Drink a40 oz cupof waterPracticeself-gratitudeTakethestairsTake amoment toenjoy a cupof herbal teaWrite downthree thingsyou'regrateful forTell acolleagueyouappreciatetheir workMeditateEngage in abriefmindfulnessexerciseWatch a 5-minutemindfulnessvideoHavebreakfastTake a momentto stretch youreyes (lookaway from thescreen)Plan yourtasks for theday toreducestressDo adigitaldetox foran hourHave lunchwith acolleaguefrom anotherdepartmentDo a 5-minutestretchDo a briefvisualizationexerciseGetsomefresh airTake a15-minutebreakGo for awalk andstretchWrite in ajournal fora fewminutesSet up asmallplant onyour deskOrganizeyour deskdrawersDo a quickbreathingexercisebefore ameetingSpendtime innatureUse astress ballor fidgettoyTry agroundingtechniqueTake amoment toappreciatethe view froma windowAttend asupportgroupDo aquickdesk yogasessionSpend 5minutesreorganizingyour spacePracticedeepbreathingexercisesEat abalancedmealWrite apositiveaffirmationand keep itvisibleSay "no" tosomethingfor yourselfDeclutteryourcomputerfoldersTake a fewminutes topracticegratitudeListen to ashort,upliftingpodcastHave lunchwith acolleaguefrom yourdepartmentPracticeprogressivemusclerelaxationListen tocalmingmusic withheadphonesDo a quickdeskmassage(e.g., neck,shoulders)Have aconversationwithout usingtechnologyDrink a40 oz cupof waterPracticeself-gratitudeTakethestairsTake amoment toenjoy a cupof herbal teaWrite downthree thingsyou'regrateful forTell acolleagueyouappreciatetheir workMeditateEngage in abriefmindfulnessexerciseWatch a 5-minutemindfulnessvideoHavebreakfastTake a momentto stretch youreyes (lookaway from thescreen)Plan yourtasks for theday toreducestressDo adigitaldetox foran hourHave lunchwith acolleaguefrom anotherdepartmentDo a 5-minutestretchDo a briefvisualizationexerciseGetsomefresh airTake a15-minutebreakGo for awalk andstretchWrite in ajournal fora fewminutesSet up asmallplant onyour deskOrganizeyour deskdrawersDo a quickbreathingexercisebefore ameetingSpendtime innatureUse astress ballor fidgettoyTry agroundingtechniqueTake amoment toappreciatethe view froma windowAttend asupportgroupDo aquickdesk yogasessionSpend 5minutesreorganizingyour spacePracticedeepbreathingexercisesEat abalancedmealWrite apositiveaffirmationand keep itvisibleSay "no" tosomethingfor yourselfDeclutteryourcomputerfoldersTake a fewminutes topracticegratitudeListen to ashort,upliftingpodcastHave lunchwith acolleaguefrom yourdepartmentPracticeprogressivemusclerelaxationListen tocalmingmusic withheadphonesDo a quickdeskmassage(e.g., neck,shoulders)Have aconversationwithout usingtechnology

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