Spend 30minutesoutsideDrink 64ounces ofwater in 1dayLog yourfood fora weekHave ano-meatmealDo 100squats ina weekNoalcohol for1 weekUnplug-Keep theTV off for1 dayListen to anew podcaston a wellnessrelatedsubjectBring yourlunch towork insteadof eating outTake awalkoutsideReadfor funTry a newfruit orvegetableEat agreenvegetablePamperyourself-take a bath,try a facemask etc.MakesomeonelaughtodayPerform arandomact ofkindnessHave ano spenddayVisit alocalmuseumor parkTake a1 milewalkTry adeepbreathingexerciseCatch upwith a friendor familymemberWrite a letterof gratitude toa friend/ familymember/ orco-workerPlank for20 sec.daily for aweekEat 5servings offruits&veggies in adayDo aWellnesstraining inPauseAcademyHave amovienightPlantsomethingCelebrategetting halfwaythrough thischallenge,Treat yourself!Keep agratitudejournal forone weekHave lunchor dinnerwith a friendor co-workerMeditateor tryyogaDeclutteryour kitchenand get rid ofwhat youdon't useHave a fruitor vegetableat everymeal todayPrepare alunch totake towork1 minuteof jumpingjacksDonatesomethingto charityPut in aTRIEScard for aco-workerscheduleawellnessscreeningDecluttera spaceShare ahealthyrecipeunplug- gowithoutsocial mediafor 1 dayWrite down3 nice thingsaboutyourselfMake aweeklymeal planHave aphonefree nightExerciseat least 3times aweekHave agreensmoothietodaySet 1smallgoalListentomusicEliminatesweetsfor a dayTreat yourselfto somethingyou havebeen wantingStretchfor 10minutesPracticeon yourpostureTrysomethingnew today-Food, Style,Fitness classEat ahealthybreakfastGo fora bikerideGivesomeone acomplimentGet 8hoursof sleepDo acrosswordpuzzleTry anewexerciseTry anewhealthyrecipeEat eachmeal todaywithout anydistractionsWalk10,000stepsCompletea task youhave beenputting offPracticeMeditationfor 10minutesSpend 30minutesoutsideDrink 64ounces ofwater in 1dayLog yourfood fora weekHave ano-meatmealDo 100squats ina weekNoalcohol for1 weekUnplug-Keep theTV off for1 dayListen to anew podcaston a wellnessrelatedsubjectBring yourlunch towork insteadof eating outTake awalkoutsideReadfor funTry a newfruit orvegetableEat agreenvegetablePamperyourself-take a bath,try a facemask etc.MakesomeonelaughtodayPerform arandomact ofkindnessHave ano spenddayVisit alocalmuseumor parkTake a1 milewalkTry adeepbreathingexerciseCatch upwith a friendor familymemberWrite a letterof gratitude toa friend/ familymember/ orco-workerPlank for20 sec.daily for aweekEat 5servings offruits&veggies in adayDo aWellnesstraining inPauseAcademyHave amovienightPlantsomethingCelebrategetting halfwaythrough thischallenge,Treat yourself!Keep agratitudejournal forone weekHave lunchor dinnerwith a friendor co-workerMeditateor tryyogaDeclutteryour kitchenand get rid ofwhat youdon't useHave a fruitor vegetableat everymeal todayPrepare alunch totake towork1 minuteof jumpingjacksDonatesomethingto charityPut in aTRIEScard for aco-workerscheduleawellnessscreeningDecluttera spaceShare ahealthyrecipeunplug- gowithoutsocial mediafor 1 dayWrite down3 nice thingsaboutyourselfMake aweeklymeal planHave aphonefree nightExerciseat least 3times aweekHave agreensmoothietodaySet 1smallgoalListentomusicEliminatesweetsfor a dayTreat yourselfto somethingyou havebeen wantingStretchfor 10minutesPracticeon yourpostureTrysomethingnew today-Food, Style,Fitness classEat ahealthybreakfastGo fora bikerideGivesomeone acomplimentGet 8hoursof sleepDo acrosswordpuzzleTry anewexerciseTry anewhealthyrecipeEat eachmeal todaywithout anydistractionsWalk10,000stepsCompletea task youhave beenputting offPracticeMeditationfor 10minutes

WELLNESS 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.


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  1. Spend 30 minutes outside
  2. Drink 64 ounces of water in 1 day
  3. Log your food for a week
  4. Have a no-meat meal
  5. Do 100 squats in a week
  6. No alcohol for 1 week
  7. Unplug- Keep the TV off for 1 day
  8. Listen to a new podcast on a wellness related subject
  9. Bring your lunch to work instead of eating out
  10. Take a walk outside
  11. Read for fun
  12. Try a new fruit or vegetable
  13. Eat a green vegetable
  14. Pamper yourself- take a bath, try a face mask etc.
  15. Make someone laugh today
  16. Perform a random act of kindness
  17. Have a no spend day
  18. Visit a local museum or park
  19. Take a 1 mile walk
  20. Try a deep breathing exercise
  21. Catch up with a friend or family member
  22. Write a letter of gratitude to a friend/ family member/ or co-worker
  23. Plank for 20 sec. daily for a week
  24. Eat 5 servings of fruits& veggies in a day
  25. Do a Wellness training in Pause Academy
  26. Have a movie night
  27. Plant something
  28. Celebrate getting halfway through this challenge, Treat yourself!
  29. Keep a gratitude journal for one week
  30. Have lunch or dinner with a friend or co-worker
  31. Meditate or try yoga
  32. Declutter your kitchen and get rid of what you don't use
  33. Have a fruit or vegetable at every meal today
  34. Prepare a lunch to take to work
  35. 1 minute of jumping jacks
  36. Donate something to charity
  37. Put in a TRIES card for a co-worker
  38. schedule a wellness screening
  39. Declutter a space
  40. Share a healthy recipe
  41. unplug- go without social media for 1 day
  42. Write down 3 nice things about yourself
  43. Make a weekly meal plan
  44. Have a phone free night
  45. Exercise at least 3 times a week
  46. Have a green smoothie today
  47. Set 1 small goal
  48. Listen to music
  49. Eliminate sweets for a day
  50. Treat yourself to something you have been wanting
  51. Stretch for 10 minutes
  52. Practice on your posture
  53. Try something new today- Food, Style, Fitness class
  54. Eat a healthy breakfast
  55. Go for a bike ride
  56. Give someone a compliment
  57. Get 8 hours of sleep
  58. Do a crossword puzzle
  59. Try a new exercise
  60. Try anew healthy recipe
  61. Eat each meal today without any distractions
  62. Walk 10,000 steps
  63. Complete a task you have been putting off
  64. Practice Meditation for 10 minutes