Complimenteda co-workerScheduled(and followedthrough on) areal lunchbreakSmiled atsomeonenewGotfreshairLeftworkon time Sharedappreciationvia PlanetKudosDrankwaterbeforecoffeeTriedsomethingcreativeWrote agratitude post(e.g., post-it,PlanetKudos)Stretchedfor 2-minutesPackeda healthysnackWalkedaroundthe blockor buildingMoved yourbodyintentionallyReadsomethingfor JOYTook atech-freebreakSaid "no"withoutguiltJournaleda thoughtUnpluggedfor 10-minutesUsed amentalhealthresourceTried 1-minutemeditationAskedfor helpTook adeepbreathbreakDid abreathingexerciseListenedto afavouritesongComplimenteda co-workerScheduled(and followedthrough on) areal lunchbreakSmiled atsomeonenewGotfreshairLeftworkon time Sharedappreciationvia PlanetKudosDrankwaterbeforecoffeeTriedsomethingcreativeWrote agratitude post(e.g., post-it,PlanetKudos)Stretchedfor 2-minutesPackeda healthysnackWalkedaroundthe blockor buildingMoved yourbodyintentionallyReadsomethingfor JOYTook atech-freebreakSaid "no"withoutguiltJournaleda thoughtUnpluggedfor 10-minutesUsed amentalhealthresourceTried 1-minutemeditationAskedfor helpTook adeepbreathbreakDid abreathingexerciseListenedto afavouritesong

Self-Care Bingo – July Blackout 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. Complimented a co-worker
  2. Scheduled (and followed through on) a real lunch break
  3. Smiled at someone new
  4. Got fresh air
  5. Left work on time
  6. Shared appreciation via Planet Kudos
  7. Drank water before coffee
  8. Tried something creative
  9. Wrote a gratitude post (e.g., post-it, Planet Kudos)
  10. Stretched for 2-minutes
  11. Packed a healthy snack
  12. Walked around the block or building
  13. Moved your body intentionally
  14. Read something for JOY
  15. Took a tech-free break
  16. Said "no" without guilt
  17. Journaled a thought
  18. Unplugged for 10-minutes
  19. Used a mental health resource
  20. Tried 1-minute meditation
  21. Asked for help
  22. Took a deep breath break
  23. Did a breathing exercise
  24. Listened to a favourite song