Practiceprogressivemusclerelaxation- Say "no"tosomethingfor yourselfListen to ashort,upliftingpodcast- Do a 5-minutestretch- Attenda supportgroupTake amoment toenjoy a cupof herbal teaOrganizeyour deskdrawersPracticedeepbreathingexercises- Spend 5minutesreorganizingyour space- Have lunchwith acolleaguefrom yourdepartmentTake amoment toappreciatethe view froma windowSpendtime innature- Declutteryourcomputerfolders- Watch a5-minutemindfulnessvideoDo aquickdesk yogasession- HavebreakfastDo adigitaldetox foran hour- Getsomefresh air- Practiceself-gratitude- Try agroundingtechnique- Have lunchwith acolleaguefrom anotherdepartment- Drink a40 oz cupof waterEngage in abriefmindfulnessexerciseTake a momentto stretch youreyes (lookaway from thescreen)- Eat abalancedmealSet up asmallplant onyour deskDo a quickdeskmassage(e.g., neck,shoulders)- TakethestairsUse astress ballor fidgettoy-Meditate- Take a15-minutebreakDo a briefvisualizationexercise- Tell acolleagueyouappreciatetheir workWrite downthree thingsyou'regrateful forWrite in ajournal fora fewminutesDo a quickbreathingexercisebefore ameetingPlan yourtasks for theday toreducestress- Go for awalk andstretchTake a fewminutes topracticegratitude- Have aconversationwithout usingtechnologyListen tocalmingmusic withheadphonesWrite apositiveaffirmationand keep itvisiblePracticeprogressivemusclerelaxation- Say "no"tosomethingfor yourselfListen to ashort,upliftingpodcast- Do a 5-minutestretch- Attenda supportgroupTake amoment toenjoy a cupof herbal teaOrganizeyour deskdrawersPracticedeepbreathingexercises- Spend 5minutesreorganizingyour space- Have lunchwith acolleaguefrom yourdepartmentTake amoment toappreciatethe view froma windowSpendtime innature- Declutteryourcomputerfolders- Watch a5-minutemindfulnessvideoDo aquickdesk yogasession- HavebreakfastDo adigitaldetox foran hour- Getsomefresh air- Practiceself-gratitude- Try agroundingtechnique- Have lunchwith acolleaguefrom anotherdepartment- Drink a40 oz cupof waterEngage in abriefmindfulnessexerciseTake a momentto stretch youreyes (lookaway from thescreen)- Eat abalancedmealSet up asmallplant onyour deskDo a quickdeskmassage(e.g., neck,shoulders)- TakethestairsUse astress ballor fidgettoy-Meditate- Take a15-minutebreakDo a briefvisualizationexercise- Tell acolleagueyouappreciatetheir workWrite downthree thingsyou'regrateful forWrite in ajournal fora fewminutesDo a quickbreathingexercisebefore ameetingPlan yourtasks for theday toreducestress- Go for awalk andstretchTake a fewminutes topracticegratitude- Have aconversationwithout usingtechnologyListen tocalmingmusic withheadphonesWrite apositiveaffirmationand keep itvisible

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