Practicesaying "no"to somethingthat doesn'tserve you.Join a groupor club thatinterestsyou.Spend 15minutesoutside.Mindfully eata meal (nodistractions).Take abubble bathor longshower.Meditatefor 5–10minutes.Spendtime withfamily.Turn offphonenotificationsfor an hour.Journalabout yourday oremotions.Dosomethingthat makesyou laugh.Watch acomfortingor inspiringmovie.Try a newhealthyrecipe.Stretchfor 10minutes.Call or texta lovedone tocheck in.Takeyourselfon a "self-date."Organizeyour phoneapps ordesktop.Have ameaningfulconversationwith a friend.Go to bed30minutesearlier.Plan agatheringor virtualmeetup.Complimentsomeone orsend a kindmessage.Spend 15minutes ona creativeproject.Go 24 hourswithoutsocialmedia.Try a newworkoutor fitnessclass.Volunteeror helpsomeonein need.Practicedeepbreathingexercises for3 minutes.Write aletter toyour futureself.Prep yourmeals forthe week.Spend 5minutesreflecting onyourfeelings.Drink 8glasses ofwatertoday.Read for15minutes.Watch thesunrise orsunset.Eat 2servings ofvegetablesin a day.Spend a daywithoutwatching TVor YouTube.Listen to anewpodcastor album.Sharesomethingpositive onsocial media.Write a thank-you note tosomeone whoinspires you.Declutteryour inbox ordeleteunusedapps.Completea puzzleor brain-teaser.Swap asugary drinkfor water ortea.Try a newhobby orcraft.Take a20-minutewalk.Do 10push-ups,squats, orlunges.Avoidprocessedfoods forthe day.Write down3 thingsyou'regrateful for.Try ameatlessmeal.Free!Treatyourself toyour favoritesnack ordrink.Light acandleand relax.Take thestairsinstead ofthe elevator.Take abreak fromsocial mediafor the day.Spendtime witha pet or innature.Have ahigh-proteinsnack.Practicesaying "no"to somethingthat doesn'tserve you.Join a groupor club thatinterestsyou.Spend 15minutesoutside.Mindfully eata meal (nodistractions).Take abubble bathor longshower.Meditatefor 5–10minutes.Spendtime withfamily.Turn offphonenotificationsfor an hour.Journalabout yourday oremotions.Dosomethingthat makesyou laugh.Watch acomfortingor inspiringmovie.Try a newhealthyrecipe.Stretchfor 10minutes.Call or texta lovedone tocheck in.Takeyourselfon a "self-date."Organizeyour phoneapps ordesktop.Have ameaningfulconversationwith a friend.Go to bed30minutesearlier.Plan agatheringor virtualmeetup.Complimentsomeone orsend a kindmessage.Spend 15minutes ona creativeproject.Go 24 hourswithoutsocialmedia.Try a newworkoutor fitnessclass.Volunteeror helpsomeonein need.Practicedeepbreathingexercises for3 minutes.Write aletter toyour futureself.Prep yourmeals forthe week.Spend 5minutesreflecting onyourfeelings.Drink 8glasses ofwatertoday.Read for15minutes.Watch thesunrise orsunset.Eat 2servings ofvegetablesin a day.Spend a daywithoutwatching TVor YouTube.Listen to anewpodcastor album.Sharesomethingpositive onsocial media.Write a thank-you note tosomeone whoinspires you.Declutteryour inbox ordeleteunusedapps.Completea puzzleor brain-teaser.Swap asugary drinkfor water ortea.Try a newhobby orcraft.Take a20-minutewalk.Do 10push-ups,squats, orlunges.Avoidprocessedfoods forthe day.Write down3 thingsyou'regrateful for.Try ameatlessmeal.Free!Treatyourself toyour favoritesnack ordrink.Light acandleand relax.Take thestairsinstead ofthe elevator.Take abreak fromsocial mediafor the day.Spendtime witha pet or innature.Have ahigh-proteinsnack.

January Wellness 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. Practice saying "no" to something that doesn't serve you.
  2. Join a group or club that interests you.
  3. Spend 15 minutes outside.
  4. Mindfully eat a meal (no distractions).
  5. Take a bubble bath or long shower.
  6. Meditate for 5–10 minutes.
  7. Spend time with family.
  8. Turn off phone notifications for an hour.
  9. Journal about your day or emotions.
  10. Do something that makes you laugh.
  11. Watch a comforting or inspiring movie.
  12. Try a new healthy recipe.
  13. Stretch for 10 minutes.
  14. Call or text a loved one to check in.
  15. Take yourself on a "self-date."
  16. Organize your phone apps or desktop.
  17. Have a meaningful conversation with a friend.
  18. Go to bed 30 minutes earlier.
  19. Plan a gathering or virtual meetup.
  20. Compliment someone or send a kind message.
  21. Spend 15 minutes on a creative project.
  22. Go 24 hours without social media.
  23. Try a new workout or fitness class.
  24. Volunteer or help someone in need.
  25. Practice deep breathing exercises for 3 minutes.
  26. Write a letter to your future self.
  27. Prep your meals for the week.
  28. Spend 5 minutes reflecting on your feelings.
  29. Drink 8 glasses of water today.
  30. Read for 15 minutes.
  31. Watch the sunrise or sunset.
  32. Eat 2 servings of vegetables in a day.
  33. Spend a day without watching TV or YouTube.
  34. Listen to a new podcast or album.
  35. Share something positive on social media.
  36. Write a thank-you note to someone who inspires you.
  37. Declutter your inbox or delete unused apps.
  38. Complete a puzzle or brain-teaser.
  39. Swap a sugary drink for water or tea.
  40. Try a new hobby or craft.
  41. Take a 20-minute walk.
  42. Do 10 push-ups, squats, or lunges.
  43. Avoid processed foods for the day.
  44. Write down 3 things you're grateful for.
  45. Try a meatless meal.
  46. Free!
  47. Treat yourself to your favorite snack or drink.
  48. Light a candle and relax.
  49. Take the stairs instead of the elevator.
  50. Take a break from social media for the day.
  51. Spend time with a pet or in nature.
  52. Have a high-protein snack.