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