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