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.Smile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Write out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Make a list ofwords thatdescribe yourFutureDream Self When you wake up,touch your toes fora count of 20before you doanything else 4times this weekDrink agreensmoothie 4days thisweek Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekEat 2differentkinds ofberries thisweekVisit a place intownyou have alwayswanted to visit,but never have.Do somethingintentionallythat makes youlaugh 3 timesthis weekAdd an extravegetable to3 meals thisweekHave a danceparty afterdinner3 times thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlifeCut backoncaffeinethis weekTell someone you aredoing this challengeand ask them tohold you accountablethis week.Catch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekEvery time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekPut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekDon't eatafter 7:00pm everynight thisweekLeave anencouragingnote for acoworkeranonymouslyText someone youhaven't seen inawhile to tell themyou appreciatethem and missthemDrink twice asmuch water asyou normally doevery day thisweekTry a newveggie orfruit youhave nevertried before5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekEmail 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 weekThrow away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted. 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.Smile at yourselfin the mirror everyday this week.Thank yourself formaking changes.Write out 3 of yourobstaclesand thenre-word them tochange them fromobstacles to thingsyou can do Make a list ofwords thatdescribe yourFutureDream Self When you wake up,touch your toes fora count of 20before you doanything else 4times this weekDrink agreensmoothie 4days thisweek Start a journal towritedown your goalsand feelings.Write in it 5 timesthis weekEat 2differentkinds ofberries thisweekVisit a place intownyou have alwayswanted to visit,but never have.Do somethingintentionallythat makes youlaugh 3 timesthis weekAdd an extravegetable to3 meals thisweekHave a danceparty afterdinner3 times thisweekWatch the suncome up one daythis week andreflect on things ofgratitude in yourlifeCut backoncaffeinethis weekTell someone you aredoing this challengeand ask them tohold you accountablethis week.Catch yourthoughts duringthe day. Noticewhat you arethinking. Takenotes on yourthoughts.Set an alarm tostand up and do2 stretchesevery 2 hourswhile at work 4days this weekEvery time youenteryour bathroom,stop and do 10reps of anyexercise 3 daysthis weekPut your phonedown: to bepresent with yourloved ones orbefore you go tosleep 3 times thisweekTake time at nightto read a few pagesof abook you havebeen wanting toread 3 times thisweekDon't eatafter 7:00pm everynight thisweekLeave anencouragingnote for acoworkeranonymouslyText someone youhaven't seen inawhile to tell themyou appreciatethem and missthemDrink twice asmuch water asyou normally doevery day thisweekTry a newveggie orfruit youhave nevertried before5 deep breaths, in fora count of 4,out for a count of 4,every morning andevery night this weekEmail 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 weekThrow away3 thingsfrom your kitchenthat have morethan 5 ingredientslisted.

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