Take a 15minutebreakoutdoorsUnplug for1 hour ormore fromtechnologyHave avegetablewith 3 mealsthis weekDrink 8 ormoreglasses ofwater in adayListen to awellnesspodcastTake a 20minutepowernapRead for15 minutestwice thisweekDo arandomact ofkindnessWalk5,000steps in adayDo 20minutes ofexerciseDo 10minutes ofdeepbreathingexercisesDo 10push-upsor sit-upsParticipate in1 onlineYouTubeexercisevideoTry a newhealthyrecipeExplore anew placenearby (park,city, town,café or shop)Avoidprocessedsugar forone dayWrite down3 thingsyou aregrateful forDeclutter anarea in yourhome orworkspaceTake a "noscreen"lunchbreakDance for 5minutes toyourfavouritesongSend agratitudemessage toa co-workerMeditate for10 minutesduring thedayTry a newstress-reliefactivityStretch for10 minutesduring thedayTake a 15minutebreakoutdoorsUnplug for1 hour ormore fromtechnologyHave avegetablewith 3 mealsthis weekDrink 8 ormoreglasses ofwater in adayListen to awellnesspodcastTake a 20minutepowernapRead for15 minutestwice thisweekDo arandomact ofkindnessWalk5,000steps in adayDo 20minutes ofexerciseDo 10minutes ofdeepbreathingexercisesDo 10push-upsor sit-upsParticipate in1 onlineYouTubeexercisevideoTry a newhealthyrecipeExplore anew placenearby (park,city, town,café or shop)Avoidprocessedsugar forone dayWrite down3 thingsyou aregrateful forDeclutter anarea in yourhome orworkspaceTake a "noscreen"lunchbreakDance for 5minutes toyourfavouritesongSend agratitudemessage toa co-workerMeditate for10 minutesduring thedayTry a newstress-reliefactivityStretch for10 minutesduring theday

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