Write aletter toyour futureself.Take thestairsinstead ofthe elevator.Stretchfor 10minutes.Go to bed30minutesearlier.Takeyourselfon a "self-date."Practicedeepbreathingexercises for3 minutes.Eat 2servings ofvegetablesin a day.Try a newworkoutor fitnessclass.Declutteryour inbox ordeleteunusedapps.Read for15minutes.Go 24 hourswithoutsocialmedia.Turn offphonenotificationsfor an hour.Dosomethingthat makesyou laugh.Try a newhealthyrecipe.Listen to anewpodcastor album.Spend 15minutes ona creativeproject.Join a groupor club thatinterestsyou.Drink 8glasses ofwatertoday.Organizeyour phoneapps ordesktop.Plan agatheringor virtualmeetup.Volunteeror helpsomeonein need.Write a thank-you note tosomeone whoinspires you.Spend 15minutesoutside.Write down3 thingsyou'regrateful for.Avoidprocessedfoods forthe day.Try a newhobby orcraft.Mindfully eata meal (nodistractions).Spend a daywithoutwatching TVor YouTube.Watch thesunrise orsunset.Light acandleand relax.Try ameatlessmeal.Completea puzzleor brain-teaser.Swap asugary drinkfor water ortea.Have ahigh-proteinsnack.Meditatefor 5–10minutes.Journalabout yourday oremotions.Have ameaningfulconversationwith a friend.Prep yourmeals forthe week.Treatyourself toyour favoritesnack ordrink.Call or texta lovedone tocheck in.Complimentsomeone orsend a kindmessage.Spendtime witha pet or innature.Watch acomfortingor inspiringmovie.Do 10push-ups,squats, orlunges.Spendtime withfamily.Sharesomethingpositive onsocial media.Take a20-minutewalk.Take abubble bathor longshower.Spend 5minutesreflecting onyourfeelings.Take abreak fromsocial mediafor the day.Practicesaying "no"to somethingthat doesn'tserve you.Write aletter toyour futureself.Take thestairsinstead ofthe elevator.Stretchfor 10minutes.Go to bed30minutesearlier.Takeyourselfon a "self-date."Practicedeepbreathingexercises for3 minutes.Eat 2servings ofvegetablesin a day.Try a newworkoutor fitnessclass.Declutteryour inbox ordeleteunusedapps.Read for15minutes.Go 24 hourswithoutsocialmedia.Turn offphonenotificationsfor an hour.Dosomethingthat makesyou laugh.Try a newhealthyrecipe.Listen to anewpodcastor album.Spend 15minutes ona creativeproject.Join a groupor club thatinterestsyou.Drink 8glasses ofwatertoday.Organizeyour phoneapps ordesktop.Plan agatheringor virtualmeetup.Volunteeror helpsomeonein need.Write a thank-you note tosomeone whoinspires you.Spend 15minutesoutside.Write down3 thingsyou'regrateful for.Avoidprocessedfoods forthe day.Try a newhobby orcraft.Mindfully eata meal (nodistractions).Spend a daywithoutwatching TVor YouTube.Watch thesunrise orsunset.Light acandleand relax.Try ameatlessmeal.Completea puzzleor brain-teaser.Swap asugary drinkfor water ortea.Have ahigh-proteinsnack.Meditatefor 5–10minutes.Journalabout yourday oremotions.Have ameaningfulconversationwith a friend.Prep yourmeals forthe week.Treatyourself toyour favoritesnack ordrink.Call or texta lovedone tocheck in.Complimentsomeone orsend a kindmessage.Spendtime witha pet or innature.Watch acomfortingor inspiringmovie.Do 10push-ups,squats, orlunges.Spendtime withfamily.Sharesomethingpositive onsocial media.Take a20-minutewalk.Take abubble bathor longshower.Spend 5minutesreflecting onyourfeelings.Take abreak fromsocial mediafor the day.Practicesaying "no"to somethingthat doesn'tserve you.

January Wellness Bingo - 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. Write a letter to your future self.
  2. Take the stairs instead of the elevator.
  3. Stretch for 10 minutes.
  4. Go to bed 30 minutes earlier.
  5. Take yourself on a "self-date."
  6. Practice deep breathing exercises for 3 minutes.
  7. Eat 2 servings of vegetables in a day.
  8. Try a new workout or fitness class.
  9. Declutter your inbox or delete unused apps.
  10. Read for 15 minutes.
  11. Go 24 hours without social media.
  12. Turn off phone notifications for an hour.
  13. Do something that makes you laugh.
  14. Try a new healthy recipe.
  15. Listen to a new podcast or album.
  16. Spend 15 minutes on a creative project.
  17. Join a group or club that interests you.
  18. Drink 8 glasses of water today.
  19. Organize your phone apps or desktop.
  20. Plan a gathering or virtual meetup.
  21. Volunteer or help someone in need.
  22. Write a thank-you note to someone who inspires you.
  23. Spend 15 minutes outside.
  24. Write down 3 things you're grateful for.
  25. Avoid processed foods for the day.
  26. Try a new hobby or craft.
  27. Mindfully eat a meal (no distractions).
  28. Spend a day without watching TV or YouTube.
  29. Watch the sunrise or sunset.
  30. Light a candle and relax.
  31. Try a meatless meal.
  32. Complete a puzzle or brain-teaser.
  33. Swap a sugary drink for water or tea.
  34. Have a high-protein snack.
  35. Meditate for 5–10 minutes.
  36. Journal about your day or emotions.
  37. Have a meaningful conversation with a friend.
  38. Prep your meals for the week.
  39. Treat yourself to your favorite snack or drink.
  40. Call or text a loved one to check in.
  41. Compliment someone or send a kind message.
  42. Spend time with a pet or in nature.
  43. Watch a comforting or inspiring movie.
  44. Do 10 push-ups, squats, or lunges.
  45. Spend time with family.
  46. Share something positive on social media.
  47. Take a 20-minute walk.
  48. Take a bubble bath or long shower.
  49. Spend 5 minutes reflecting on your feelings.
  50. Take a break from social media for the day.
  51. Practice saying "no" to something that doesn't serve you.