Participate in1 onlineYouTubeexercisevideoDrink 8 ormoreglasses ofwater in adayDeclutter anarea in yourhome orworkspaceDo 10push-upsor sit-upsTry a newstress-reliefactivityAvoidprocessedsugar forone dayDo arandomact ofkindnessTake a "noscreen"lunchbreakSend agratitudemessage toa co-workerDance for 5minutes toyourfavouritesongExplore anew placenearby (park,city, town,café or shop)Take a 20minutepowernapTry a newhealthyrecipeWrite down3 thingsyou aregrateful forUnplug for1 hour ormore fromtechnologyHave avegetablewith 3 mealsthis weekRead for15 minutestwice thisweekMeditate for10 minutesduring thedayDo 20minutes ofexerciseStretch for10 minutesduring thedayWalk5,000steps in adayListen to awellnesspodcastDo 10minutes ofdeepbreathingexercisesTake a 15minutebreakoutdoorsParticipate in1 onlineYouTubeexercisevideoDrink 8 ormoreglasses ofwater in adayDeclutter anarea in yourhome orworkspaceDo 10push-upsor sit-upsTry a newstress-reliefactivityAvoidprocessedsugar forone dayDo arandomact ofkindnessTake a "noscreen"lunchbreakSend agratitudemessage toa co-workerDance for 5minutes toyourfavouritesongExplore anew placenearby (park,city, town,café or shop)Take a 20minutepowernapTry a newhealthyrecipeWrite down3 thingsyou aregrateful forUnplug for1 hour ormore fromtechnologyHave avegetablewith 3 mealsthis weekRead for15 minutestwice thisweekMeditate for10 minutesduring thedayDo 20minutes ofexerciseStretch for10 minutesduring thedayWalk5,000steps in adayListen to awellnesspodcastDo 10minutes ofdeepbreathingexercisesTake a 15minutebreakoutdoors

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