SavoryourdeliciouslunchTake a break fromwork tointentionallyrecognize acoworker for a jobwell done w/ aBravoMake one ofyourmeetings awalkingmeetingListen to whitenoise like amountainstream orocean wavesas you workGet up andstretch forfiveminutesTake a deepbreathbefore eachmeetingtodayEnjoy yourfavoritemorningbeverageEnjoy a quickmeditation withhelp from anapp likeHeadspace orCalmBlock offtime to startyourworkday withgratitudeSet anintentionfor yourworkdaySchedule five-minute breaksbetweenmeetings, starton the :05, :35Start ameeting witha one-minutemeditationUpload aTeamsbackgroundthat inspiresyou.Take amindfulmovementbreakPlay with yourpet during abreak(watching cuteanimal videosStart a workjournal to reflecton your greatestaccomplishmentsObserve andappreciate yourdesk plant forfive minutes tohelp ground youin the momentIntentionallyfocus on asingle taskon your to-do list​Mindfullyenjoy ascreen-freelunch breakTurn off emailand chatnotification forone hour ofdistraction freeworkTake a workbreakoutside andappreciatenatureNotice fivebeautifulthings inyour officespaceNotice onething you cansee, feel, hear,and smell inthe roomPraiseyourself atleast oncea daySavoryourdeliciouslunchTake a break fromwork tointentionallyrecognize acoworker for a jobwell done w/ aBravoMake one ofyourmeetings awalkingmeetingListen to whitenoise like amountainstream orocean wavesas you workGet up andstretch forfiveminutesTake a deepbreathbefore eachmeetingtodayEnjoy yourfavoritemorningbeverageEnjoy a quickmeditation withhelp from anapp likeHeadspace orCalmBlock offtime to startyourworkday withgratitudeSet anintentionfor yourworkdaySchedule five-minute breaksbetweenmeetings, starton the :05, :35Start ameeting witha one-minutemeditationUpload aTeamsbackgroundthat inspiresyou.Take amindfulmovementbreakPlay with yourpet during abreak(watching cuteanimal videosStart a workjournal to reflecton your greatestaccomplishmentsObserve andappreciate yourdesk plant forfive minutes tohelp ground youin the momentIntentionallyfocus on asingle taskon your to-do list​Mindfullyenjoy ascreen-freelunch breakTurn off emailand chatnotification forone hour ofdistraction freeworkTake a workbreakoutside andappreciatenatureNotice fivebeautifulthings inyour officespaceNotice onething you cansee, feel, hear,and smell inthe roomPraiseyourself atleast oncea day

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