30 Day Mindfulness Challenge - 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.

1. Practice deep breathing to reduce stress and anxiety.
2. Practice 5 minutes of breathing meditation.
3. Spontaneously dance for 5 minutes.
4. Make smaller food portions at meals.
5. Meditate for 20 minutes.
6. Spontaneously laugh.
7. Have a meaningful visit with family.
8. Create a goal for the day.
9. Color outside the lines.
10. Take a long warm shower.
11. Write a poem or journal entry about your day.
12. Sit in silence and pay attention to your surroundings.
13. Compliment 3 people.
14. Take a walk and observe your surroundings.
15. Observe how the food you eat makes you feel.
16. Step away from your phone for a few hours.
17. Listen mindfully to someone else.
18. Speak to someone new.
19. Try to do things with your opposite hand.
20. No electronics for three hours.
21. Be thankful for something.
22. Make a list of 5 things you're grateful for.
23. Make a plan for handling stress.
24. Relax and listen to your favorite music for 20 minutes.
25. Give someone a hug.
26. Exercise or move.
27. Read a chapter or two of your favorite book.
28. Reflect on your successes of the day.
29. Pay attention to how you use your senses.
30. Make a to-do list for the day.