Read an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueWalk orrun 10,000steps in adayListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedDo 50 push-ups throughoutthe day (canbe broken upinto sets)Eat acompletelyplant-basedmeal fordinnerIncorporate fivedifferentcoloredvegetables intoyour meals inone daySet up awalkingmeeting insteadof sitting in theoffice orclassroom.Learn a newbreathingtechnique forstressmanagementand practice it Hold a plankposition for atotal of 5minutes in aday (can besplit into sets)Go a fullday withoutaddedsugarAttend an in-person orvirtual groupfitness classyou've nevertried beforeOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Complete aguidedmindfulnesspractice for30 minutesDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayWrite areflective letterto yourselfabout yourwellness goalsand progressPractice deepbreathing for10 minuteseach day fora weekPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsTry a newhealthycookingtechnique orrecipeCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayPractice yogaor stretchingfor 30consecutiveminutesComplete a 30-minute high-intensityinterval training(HIIT) workoutParticipate ina volunteeractivity to giveback to yourcommunitySpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsAvoid allsocial mediafor an entireweekendReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchJournalfor 15minutes. Go to bed 1hour earlierthan usual forthreeconsecutivedaysTake a fulldigital detox forone evening(no phone,computer, orTV)Practicemeditation for20 minuteswithoutinterruptionRead an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueWalk orrun 10,000steps in adayListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedDo 50 push-ups throughoutthe day (canbe broken upinto sets)Eat acompletelyplant-basedmeal fordinnerIncorporate fivedifferentcoloredvegetables intoyour meals inone daySet up awalkingmeeting insteadof sitting in theoffice orclassroom.Learn a newbreathingtechnique forstressmanagementand practice it Hold a plankposition for atotal of 5minutes in aday (can besplit into sets)Go a fullday withoutaddedsugarAttend an in-person orvirtual groupfitness classyou've nevertried beforeOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Complete aguidedmindfulnesspractice for30 minutesDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayWrite areflective letterto yourselfabout yourwellness goalsand progressPractice deepbreathing for10 minuteseach day fora weekPrepare allthree meals athome for oneday, with notakeout or pre-packaged itemsTry a newhealthycookingtechnique orrecipeCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayPractice yogaor stretchingfor 30consecutiveminutesComplete a 30-minute high-intensityinterval training(HIIT) workoutParticipate ina volunteeractivity to giveback to yourcommunitySpend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsAvoid allsocial mediafor an entireweekendReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchJournalfor 15minutes. Go to bed 1hour earlierthan usual forthreeconsecutivedaysTake a fulldigital detox forone evening(no phone,computer, orTV)Practicemeditation for20 minuteswithoutinterruption

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.


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