Throw away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted.Do somethingintentionallythat makes youlaugh 3 timesthis weekHave a danceparty afterdinner3 times thisweekLeave anencouragingnote for acoworkeranonymously5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekCatch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Eat 2differentkinds ofberries thisweekEvery time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekCut backoncaffeinethis weekPut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekText someone youhaven't seen inawhile to tell themyou appreciatethem and missthem 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.Visit a place intownyou have alwayswanted to visit,but never have.Try a newveggie orfruit youhave nevertried beforeMake a list ofwords thatdescribe yourFutureDream Self Email mewith 3questionsSpend extra time in thebath or shower noticingthe water on your body,then take the time tomoisturize and bethankful for your body4 times this weekWrite out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Add an extravegetable to3 meals thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlife Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekDrink agreensmoothie 4days thisweekWhen you wake up,touch your toes fora count of 20before you doanything else 4times this weekDon't eatafter 7:00pm everynight thisweekDrink twice asmuch water asyou normally doevery day thisweekSmile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekTell someone you aredoing this challengeand ask them tohold you accountablethis week.Throw away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted.Do somethingintentionallythat makes youlaugh 3 timesthis weekHave a danceparty afterdinner3 times thisweekLeave anencouragingnote for acoworkeranonymously5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekCatch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Eat 2differentkinds ofberries thisweekEvery time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekCut backoncaffeinethis weekPut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekText someone youhaven't seen inawhile to tell themyou appreciatethem and missthem 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.Visit a place intownyou have alwayswanted to visit,but never have.Try a newveggie orfruit youhave nevertried beforeMake a list ofwords thatdescribe yourFutureDream Self Email mewith 3questionsSpend extra time in thebath or shower noticingthe water on your body,then take the time tomoisturize and bethankful for your body4 times this weekWrite out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Add an extravegetable to3 meals thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlife Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekDrink agreensmoothie 4days thisweekWhen you wake up,touch your toes fora count of 20before you doanything else 4times this weekDon't eatafter 7:00pm everynight thisweekDrink twice asmuch water asyou normally doevery day thisweekSmile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekTell someone you aredoing this challengeand ask them tohold you accountablethis week.

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