(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.
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Use the 5-4-3-2-1 grounding technique
Go for a walk with your pets
Name your craving (e.g., “Oh great, Chad is back”)
Set a timer and do ANY task for 5 minutes
Text someone safe (even just “distract me”)
Do 10 jumping jacks
Take a dramatically slow mindful shower
Check in with a sponsor/peer
Splash cold water on your face
Visualize your future self thanking you
Wrap up in a blanket like a burrito
Remind yourself: “This will pass” (because it will)
Crack pistachios
Listen to podcasts
Repeat a mantra (e.g., “I don’t have to act on this”)
Count how many blue things you can find
Chew gum or crunchy snacks mindfully
Get a coffee with a friend or support
Change your environment (different room, outside, etc.)
10 second tidy
Rearrange your space like you’re staging it for a magazine
Drink water
Meditate or pray
Hold something textured (rock, fabric, stress ball)
Make a “complaint box” and physically drop your stress into it
Write a “to-do list” just to clear your mind
Doodle without lifting your pen
Try balancing on one foot (focus reset)
Ask someone about their day
Learn a random fun fact rabbit hole
List 10 things you're grateful for (even tiny ones)
Draw your craving as a monster
Stretch like a cat for 2 minutes
Try neurographic art (great for anxiety)
Set a timer and clean like you're on a game show
Set a 10-minute “delay” before any impulsive action
