(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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Take a moment to stretch your eyes (look away from the screen)
Write in a journal for a few minutes
Do a brief visualization exercise
Engage in a brief mindfulness exercise
Write a positive affirmation and keep it visible
Do a digital detox for an hour
- Take the stairs
- Declutter your computer folders
- Have a conversation without using technology
Listen to calming music with headphones
- Meditate
- Do a 5-minute stretch
- Attend a support group
Listen to a short, uplifting podcast
Take a moment to appreciate the view from a window
- Have lunch with a colleague from your department
- Spend 5 minutes reorganizing your space
Take a few minutes to practice gratitude
- Tell a colleague you appreciate their work
Do a quick desk massage (e.g., neck, shoulders)
Practice progressive muscle relaxation
- Have breakfast
- Say "no" to something for yourself
- Go for a walk and stretch
- Watch a 5-minute mindfulness video
Use a stress ball or fidget toy
- Get some fresh air
Plan your tasks for the day to reduce stress
Spend time in nature
Do a quick breathing exercise before a meeting
- Try a grounding technique
Do a quick desk yoga session
Organize your desk drawers
Write down three things you're grateful for
- Practice self-gratitude
Take a moment to enjoy a cup of herbal tea
- Have lunch with a colleague from another department
