feels intense, pause for a few slow breaths to help your body reset before moving on.

SHARE

• Check in with a loved one just to see how they’re doing

• Spend time connecting with friends at school, in a youth program, or somewhere in your community
• Write a note, letter, or message to someone you appreciate and send it their way
• Share what’s on your mind with someone you trust, like a parent or guardian, friend, counselor, teacher, or coach
• Check in with friends in a creative way, like using GIFs, memes, voice notes, or a shared playlist

REST

• Build in short rest breaks during busy days, like a quick pause between classes, practice, or homework to reset
• Aim for a solid night of sleep by setting a consistent wind-down time that works with your school schedule
• Swap screen time for something calming before bed, like reading, journaling, listening to music, or drawing
• Create a simple bedtime routine that helps your body relax, even if it’s just the same few steps each night
• Take a break from scrolling and notifications for part of the evening to give your mind space to slow down

THINK

• Keep a short “one good thing” list and record one positive moment or accomplishment from each day

• Send a message to a few friends, classmates, or family members during the week to express appreciation
• Choose three words that describe you at your best and save them somewhere visible, like your phone background, notebook, or planner
• Create a small vision board or playlist that reflects goals, interests, or things you’re working toward
• When something stressful happens, write down what occurred and one thing you learned or one way you handled it thoughtfully
• If you feel irritated or overwhelmed, pause and ask yourself:
  • What am I reacting to right now?
  • What do I need in this moment?
  • Is there another way to respond?

WRITE

• Write a short review or reaction to a movie you’ve watched recently using Letterboxd, or jot thoughts about a show, song, or game in your notes app or journal
• Create a code, shorthand, or secret language with friends and use it to write notes or messages to each other
• Start a time capsule by writing about moments, thoughts, music, or trends that feel important to you right now
• Begin a short story, script, or scene based on an idea you’ve been thinking about. There’s no pressure to finish it
• Write a poem, letter, or message to yourself as a way to reflect or check in

• Keep a simple daily journal for the week, even if it’s just a few sentences or bullet points
• When you feel stressed or overwhelmed, write freely for a few minutes to get thoughts out of your head and onto the page
• Write lyrics, a rap, or a spoken-word piece about something that matters to you

BOND

• Get a group together to watch a movie, episode, or game and spend time reacting and talking about it together
• Play board games, card games, or party games with friends or family at home, school, or a community space
• Start a casual book, comic, or manga club with friends and meet up to share thoughts or favorite moments
  • Boston Public Library has tons of free e-books/audiobooks to download

• Create a friendly challenge for your group, like a creativity challenge, trivia contest, or game night competition

• Take a walk or hang out with friends in your neighborhood, at a park, or after school, and use the time to catch up
• Play a video game with friends in the same space or join a local or online tournament as a team