Ate 2-3meals inone dayChallengedmyselfExercisedor engagedin physicalactivityMaintainedgood sleepTurned offcell phonebefore9pmTriedanywaywhen doingsomethingdifficultGot atleast 8hours ofsleepAte anutritioussnackinsteadPracticedsleephygieneRehearsedin my mindwhat it lookslike to copeeffectivelyDidsomethingthat IenjoyAvoidedmoodalteringsubstancesCheckedto see ifemotionfits the factWent to dr'sappointmentTookmedicationasprescribedDrank waterinstead of asweetbeverageAte ahealthy,balancedmealBuildmastery:focused onone thingAccumulatedpositivesKept andstood onmy goalAvoidedavoiding: didnotprocrastinateAsked forhelp whenneededTreatedphysicalillnesschose todo copingskillinsteadAte 2-3meals inone dayChallengedmyselfExercisedor engagedin physicalactivityMaintainedgood sleepTurned offcell phonebefore9pmTriedanywaywhen doingsomethingdifficultGot atleast 8hours ofsleepAte anutritioussnackinsteadPracticedsleephygieneRehearsedin my mindwhat it lookslike to copeeffectivelyDidsomethingthat IenjoyAvoidedmoodalteringsubstancesCheckedto see ifemotionfits the factWent to dr'sappointmentTookmedicationasprescribedDrank waterinstead of asweetbeverageAte ahealthy,balancedmealBuildmastery:focused onone thingAccumulatedpositivesKept andstood onmy goalAvoidedavoiding: didnotprocrastinateAsked forhelp whenneededTreatedphysicalillnesschose todo copingskillinstead

DBT ABC PLEASE - 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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. Ate 2-3 meals in one day
  2. Challenged myself
  3. Exercised or engaged in physical activity
  4. Maintained good sleep
  5. Turned off cell phone before 9pm
  6. Tried anyway when doing something difficult
  7. Got at least 8 hours of sleep
  8. Ate a nutritious snack instead
  9. Practiced sleep hygiene
  10. Rehearsed in my mind what it looks like to cope effectively
  11. Did something that I enjoy
  12. Avoided mood altering substances
  13. Checked to see if emotion fits the fact
  14. Went to dr's appointment
  15. Took medication as prescribed
  16. Drank water instead of a sweet beverage
  17. Ate a healthy, balanced meal
  18. Build mastery: focused on one thing
  19. Accumulated positives
  20. Kept and stood on my goal
  21. Avoided avoiding: did not procrastinate
  22. Asked for help when needed
  23. Treated physical illness
  24. chose to do coping skill instead