Practicemeditation for20 minuteswithoutinterruptionComplete aguidedmindfulnesspractice for30 minutesPractice deepbreathing for10 minuteseach day fora weekReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchSet up awalkingmeeting insteadof sitting in theoffice orclassroom.Go to bed 1hour earlierthan usual forthreeconsecutivedaysDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayParticipate ina volunteeractivity to giveback to yourcommunityIncorporate fivedifferentcoloredvegetables intoyour meals inone dayHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Prepare allthree meals athome for oneday, with notakeout or pre-packaged itemsCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Try a newhealthycookingtechnique orrecipeListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedComplete a 30-minute high-intensityinterval training(HIIT) workoutTake a fulldigital detox forone evening(no phone,computer, orTV)Walk orrun 10,000steps in adayGo a fullday withoutaddedsugarJournalfor 15minutes. Learn a newbreathingtechnique forstressmanagementand practice it Spend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsAttend an in-person orvirtual groupfitness classyou've nevertried beforeEat acompletelyplant-basedmeal fordinnerWrite areflective letterto yourselfabout yourwellness goalsand progressOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Read an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueAvoid allsocial mediafor an entireweekendPractice yogaor stretchingfor 30consecutiveminutesPracticemeditation for20 minuteswithoutinterruptionComplete aguidedmindfulnesspractice for30 minutesPractice deepbreathing for10 minuteseach day fora weekReach out to acolleague youhaven't talked tomuch and askthem out forcoffee or lunchSet up awalkingmeeting insteadof sitting in theoffice orclassroom.Go to bed 1hour earlierthan usual forthreeconsecutivedaysDrink onlywater or herbaltea (no coffeeor other drinks)for an entiredayParticipate ina volunteeractivity to giveback to yourcommunityIncorporate fivedifferentcoloredvegetables intoyour meals inone dayHold a plankposition for atotal of 5minutes in aday (can besplit into sets)Prepare allthree meals athome for oneday, with notakeout or pre-packaged itemsCompliment orexpressappreciation to atleast 5 differentcolleagues in onedayDo 50 push-ups throughoutthe day (canbe broken upinto sets)Try a newhealthycookingtechnique orrecipeListen to awellness podcastfor at least 30minutes and writedown one thingyou learnedComplete a 30-minute high-intensityinterval training(HIIT) workoutTake a fulldigital detox forone evening(no phone,computer, orTV)Walk orrun 10,000steps in adayGo a fullday withoutaddedsugarJournalfor 15minutes. Learn a newbreathingtechnique forstressmanagementand practice it Spend 1 hour innature—take ahike, walkthrough a park,or simply sitoutdoorsAttend an in-person orvirtual groupfitness classyou've nevertried beforeEat acompletelyplant-basedmeal fordinnerWrite areflective letterto yourselfabout yourwellness goalsand progressOrganize or leada short wellnessactivity forcolleagues (e.g.,a 10-minutestretch break)Read an article orbook chapter onnutrition, mentalhealth, or fitness,and share whatyou learned with acolleagueAvoid allsocial mediafor an entireweekendPractice yogaor stretchingfor 30consecutiveminutes

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