DrankwaterbeforecoffeeReadsomethingfor JOYWalkedaroundthe blockor buildingTriedsomethingcreativeTried 1-minutemeditationUnpluggedfor 10-minutesComplimenteda co-workerGotfreshairSharedappreciationvia PlanetKudosSaid "no"withoutguiltWrote agratitude post(e.g., post-it,PlanetKudos)Leftworkon time Took atech-freebreakScheduled(and followedthrough on) areal lunchbreakDid abreathingexerciseListenedto afavouritesongTook adeepbreathbreakMoved yourbodyintentionallyUsed amentalhealthresourcePackeda healthysnackSmiled atsomeonenewJournaleda thoughtAskedfor helpStretchedfor 2-minutesDrankwaterbeforecoffeeReadsomethingfor JOYWalkedaroundthe blockor buildingTriedsomethingcreativeTried 1-minutemeditationUnpluggedfor 10-minutesComplimenteda co-workerGotfreshairSharedappreciationvia PlanetKudosSaid "no"withoutguiltWrote agratitude post(e.g., post-it,PlanetKudos)Leftworkon time Took atech-freebreakScheduled(and followedthrough on) areal lunchbreakDid abreathingexerciseListenedto afavouritesongTook adeepbreathbreakMoved yourbodyintentionallyUsed amentalhealthresourcePackeda healthysnackSmiled atsomeonenewJournaleda thoughtAskedfor helpStretchedfor 2-minutes

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