- Go for awalk andstretchPracticeprogressivemusclerelaxation- HavebreakfastDo a quickbreathingexercisebefore ameeting- Watch a5-minutemindfulnessvideoTake amoment toenjoy a cupof herbal teaWrite apositiveaffirmationand keep itvisiblePlan yourtasks for theday toreducestressPracticedeepbreathingexercises- Tell acolleagueyouappreciatetheir work- DeclutteryourcomputerfoldersDo a quickdeskmassage(e.g., neck,shoulders)- Drink a40 oz cupof water- TakethestairsTake a momentto stretch youreyes (lookaway from thescreen)Do a briefvisualizationexercise- Attenda supportgroupOrganizeyour deskdrawersTake amoment toappreciatethe view froma window- Try agroundingtechnique- Practiceself-gratitude- Say "no"tosomethingfor yourselfSpendtime innatureEngage in abriefmindfulnessexercise-Meditate- Have aconversationwithout usingtechnology- Have lunchwith acolleaguefrom anotherdepartment- Take a15-minutebreakWrite in ajournal fora fewminutes- Have lunchwith acolleaguefrom yourdepartment- Spend 5minutesreorganizingyour spaceWrite downthree thingsyou'regrateful forTake a fewminutes topracticegratitudeDo adigitaldetox foran hour- Eat abalancedmealListen tocalmingmusic withheadphonesSet up asmallplant onyour deskUse astress ballor fidgettoy- Do a 5-minutestretch- Getsomefresh airDo aquickdesk yogasessionListen to ashort,upliftingpodcast- Go for awalk andstretchPracticeprogressivemusclerelaxation- HavebreakfastDo a quickbreathingexercisebefore ameeting- Watch a5-minutemindfulnessvideoTake amoment toenjoy a cupof herbal teaWrite apositiveaffirmationand keep itvisiblePlan yourtasks for theday toreducestressPracticedeepbreathingexercises- Tell acolleagueyouappreciatetheir work- DeclutteryourcomputerfoldersDo a quickdeskmassage(e.g., neck,shoulders)- Drink a40 oz cupof water- TakethestairsTake a momentto stretch youreyes (lookaway from thescreen)Do a briefvisualizationexercise- Attenda supportgroupOrganizeyour deskdrawersTake amoment toappreciatethe view froma window- Try agroundingtechnique- Practiceself-gratitude- Say "no"tosomethingfor yourselfSpendtime innatureEngage in abriefmindfulnessexercise-Meditate- Have aconversationwithout usingtechnology- Have lunchwith acolleaguefrom anotherdepartment- Take a15-minutebreakWrite in ajournal fora fewminutes- Have lunchwith acolleaguefrom yourdepartment- Spend 5minutesreorganizingyour spaceWrite downthree thingsyou'regrateful forTake a fewminutes topracticegratitudeDo adigitaldetox foran hour- Eat abalancedmealListen tocalmingmusic withheadphonesSet up asmallplant onyour deskUse astress ballor fidgettoy- Do a 5-minutestretch- Getsomefresh airDo aquickdesk yogasessionListen to ashort,upliftingpodcast

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.


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