Notice fivebeautifulthings inyour officespaceBlock offtime to startyourworkday withgratitudeIntentionallyfocus on asingle taskon your to-do list​Make one ofyourmeetings awalkingmeetingUpload aTeamsbackgroundthat inspiresyou.Take a workbreakoutside andappreciatenatureStart ameeting witha one-minutemeditationTake a deepbreathbefore eachmeetingtodayStart a workjournal to reflecton your greatestaccomplishmentsSavoryourdeliciouslunchTurn off emailand chatnotification forone hour ofdistraction freeworkSet anintentionfor yourworkdayTake amindfulmovementbreakListen to whitenoise like amountainstream orocean wavesas you workPlay with yourpet during abreak(watching cuteanimal videosPraiseyourself atleast oncea dayEnjoy yourfavoritemorningbeverageObserve andappreciate yourdesk plant forfive minutes tohelp ground youin the momentGet up andstretch forfiveminutesSchedule five-minute breaksbetweenmeetings, starton the :05, :35Enjoy a quickmeditation withhelp from anapp likeHeadspace orCalmNotice onething you cansee, feel, hear,and smell inthe roomMindfullyenjoy ascreen-freelunch breakTake a break fromwork tointentionallyrecognize acoworker for a jobwell done w/ aBravoNotice fivebeautifulthings inyour officespaceBlock offtime to startyourworkday withgratitudeIntentionallyfocus on asingle taskon your to-do list​Make one ofyourmeetings awalkingmeetingUpload aTeamsbackgroundthat inspiresyou.Take a workbreakoutside andappreciatenatureStart ameeting witha one-minutemeditationTake a deepbreathbefore eachmeetingtodayStart a workjournal to reflecton your greatestaccomplishmentsSavoryourdeliciouslunchTurn off emailand chatnotification forone hour ofdistraction freeworkSet anintentionfor yourworkdayTake amindfulmovementbreakListen to whitenoise like amountainstream orocean wavesas you workPlay with yourpet during abreak(watching cuteanimal videosPraiseyourself atleast oncea dayEnjoy yourfavoritemorningbeverageObserve andappreciate yourdesk plant forfive minutes tohelp ground youin the momentGet up andstretch forfiveminutesSchedule five-minute breaksbetweenmeetings, starton the :05, :35Enjoy a quickmeditation withhelp from anapp likeHeadspace orCalmNotice onething you cansee, feel, hear,and smell inthe roomMindfullyenjoy ascreen-freelunch breakTake a break fromwork tointentionallyrecognize acoworker for a jobwell done w/ aBravo

Internal Communications - Mindfulness - 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.


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  1. Notice five beautiful things in your office space
  2. Block off time to start your workday with gratitude
  3. Intentionally focus on a single task on your to-do list​
  4. Make one of your meetings a walking meeting
  5. Upload a Teams background that inspires you.
  6. Take a work break outside and appreciate nature
  7. Start a meeting with a one-minute meditation
  8. Take a deep breath before each meeting today
  9. Start a work journal to reflect on your greatest accomplishments
  10. Savor your delicious lunch
  11. Turn off email and chat notification for one hour of distraction free work
  12. Set an intention for your workday
  13. Take a mindful movement break
  14. Listen to white noise like a mountain stream or ocean waves as you work
  15. Play with your pet during a break (watching cute animal videos
  16. Praise yourself at least once a day
  17. Enjoy your favorite morning beverage
  18. Observe and appreciate your desk plant for five minutes to help ground you in the moment
  19. Get up and stretch for five minutes
  20. Schedule five-minute breaks between meetings, start on the :05, :35
  21. Enjoy a quick meditation with help from an app like Headspace or Calm
  22. Notice one thing you can see, feel, hear, and smell in the room
  23. Mindfully enjoy a screen-free lunch break
  24. Take a break from work to intentionally recognize a coworker for a job well done w/ a Bravo