Leave anencouragingnote for acoworkeranonymouslyWhen you wake up,touch your toes fora count of 20before you doanything else 4times this weekDrink twice asmuch water asyou normally doevery day thisweekAdd an extravegetable to3 meals thisweekEmail mewith 3questionsCut backoncaffeinethis weekDrink agreensmoothie 4days thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlifePut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekHave a danceparty afterdinner3 times thisweek Ask someone to go on awalk with you. Walk for 20min,2 times this week. Do thisbefore you leave work witha coworker or outsidewitha friend orfamily member.Every time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekDon't eatafter 7:00pm everynight thisweek Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekSpend extra time in thebath or shower noticingthe water on your body,then take the time tomoisturize and bethankful for your body4 times this weekText someone youhaven't seen inawhile to tell themyou appreciatethem and missthemCatch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Tell someone you aredoing this challengeand ask them tohold you accountablethis week.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekSmile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Do somethingintentionallythat makes youlaugh 3 timesthis weekWrite out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Try a newveggie orfruit youhave nevertried beforeEat 2differentkinds ofberries thisweekVisit a place intownyou have alwayswanted to visit,but never have.Throw away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted.5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekMake a list ofwords thatdescribe yourFutureDream Self Leave anencouragingnote for acoworkeranonymouslyWhen you wake up,touch your toes fora count of 20before you doanything else 4times this weekDrink twice asmuch water asyou normally doevery day thisweekAdd an extravegetable to3 meals thisweekEmail mewith 3questionsCut backoncaffeinethis weekDrink agreensmoothie 4days thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlifePut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekHave a danceparty afterdinner3 times thisweek Ask someone to go on awalk with you. Walk for 20min,2 times this week. Do thisbefore you leave work witha coworker or outsidewitha friend orfamily member.Every time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekDon't eatafter 7:00pm everynight thisweek Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekSpend extra time in thebath or shower noticingthe water on your body,then take the time tomoisturize and bethankful for your body4 times this weekText someone youhaven't seen inawhile to tell themyou appreciatethem and missthemCatch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Tell someone you aredoing this challengeand ask them tohold you accountablethis week.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekSmile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Do somethingintentionallythat makes youlaugh 3 timesthis weekWrite out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Try a newveggie orfruit youhave nevertried beforeEat 2differentkinds ofberries thisweekVisit a place intownyou have alwayswanted to visit,but never have.Throw away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted.5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekMake a list ofwords thatdescribe yourFutureDream Self 

28 Day Bingo 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.


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  1. Leave an encouraging note for a coworker anonymously
  2. When you wa ke up, touch your toes for a count of 20 before you do anything else 4 times this week
  3. Drink twice as much water as you normally do every day this week
  4. Add an extra vegetable to 3 meals this week
  5. Email me with 3 questions
  6. Cut back on caffeine this week
  7. Drink a green smoothie 4 days this week
  8. Watch the sun come up one day this week and reflect on things of gratitude in your life
  9. Put your phone down: to be present with your loved ones or before you go to sleep 3 times this week
  10. Have a dance party after dinner 3 times this week
  11. Ask someone to go on a walk with you. Walk for 20 min, 2 times this week. Do this before you leave work with a coworker or outside with a friend or family member.
  12. Every time you enter your bathroom, stop and do 10 reps of any exercise 3 days this week
  13. Don't eat after 7:00 pm every night this week
  14. Start a journal to write down your goals and feelings. Write in it 5 times this week
  15. Spend extra time in the bath or shower noticing the water on your body, then take the time to moisturize and be thankful for your body 4 times this week
  16. Text someone you haven't seen in awhile to tell them you appreciate them and miss them
  17. Catch your thoughts during the day. Notice what you are thinking. Take notes on your thoughts.
  18. Tell someone you are doing this challenge and ask them to hold you accountable this week.
  19. Set an alarm to stand up and do 2 stretches every 2 hours while at work 4 days this week
  20. Take time at night to read a few pages of a book you have been wanting to read 3 times this week
  21. Smile at yourself in the mirror every day this week. Thank yourself for making changes.
  22. Do something intentionally that makes you laugh 3 times this week
  23. Write out 3 of your obstacles and then re-word them to change them from obstacles to things you can do
  24. Try a new veggie or fruit you have never tried before
  25. Eat 2 different kinds of berries this week
  26. Visit a place in town you have always wanted to visit, but never have.
  27. Throw away 3 things from your kitchen that have more than 5 ingredients listed.
  28. 5 deep breaths, in for a count of 4, out for a count of 4, every morning and every night this week
  29. Make a list of words that describe your Future Dream Self