
Mina Ghorbanifarajzadeh, D.M.D., is an advocate for wellness, serving as an ADA wellness ambassador and a trained yoga instructor. She integrates her commitment to well-being with her role as senior clinical manager at Overjet, a dental software company. With a background in health care and technology, Dr. Ghorbanifarajzadeh works to shape the future of dental artificial intelligence, ensuring these innovations not only enhance patient care but also promote the overall wellness of providers. Her belief in the power of technology to improve both health care and well-being drives her work at the intersection of dental care and wellness.
A new year, with similar resolutions. Many of us set goals with the best intentions, only to feel overwhelmed or lose motivation as the months go by. Enter “goal bingo” — a simple, gamified way to focus on well-rounded well-being while making progress in an engaging and rewarding way.
Why a bingo card?
A bingo-style goal tracker allows for personalization and flexibility in goal-setting while ensuring mindful goal-setting. The idea is to fill your card with 25 big and small actionable steps across different dimensions of well-being. Each time you complete a task, you mark it off. Check off five in a row, or better yet, aim for a blackout!
Building your wellness bingo card
Consider including goals from nine dimensions of well-being. These are the dimensions with examples:
1. Stress and resilience: Try a two-minute breathing exercise before seeing your first patient each morning for four weeks.
2. Fatigue: Set a bedtime reminder to ensure you get at least seven hours of sleep four nights a week.
3. Emotional concerns: Schedule a coffee catch-up with a mentor or friend to talk through challenges.
4. Health behavior: Meal prep one healthy lunch per week to avoid rushed, less nutritious choices.
5. Money: Review your monthly budget and identify one expense to cut back on.
6. Substance use: Swap one evening drink for a nonalcoholic alternative during the week.
7. Career development: Listen to a dental podcast or read an article on a new technique.
8. Relationships: Set aside an hour for an uninterrupted conversation with a loved one.
9. Work-life balance: Plan one hobby or activity not related to dentistry each month.
Making it work for you
Your bingo card should reflect your personal wellness priorities. Customize it to fit your needs, whether that means focusing on sleep, stress management or financial wellness. Keep it in sight and top of mind by sticking it on your car dashboard, desk or phone wallpaper as a reminder. Let’s also remember to make this fun! Celebrate small wins, make bingo cards with your staff and enjoy the journey of building healthier habits.
This year, wellness goals will be different — they will be fun and achievable. Let’s play! Who’s excited to call “bingo” on their well-being?
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