Take a momentto stretch youreyes (lookaway from thescreen)- Eat abalancedmealDo adigitaldetox foran hour- Have lunchwith acolleaguefrom anotherdepartmentDo aquickdesk yogasessionSet up asmallplant onyour desk- Do a 5-minutestretch- Have aconversationwithout usingtechnologyWrite in ajournal fora fewminutesEngage in abriefmindfulnessexercise- Drink a40 oz cupof water- Go for awalk andstretchPracticedeepbreathingexercises- Getsomefresh airSpendtime innature- Say "no"tosomethingfor yourself- Take a15-minutebreak- Practiceself-gratitude- Declutteryourcomputerfolders-Meditate- TakethestairsUse astress ballor fidgettoy- Spend 5minutesreorganizingyour space- Have lunchwith acolleaguefrom yourdepartment- Attenda supportgroupDo a quickdeskmassage(e.g., neck,shoulders)Write downthree thingsyou'regrateful forTake amoment toappreciatethe view froma windowPlan yourtasks for theday toreducestressListen tocalmingmusic withheadphones- Watch a5-minutemindfulnessvideo- Try agroundingtechniqueOrganizeyour deskdrawersDo a quickbreathingexercisebefore ameeting- Tell acolleagueyouappreciatetheir workPracticeprogressivemusclerelaxationDo a briefvisualizationexerciseWrite apositiveaffirmationand keep itvisibleListen to ashort,upliftingpodcast- HavebreakfastTake a fewminutes topracticegratitudeTake amoment toenjoy a cupof herbal teaTake a momentto stretch youreyes (lookaway from thescreen)- Eat abalancedmealDo adigitaldetox foran hour- Have lunchwith acolleaguefrom anotherdepartmentDo aquickdesk yogasessionSet up asmallplant onyour desk- Do a 5-minutestretch- Have aconversationwithout usingtechnologyWrite in ajournal fora fewminutesEngage in abriefmindfulnessexercise- Drink a40 oz cupof water- Go for awalk andstretchPracticedeepbreathingexercises- Getsomefresh airSpendtime innature- Say "no"tosomethingfor yourself- Take a15-minutebreak- Practiceself-gratitude- Declutteryourcomputerfolders-Meditate- TakethestairsUse astress ballor fidgettoy- Spend 5minutesreorganizingyour space- Have lunchwith acolleaguefrom yourdepartment- Attenda supportgroupDo a quickdeskmassage(e.g., neck,shoulders)Write downthree thingsyou'regrateful forTake amoment toappreciatethe view froma windowPlan yourtasks for theday toreducestressListen tocalmingmusic withheadphones- Watch a5-minutemindfulnessvideo- Try agroundingtechniqueOrganizeyour deskdrawersDo a quickbreathingexercisebefore ameeting- Tell acolleagueyouappreciatetheir workPracticeprogressivemusclerelaxationDo a briefvisualizationexerciseWrite apositiveaffirmationand keep itvisibleListen to ashort,upliftingpodcast- HavebreakfastTake a fewminutes topracticegratitudeTake amoment toenjoy a cupof herbal tea

Self-Care 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.


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
30
31
32
33
34
35
36
37
38
39
40
41
42
  1. Take a moment to stretch your eyes (look away from the screen)
  2. - Eat a balanced meal
  3. Do a digital detox for an hour
  4. - Have lunch with a colleague from another department
  5. Do a quick desk yoga session
  6. Set up a small plant on your desk
  7. - Do a 5-minute stretch
  8. - Have a conversation without using technology
  9. Write in a journal for a few minutes
  10. Engage in a brief mindfulness exercise
  11. - Drink a 40 oz cup of water
  12. - Go for a walk and stretch
  13. Practice deep breathing exercises
  14. - Get some fresh air
  15. Spend time in nature
  16. - Say "no" to something for yourself
  17. - Take a 15-minute break
  18. - Practice self-gratitude
  19. - Declutter your computer folders
  20. - Meditate
  21. - Take the stairs
  22. Use a stress ball or fidget toy
  23. - Spend 5 minutes reorganizing your space
  24. - Have lunch with a colleague from your department
  25. - Attend a support group
  26. Do a quick desk massage (e.g., neck, shoulders)
  27. Write down three things you're grateful for
  28. Take a moment to appreciate the view from a window
  29. Plan your tasks for the day to reduce stress
  30. Listen to calming music with headphones
  31. - Watch a 5-minute mindfulness video
  32. - Try a grounding technique
  33. Organize your desk drawers
  34. Do a quick breathing exercise before a meeting
  35. - Tell a colleague you appreciate their work
  36. Practice progressive muscle relaxation
  37. Do a brief visualization exercise
  38. Write a positive affirmation and keep it visible
  39. Listen to a short, uplifting podcast
  40. - Have breakfast
  41. Take a few minutes to practice gratitude
  42. Take a moment to enjoy a cup of herbal tea