This bingo card has a free space and 53 words: 20 Arm Circles (forward/back), 5 Gentle Torso Twists, 15 Shoulder Shrugs, 10 Standing Side Crunches, Dance to your favorite song, 10 Seated Bicep Curls (no weights needed), 5 Slow Neck Rolls, 10 Seated Leg Extensions, Go for a walk, 20 Seconds Wrist & Ankle Circles, Drink a glass of water right after waking up, Bring a water bottle on a walk or errand, Finish a full bottle/glass before lunch, Eat a "hydrating snack" (watermelon or celery), Drink water out of your favorite "fancy" glass, Add a slice of lemon, lime, or cucumber, Set a phone reminder to drink water, Drink 1 glass of water for every cup of coffee, Swap a sugary soda for sparkling water, Drink a glass of water with dinner, Use a smaller plate for your main meal, Try a new recipe you've never made before, Spend 10 mins "meal prepping" one ingredient, Choose a lean protein (beans, fish, poultry), Prepare a healthy lunch for tomorrow, Eat a meal sitting down at a table, Eat a meal without looking at a screen, Avoid added sugar for one whole afternoon, Read the nutrition label on a favorite snack, Listen for your "fullness" cue and stop there, Do 1 minute of Box Breathing, Put your phone in another room for 20 mins, Organize one small space (like a drawer), Write down 3 things you are grateful for, Name 5 things you can see right now (5-4-3-2-1 Exercise), Doodle or color for 5 minutes, Hug a pet, a person, or a soft pillow, Do a "Brain Dump" list for 5 minutes, Listen to one song that makes you happy, Say "No" to an unnecessary task, Use positive self-talk/affirmations (e.g., "I can handle this"), Write a kind text/note to a friend, Eat the Frog: Do hardest task first, Leave a positive sticky note, Say "Thank You" instead of "Sorry", Compliment a stranger or peer, Reflect on one "win" from yesterday, Tidy workspace for 3 mins, Write 3 priorities for tomorrow, 5 mins of reading, Reframe a mistake as a lesson, 1 hour "No Notification" block and Practice Active Listening.
MENTAL HEALTH AWARENESS MONTH | ERMC Employee Health Month | 12 Days of Christmas Wellness | 12 Days of Christmas Wellness | 12 Days of Christmas Wellness
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