Tookmeds/supplementson timePreppedtomorrow’soutfit, bag,or planWent tothe gymfor anhourReached outto a friend ortextedsomeone IloveDid thedishesGot homebefore or at5 becausefinishedearlySpoke kindlyto myselfduring atoughmomentWoregloves/bonnetas barrierListened tomusic or apodcast IenjoyedGavemyself agenuinecomplimentTook aproper break(no screens,full rest)Did calmingbreathing ormindfulnessDrankplentyof waterFree!Journaledor voice-notedfeelingsReadfor funMet allfoodgroupstodayGot 7+hoursof sleepNo scalppicking /hair pullingtodayFreespaceSteppedoutside forat least anhourMadecoffeeat homeSpent $0for 2 daysin a rowUsedfidgetinstead ofpickingFollowedscalp careroutineTookmeds/supplementson timePreppedtomorrow’soutfit, bag,or planWent tothe gymfor anhourReached outto a friend ortextedsomeone IloveDid thedishesGot homebefore or at5 becausefinishedearlySpoke kindlyto myselfduring atoughmomentWoregloves/bonnetas barrierListened tomusic or apodcast IenjoyedGavemyself agenuinecomplimentTook aproper break(no screens,full rest)Did calmingbreathing ormindfulnessDrankplentyof waterFree!Journaledor voice-notedfeelingsReadfor funMet allfoodgroupstodayGot 7+hoursof sleepNo scalppicking /hair pullingtodayFreespaceSteppedoutside forat least anhourMadecoffeeat homeSpent $0for 2 daysin a rowUsedfidgetinstead ofpickingFollowedscalp careroutine

Self-Care Bingo - 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. Took meds/supplements on time
  2. Prepped tomorrow’s outfit, bag, or plan
  3. Went to the gym for an hour
  4. Reached out to a friend or texted someone I love
  5. Did the dishes
  6. Got home before or at 5 because finished early
  7. Spoke kindly to myself during a tough moment
  8. Wore gloves/bonnet as barrier
  9. Listened to music or a podcast I enjoyed
  10. Gave myself a genuine compliment
  11. Took a proper break (no screens, full rest)
  12. Did calming breathing or mindfulness
  13. Drank plenty of water
  14. Free!
  15. Journaled or voice-noted feelings
  16. Read for fun
  17. Met all food groups today
  18. Got 7+ hours of sleep
  19. No scalp picking / hair pulling today
  20. Free space
  21. Stepped outside for at least an hour
  22. Made coffee at home
  23. Spent $0 for 2 days in a row
  24. Used fidget instead of picking
  25. Followed scalp care routine