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