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