Take a fulldigital detox forone evening(no phone,computer, orTV)Journalfor 15minutes. Incorporate fivedifferentcoloredvegetables intoyour meals inone dayPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayAttend an in-person orvirtual groupfitness classyou've nevertried beforeHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Try a newhealthycookingtechnique orrecipeLearn a newbreathingtechnique forstressmanagementand practice it Walk orrun 10,000steps in adayEat acompletelyplant-basedmeal fordinnerOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Write areflective letterto yourselfabout yourwellness goalsand progressReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchGo a fullday withoutaddedsugarSet up awalkingmeeting insteadof sitting in theoffice orclassroom.Complete a 30-minute high-intensityinterval training(HIIT) workoutComplete aguidedmindfulnesspractice for30 minutesCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Go to bed 1hour earlierthan usual forthreeconsecutivedaysPractice deepbreathing for10 minuteseach day fora weekPractice yogaor stretchingfor 30consecutiveminutesAvoid allsocial mediafor an entireweekendPracticemeditation for20 minuteswithoutinterruptionListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueParticipate ina volunteeractivity to giveback to yourcommunitySpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsTake a fulldigital detox forone evening(no phone,computer, orTV)Journalfor 15minutes. Incorporate fivedifferentcoloredvegetables intoyour meals inone dayPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayAttend an in-person orvirtual groupfitness classyou've nevertried beforeHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Try a newhealthycookingtechnique orrecipeLearn a newbreathingtechnique forstressmanagementand practice it Walk orrun 10,000steps in adayEat acompletelyplant-basedmeal fordinnerOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Write areflective letterto yourselfabout yourwellness goalsand progressReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchGo a fullday withoutaddedsugarSet up awalkingmeeting insteadof sitting in theoffice orclassroom.Complete a 30-minute high-intensityinterval training(HIIT) workoutComplete aguidedmindfulnesspractice for30 minutesCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Go to bed 1hour earlierthan usual forthreeconsecutivedaysPractice deepbreathing for10 minuteseach day fora weekPractice yogaor stretchingfor 30consecutiveminutesAvoid allsocial mediafor an entireweekendPracticemeditation for20 minuteswithoutinterruptionListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueParticipate ina volunteeractivity to giveback to yourcommunitySpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoors

McDowell Fall into Wellness - 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. Take a full digital detox for one evening (no phone, computer, or TV)
  2. Journal for 15 minutes. 
  3. Incorporate five different colored vegetables into your meals in one day
  4. Prepare all three meals at home for one day, with no takeout or pre-packaged items
  5. Drink only water or herbal tea (no coffee or other drinks) for an entire day
  6. Attend an in-person or virtual group fitness class you've never tried before
  7. Hold a plank position for a total of 5 minutes in a day (can be split into sets)
  8. Try a new healthy cooking technique or recipe
  9. Learn a new breathing technique for stress management and practice it 
  10. Walk or run 10,000 steps in a day
  11. Eat a completely plant-based meal for dinner
  12. Organize or lead a short wellness activity for colleagues (e.g., a 10-minute stretch break)
  13. Write a reflective letter to yourself about your wellness goals and progress
  14. Reach out to a colleague you haven't talked to much and ask them out for coffee or lunch
  15. Go a full day without added sugar
  16. Set up a walking meeting instead of sitting in the office or classroom.
  17. Complete a 30-minute high-intensity interval training (HIIT) workout
  18. Complete a guided mindfulness practice for 30 minutes
  19. Compliment or express appreciation to at least 5 different colleagues in one day
  20. Do 50 push-ups throughout the day (can be broken up into sets)
  21. Go to bed 1 hour earlier than usual for three consecutive days
  22. Practice deep breathing for 10 minutes each day for a week
  23. Practice yoga or stretching for 30 consecutive minutes
  24. Avoid all social media for an entire weekend
  25. Practice meditation for 20 minutes without interruption
  26. Listen to a wellness podcast for at least 30 minutes and write down one thing you learned
  27. Read an article or book chapter on nutrition, mental health, or fitness, and share what you learned with a colleague
  28. Participate in a volunteer activity to give back to your community
  29. Spend 1 hour in nature—take a hike, walk through a park, or simply sit outdoors