Doodle for afew minutes(while watchingtv, etc. or justfor fun)Get 8hoursof sleepStandevery hourwhile atyour deskReadfor 30minutesLie downoutside andlook up at theclouds/treeleaves/starsGoapplepickingClose youreyes and payattention toyour breathfor 1 minuteCook anewrecipeCookdinnerat homeRakeleavesDo a favorfor someonewithoutthem askingDo the attachedcrossword/wordgame – we wouldinclude 1 as anattachment tosubmitBingoChallengeIdeas:Calling afriend/familymemberWork inthegarden/doyard workStretchbeforebed/in themorningGo for awalk withoutmusic/yourphoneStretchfor 1minuteCleanthehouseVisit a co-worker inperson insteadof emailing orcalling themSweep - aporch, asidewalk,inside thehouse, etc.Pause andbreathe for oneminute (PracticeMindfulness withBelly Breathing)Whistle a tuneand havesomeone tryto guess whatit isPat yourhead and rubyour belly forat least 20secondsWalkaround abit (5minutes?)Hanglaundryout to dryDance anyway youwant for theduration of 1songVisit alocalfarmer’smarketVisit toa newplaceWalk atleast 4 outof 7 daysBorrowand/or leavea book at aLittle FreeLibraryNo“added”sugar for7 daysCarve apumpkinGo iceskatingTry a newtype ofexerciseStretchingShovelsnowGoswimmingClean yourcar (insidecar or outsidethe car,manually)Meditatefor 10minutesLearnsomethingnewBring someonea to-go cup oftheir favoritecoffee/tea/hotcocoaSchedule a“walking meeting”with a coworkerinstead of atraditionalmeetingDon’t useyourphone/screenduring mealtimeLook outsideand let youreyes rest for1 minuteGo ona hikeGet upfrom yourdesk to…Refill yourwaterbottleMow thelawn witha pushmower7,500steps inone dayDrink oneextraglass ofwaterSpend 30minutesoutsideGofishingPhonedetoxdayYogaPretendyou’re anopera singerand reallybelt it outDoodle for afew minutes(while watchingtv, etc. or justfor fun)Get 8hoursof sleepStandevery hourwhile atyour deskReadfor 30minutesLie downoutside andlook up at theclouds/treeleaves/starsGoapplepickingClose youreyes and payattention toyour breathfor 1 minuteCook anewrecipeCookdinnerat homeRakeleavesDo a favorfor someonewithoutthem askingDo the attachedcrossword/wordgame – we wouldinclude 1 as anattachment tosubmitBingoChallengeIdeas:Calling afriend/familymemberWork inthegarden/doyard workStretchbeforebed/in themorningGo for awalk withoutmusic/yourphoneStretchfor 1minuteCleanthehouseVisit a co-worker inperson insteadof emailing orcalling themSweep - aporch, asidewalk,inside thehouse, etc.Pause andbreathe for oneminute (PracticeMindfulness withBelly Breathing)Whistle a tuneand havesomeone tryto guess whatit isPat yourhead and rubyour belly forat least 20secondsWalkaround abit (5minutes?)Hanglaundryout to dryDance anyway youwant for theduration of 1songVisit alocalfarmer’smarketVisit toa newplaceWalk atleast 4 outof 7 daysBorrowand/or leavea book at aLittle FreeLibraryNo“added”sugar for7 daysCarve apumpkinGo iceskatingTry a newtype ofexerciseStretchingShovelsnowGoswimmingClean yourcar (insidecar or outsidethe car,manually)Meditatefor 10minutesLearnsomethingnewBring someonea to-go cup oftheir favoritecoffee/tea/hotcocoaSchedule a“walking meeting”with a coworkerinstead of atraditionalmeetingDon’t useyourphone/screenduring mealtimeLook outsideand let youreyes rest for1 minuteGo ona hikeGet upfrom yourdesk to…Refill yourwaterbottleMow thelawn witha pushmower7,500steps inone dayDrink oneextraglass ofwaterSpend 30minutesoutsideGofishingPhonedetoxdayYogaPretendyou’re anopera singerand reallybelt it out

Wellness 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. Doodle for a few minutes (while watching tv, etc. or just for fun)
  2. Get 8 hours of sleep
  3. Stand every hour while at your desk
  4. Read for 30 minutes
  5. Lie down outside and look up at the clouds/tree leaves/stars
  6. Go apple picking
  7. Close your eyes and pay attention to your breath for 1 minute
  8. Cook a new recipe
  9. Cook dinner at home
  10. Rake leaves
  11. Do a favor for someone without them asking
  12. Do the attached crossword/word game – we would include 1 as an attachment to submit
  13. Bingo Challenge Ideas:
  14. Calling a friend/family member
  15. Work in the garden/do yard work
  16. Stretch before bed/in the morning
  17. Go for a walk without music/your phone
  18. Stretch for 1 minute
  19. Clean the house
  20. Visit a co-worker in person instead of emailing or calling them
  21. Sweep - a porch, a sidewalk, inside the house, etc.
  22. Pause and breathe for one minute (Practice Mindfulness with Belly Breathing)
  23. Whistle a tune and have someone try to guess what it is
  24. Pat your head and rub your belly for at least 20 seconds
  25. Walk around a bit (5 minutes?)
  26. Hang laundry out to dry
  27. Dance any way you want for the duration of 1 song
  28. Visit a local farmer’s market
  29. Visit to a new place
  30. Walk at least 4 out of 7 days
  31. Borrow and/or leave a book at a Little Free Library
  32. No “added” sugar for 7 days
  33. Carve a pumpkin
  34. Go ice skating
  35. Try a new type of exercise
  36. Stretching
  37. Shovel snow
  38. Go swimming
  39. Clean your car (inside car or outside the car, manually)
  40. Meditate for 10 minutes
  41. Learn something new
  42. Bring someone a to-go cup of their favorite coffee/tea/hot cocoa
  43. Schedule a “walking meeting” with a coworker instead of a traditional meeting
  44. Don’t use your phone/screen during meal time
  45. Look outside and let your eyes rest for 1 minute
  46. Go on a hike
  47. Get up from your desk to…
  48. Refill your water bottle
  49. Mow the lawn with a push mower
  50. 7,500 steps in one day
  51. Drink one extra glass of water
  52. Spend 30 minutes outside
  53. Go fishing
  54. Phone detox day
  55. Yoga
  56. Pretend you’re an opera singer and really belt it out