ReframeonenegativethoughtChooseone choreto doOppositeActionGo tothe gym1 hourSocializewithothersDrinkwater (2liters)SocialMedia nomore than2 hoursWalk30 min.Writedown onenegativethoughtEatbreakfastListen toFeelingGoodPodcastGet outinnatureEat afermentedfoodIdentifydistortions inone negativethoughtPracticeAcceptanceListento newmusic5 min. ofmindfulnessShowerPlaywithpetsNosodaDo oneload oflaundryChooseone choreto doUseSTOPSkillWorkout30 min.Plan aweeklymenuScheduleworrybreaksDo onepleasanteventRead achapteror 30 min.Participatein a hobbyDo skincareDoDiaryCardReframeonenegativethoughtChooseone choreto doOppositeActionGo tothe gym1 hourSocializewithothersDrinkwater (2liters)SocialMedia nomore than2 hoursWalk30 min.Writedown onenegativethoughtEatbreakfastListen toFeelingGoodPodcastGet outinnatureEat afermentedfoodIdentifydistortions inone negativethoughtPracticeAcceptanceListento newmusic5 min. ofmindfulnessShowerPlaywithpetsNosodaDo oneload oflaundryChooseone choreto doUseSTOPSkillWorkout30 min.Plan aweeklymenuScheduleworrybreaksDo onepleasanteventRead achapteror 30 min.Participatein a hobbyDo skincareDoDiaryCard

Self Care List (Friday Group) - 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. Reframe one negative thought
  2. Choose one chore to do
  3. Opposite Action
  4. Go to the gym 1 hour
  5. Socialize with others
  6. Drink water (2 liters)
  7. Social Media no more than 2 hours
  8. Walk 30 min.
  9. Write down one negative thought
  10. Eat breakfast
  11. Listen to Feeling Good Podcast
  12. Get out in nature
  13. Eat a fermented food
  14. Identify distortions in one negative thought
  15. Practice Acceptance
  16. Listen to new music
  17. 5 min. of mindfulness
  18. Shower
  19. Play with pets
  20. No soda
  21. Do one load of laundry
  22. Choose one chore to do
  23. Use STOP Skill
  24. Workout 30 min.
  25. Plan a weekly menu
  26. Schedule worry breaks
  27. Do one pleasant event
  28. Read a chapter or 30 min.
  29. Participate in a hobby
  30. Do skin care
  31. Do Diary Card