HamstringsBring your legsstraight out infront of yourbody and holdthem in thatposition for fiveseconds. Do 10 xEat a fruitorvegetableA – Accomplishment:one small task youcompleted.Accomplishmentsdon't need to behuge; they can besimple actsKnee KissPull one leg to yourchest, grasp withboth hands, and holdfor a count of five.Repeat withthe opposite leg.Giveyourself ahug and say“I love me.”L – Learning: Noteone new thing youlearned today. Thiscould be a newfact, an insightabout yourself, oranother person.Text afriendWalk a laparoundthe officeDeclutteryourcabinetClick your heelstogether threetimes and saythere's no placelike home! LOLD – Delight: Writedown one thingthat brought youjoy, made yousmile, or provideda moment of awe.Shoulder RollSlowly roll yourshoulders forwardfive times in circularmotion, using yourfull range of motion.Forward andBackwordsS-Satisfaction:Write one thingthat gives yousatisfaction.Sing a versefrom yourfavoritesong.Ask acoworkerhow you cansupport themLook at anon-screensurface for30 seconds,three times.Back RelaxerBend down betweenyour knees as far asyou can. Return toupright positionand relaxDecoratea sleepmaskBreathe deeply:Breathe in fourfour seconds, holdyour breathe for 4seconds, releasefor 8 seconds FingersWith palms down,spread your fingersapart as far as youcan. Hold for acount of five.Relax. Repeat 5xDrink afull glassof waterG – Gratitude:Identify onething you arethankful fortoday.Find a comfortableposition,· Take deep breaths,starting at your feet,and working upwards,scan your body fortension or discomfort.imagine tensionreleasingMuscle Relax:i. Tense a muscle forabout 5 seconds,release, take amoment to rest andtake a few deepbreaths, and repeat.HamstringsBring your legsstraight out infront of yourbody and holdthem in thatposition for fiveseconds. Do 10 xEat a fruitorvegetableA – Accomplishment:one small task youcompleted.Accomplishmentsdon't need to behuge; they can besimple actsKnee KissPull one leg to yourchest, grasp withboth hands, and holdfor a count of five.Repeat withthe opposite leg.Giveyourself ahug and say“I love me.”L – Learning: Noteone new thing youlearned today. Thiscould be a newfact, an insightabout yourself, oranother person.Text afriendWalk a laparoundthe officeDeclutteryourcabinetClick your heelstogether threetimes and saythere's no placelike home! LOLD – Delight: Writedown one thingthat brought youjoy, made yousmile, or provideda moment of awe.Shoulder RollSlowly roll yourshoulders forwardfive times in circularmotion, using yourfull range of motion.Forward andBackwordsS-Satisfaction:Write one thingthat gives yousatisfaction.Sing a versefrom yourfavoritesong.Ask acoworkerhow you cansupport themLook at anon-screensurface for30 seconds,three times.Back RelaxerBend down betweenyour knees as far asyou can. Return toupright positionand relaxDecoratea sleepmaskBreathe deeply:Breathe in fourfour seconds, holdyour breathe for 4seconds, releasefor 8 seconds FingersWith palms down,spread your fingersapart as far as youcan. Hold for acount of five.Relax. Repeat 5xDrink afull glassof waterG – Gratitude:Identify onething you arethankful fortoday.Find a comfortableposition,· Take deep breaths,starting at your feet,and working upwards,scan your body fortension or discomfort.imagine tensionreleasingMuscle Relax:i. Tense a muscle forabout 5 seconds,release, take amoment to rest andtake a few deepbreaths, and repeat.

Self Care Bingo - Call List

(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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  1. Hamstrings Bring your legs straight out in front of your body and hold them in that position for five seconds. Do 10 x
  2. Eat a fruit or vegetable
  3. A – Accomplishment: one small task you completed. Accomplishments don't need to be huge; they can be simple acts
  4. Knee Kiss Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with the opposite leg.
  5. Give yourself a hug and say “I love me.”
  6. L – Learning: Note one new thing you learned today. This could be a new fact, an insight about yourself, or another person.
  7. Text a friend
  8. Walk a lap around the office
  9. Declutter your cabinet
  10. Click your heels together three times and say there's no place like home! LOL
  11. D – Delight: Write down one thing that brought you joy, made you smile, or provided a moment of awe.
  12. Shoulder Roll Slowly roll your shoulders forward five times in circular motion, using your full range of motion. Forward and Backwords
  13. S-Satisfaction: Write one thing that gives you satisfaction.
  14. Sing a verse from your favorite song.
  15. Ask a coworker how you can support them
  16. Look at a non-screen surface for 30 seconds, three times.
  17. Back Relaxer Bend down between your knees as far as you can. Return to upright position and relax
  18. Decorate a sleep mask
  19. Breathe deeply: Breathe in four four seconds, hold your breathe for 4 seconds, release for 8 seconds
  20. Fingers With palms down, spread your fingers apart as far as you can. Hold for a count of five. Relax. Repeat 5x
  21. Drink a full glass of water
  22. G – Gratitude: Identify one thing you are thankful for today.
  23. Find a comfortable position, · Take deep breaths, starting at your feet, and working upwards, scan your body for tension or discomfort .imagine tension releasing
  24. Muscle Relax: i. Tense a muscle for about 5 seconds, release, take a moment to rest and take a few deep breaths, and repeat.