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