Dance for 5minutes toyourfavouritesongExplore anew placenearby (park,city, town,café or shop)Listen to awellnesspodcastMeditate for10 minutesduring thedayParticipate in1 onlineYouTubeexercisevideoDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyStretch for10 minutesduring thedayDo 10minutes ofdeepbreathingexercisesRead for15 minutestwice thisweekDo 20minutes ofexerciseTake a 15minutebreakoutdoorsTake a 20minutepowernapAvoidprocessedsugar forone dayTake a "noscreen"lunchbreakWrite down3 thingsyou aregrateful forTry a newhealthyrecipeDo 10push-upsor sit-upsSend agratitudemessage toa co-workerWalk5,000steps in adayHave avegetablewith 3 mealsthis weekDo arandomact ofkindnessDrink 8 ormoreglasses ofwater in adayTry a newstress-reliefactivityDance for 5minutes toyourfavouritesongExplore anew placenearby (park,city, town,café or shop)Listen to awellnesspodcastMeditate for10 minutesduring thedayParticipate in1 onlineYouTubeexercisevideoDeclutter anarea in yourhome orworkspaceUnplug for1 hour ormore fromtechnologyStretch for10 minutesduring thedayDo 10minutes ofdeepbreathingexercisesRead for15 minutestwice thisweekDo 20minutes ofexerciseTake a 15minutebreakoutdoorsTake a 20minutepowernapAvoidprocessedsugar forone dayTake a "noscreen"lunchbreakWrite down3 thingsyou aregrateful forTry a newhealthyrecipeDo 10push-upsor sit-upsSend agratitudemessage toa co-workerWalk5,000steps in adayHave avegetablewith 3 mealsthis weekDo arandomact ofkindnessDrink 8 ormoreglasses ofwater in adayTry a newstress-reliefactivity

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