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