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