(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
Stretch like a cat for 2 minutes
Splash cold water on your face
Smell something strong (mint, lotion, coffee)
Drink water
Text someone safe (even just “distract me”)
Listen to podcasts
10 second tidy
Count how many blue things you can find
Go to a meeting or watch one online
List 10 things you're grateful for (even tiny ones)
Crack pistachios
Repeat a mantra (e.g., “I don’t have to act on this”)
Make a “complaint box” and physically drop your stress into it
Do a word search or puzzle
Read a book
Name your craving (e.g., “Oh great, Chad is back”)
Wrap up in a blanket like a burrito
Set a timer and clean like you're on a game show
Set a 10-minute “delay” before any impulsive action
Ask someone about their day
Try neurographic art (great for anxiety)
Change your environment (different room, outside, etc.)
Set a timer and do ANY task for 5 minutes
Rearrange your space like you’re staging it for a magazine
Chew gum or crunchy snacks mindfully
Learn a random fun fact rabbit hole
Check in with a sponsor/peer
Doodle without lifting your pen
Decorate a “reasons I stay sober” jar
Draw your craving as a monster
Take a dramatically slow mindful shower
Write a “to-do list” just to clear your mind
Do 10 jumping jacks
Meditate or pray
Do a quick journaling brain dump
Hold something textured (rock, fabric, stress ball)
Create a playlist for different moods
Go for a walk with your pets
Try balancing on one foot (focus reset)
Get a coffee with a friend or support
Remind yourself: “This will pass” (because it will)
