Watch a 5-minutemindfulnessvideoDo a quickbreathingexercisebefore ameetingMeditatePlan yourtasks for theday toreducestressDrink a40 oz cupof waterWrite downthree thingsyou'regrateful forDo a quickdeskmassage(e.g., neck,shoulders)Try agroundingtechniqueWrite in ajournal fora fewminutesHavebreakfastGo for awalk andstretchEat abalancedmealHave lunchwith acolleaguefrom yourdepartmentPracticeself-gratitudeSay "no" tosomethingfor yourselfEngage in abriefmindfulnessexerciseTake amoment toappreciatethe view froma windowSpend 5minutesreorganizingyour spaceHave lunchwith acolleaguefrom anotherdepartmentDo a briefvisualizationexerciseUse astress ballor fidgettoyDo aquickdesk yogasessionTake a momentto stretch youreyes (lookaway from thescreen)Listen to ashort,upliftingpodcastAttend asupportgroupGetsomefresh airPracticeprogressivemusclerelaxationHave aconversationwithout usingtechnologyTake a15-minutebreakTell acolleagueyouappreciatetheir workSet up asmallplant onyour deskTake amoment toenjoy a cupof herbal teaDeclutteryourcomputerfoldersPracticedeepbreathingexercisesTake a fewminutes topracticegratitudeDo adigitaldetox foran hourDo a 5-minutestretchWrite apositiveaffirmationand keep itvisibleTakethestairsListen tocalmingmusic withheadphonesOrganizeyour deskdrawersSpendtime innatureWatch a 5-minutemindfulnessvideoDo a quickbreathingexercisebefore ameetingMeditatePlan yourtasks for theday toreducestressDrink a40 oz cupof waterWrite downthree thingsyou'regrateful forDo a quickdeskmassage(e.g., neck,shoulders)Try agroundingtechniqueWrite in ajournal fora fewminutesHavebreakfastGo for awalk andstretchEat abalancedmealHave lunchwith acolleaguefrom yourdepartmentPracticeself-gratitudeSay "no" tosomethingfor yourselfEngage in abriefmindfulnessexerciseTake amoment toappreciatethe view froma windowSpend 5minutesreorganizingyour spaceHave lunchwith acolleaguefrom anotherdepartmentDo a briefvisualizationexerciseUse astress ballor fidgettoyDo aquickdesk yogasessionTake a momentto stretch youreyes (lookaway from thescreen)Listen to ashort,upliftingpodcastAttend asupportgroupGetsomefresh airPracticeprogressivemusclerelaxationHave aconversationwithout usingtechnologyTake a15-minutebreakTell acolleagueyouappreciatetheir workSet up asmallplant onyour deskTake amoment toenjoy a cupof herbal teaDeclutteryourcomputerfoldersPracticedeepbreathingexercisesTake a fewminutes topracticegratitudeDo adigitaldetox foran hourDo a 5-minutestretchWrite apositiveaffirmationand keep itvisibleTakethestairsListen tocalmingmusic withheadphonesOrganizeyour deskdrawersSpendtime innature

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