Stretch for10 minutesduring thedayDo 10minutes ofdeepbreathingexercisesDo 10push-upsor sit-upsDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyDrink 8 ormoreglasses ofwater in adayWrite down3 thingsyou aregrateful forTake a 15minutebreakoutdoorsParticipate in1 onlineYouTubeexercisevideoSend agratitudemessage toa co-workerRead for15 minutestwice thisweekTake a "noscreen"lunchbreakTry a newhealthyrecipeListen to awellnesspodcastExplore anew placenearby (park,city, town,café or shop)Do 20minutes ofexerciseDance for 5minutes toyourfavouritesongMeditate for10 minutesduring thedayAvoidprocessedsugar forone dayWalk5,000steps in adayDo arandomact ofkindnessTake a 20minutepowernapTry a newstress-reliefactivityHave avegetablewith 3 mealsthis weekStretch for10 minutesduring thedayDo 10minutes ofdeepbreathingexercisesDo 10push-upsor sit-upsDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyDrink 8 ormoreglasses ofwater in adayWrite down3 thingsyou aregrateful forTake a 15minutebreakoutdoorsParticipate in1 onlineYouTubeexercisevideoSend agratitudemessage toa co-workerRead for15 minutestwice thisweekTake a "noscreen"lunchbreakTry a newhealthyrecipeListen to awellnesspodcastExplore anew placenearby (park,city, town,café or shop)Do 20minutes ofexerciseDance for 5minutes toyourfavouritesongMeditate for10 minutesduring thedayAvoidprocessedsugar forone dayWalk5,000steps in adayDo arandomact ofkindnessTake a 20minutepowernapTry a newstress-reliefactivityHave avegetablewith 3 mealsthis week

You Matter - Wellness Challenge - 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. Stretch for 10 minutes during the day
  2. Do 10 minutes of deep breathing exercises
  3. Do 10 push-ups or sit-ups
  4. Declutter an area in your home or workspace
  5. Unplug for 1 hour or more from technology
  6. Drink 8 or more glasses of water in a day
  7. Write down 3 things you are grateful for
  8. Take a 15 minute break outdoors
  9. Participate in 1 online YouTube exercise video
  10. Send a gratitude message to a co-worker
  11. Read for 15 minutes twice this week
  12. Take a "no screen" lunch break
  13. Try a new healthy recipe
  14. Listen to a wellness podcast
  15. Explore a new place nearby (park, city, town, café or shop)
  16. Do 20 minutes of exercise
  17. Dance for 5 minutes to your favourite song
  18. Meditate for 10 minutes during the day
  19. Avoid processed sugar for one day
  20. Walk 5,000 steps in a day
  21. Do a random act of kindness
  22. Take a 20 minute power nap
  23. Try a new stress-relief activity
  24. Have a vegetable with 3 meals this week