Do 20minutes ofexerciseUnplug for1 hour ormore fromtechnologyMeditate for10 minutesduring thedayWrite down3 thingsyou aregrateful forTake a "noscreen"lunchbreakWalk5,000steps in adayParticipate in1 onlineYouTubeexercisevideoTry a newstress-reliefactivityDo 10minutes ofdeepbreathingexercisesDeclutter anarea in yourhome orworkspaceExplore anew placenearby (park,city, town,café or shop)Have avegetablewith 3 mealsthis weekTry a newhealthyrecipeAvoidprocessedsugar forone dayListen to awellnesspodcastStretch for10 minutesduring thedayTake a 20minutepowernapDance for 5minutes toyourfavouritesongRead for15 minutestwice thisweekDo arandomact ofkindnessDo 10push-upsor sit-upsSend agratitudemessage toa co-workerTake a 15minutebreakoutdoorsDrink 8 ormoreglasses ofwater in adayDo 20minutes ofexerciseUnplug for1 hour ormore fromtechnologyMeditate for10 minutesduring thedayWrite down3 thingsyou aregrateful forTake a "noscreen"lunchbreakWalk5,000steps in adayParticipate in1 onlineYouTubeexercisevideoTry a newstress-reliefactivityDo 10minutes ofdeepbreathingexercisesDeclutter anarea in yourhome orworkspaceExplore anew placenearby (park,city, town,café or shop)Have avegetablewith 3 mealsthis weekTry a newhealthyrecipeAvoidprocessedsugar forone dayListen to awellnesspodcastStretch for10 minutesduring thedayTake a 20minutepowernapDance for 5minutes toyourfavouritesongRead for15 minutestwice thisweekDo arandomact ofkindnessDo 10push-upsor sit-upsSend agratitudemessage toa co-workerTake a 15minutebreakoutdoorsDrink 8 ormoreglasses ofwater in aday

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