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