Keptphoneoff bedAvoidedcaffeineafter 2 PMGot freshair oncetodayUsed stairsor stood uponce anhourGot sunlightwithin 30min ofwakingAtebreakfastwithin 1 hourof wakingDid a 2-minuteresetbreakRestmattersLimitedcaffeine tooneservingSat innaturallight duringthe dayDid a 5-min wind-downroutineTook a 10-minute restinstead ofa napTookvitamins/supplementsas directedDid lightmovementduringdayWent to bedwithin thesame 1-hourwindow 2nightsCheckedpostureduring thedayHad aconsistentmealscheduleWroteworriesdown beforebedtimeWoke upwithin 1hour of thesame timeAvoidedTV inbedDrankwater bymid-morningAvoidedlying inbed duringthe dayAte abalancedlunchUsedbed onlyfor sleepTook breaksinstead ofpushingthroughfatigueNoticedenergylevelmiddayTook awarmshowerbefore bedTook ashort walkbeforenoonAvoidednapslonger than30 minDid oneenergizingactivitytodayGot out ofbed within10 min ofwakingAvoidedscreens30 minbefore bedOpenedcurtainswithin 5 minof wakingGot 6+hoursof sleepDid slowbreathing3 minbefore bedDid lightstretchingin theafternoonEnded theday withlow-stimactivityDimmedlights after9 PMAvoidedenergydrinksDrankwaterbeforecaffeineUsed aconsistentalarmKeptphoneoff bedAvoidedcaffeineafter 2 PMGot freshair oncetodayUsed stairsor stood uponce anhourGot sunlightwithin 30min ofwakingAtebreakfastwithin 1 hourof wakingDid a 2-minuteresetbreakRestmattersLimitedcaffeine tooneservingSat innaturallight duringthe dayDid a 5-min wind-downroutineTook a 10-minute restinstead ofa napTookvitamins/supplementsas directedDid lightmovementduringdayWent to bedwithin thesame 1-hourwindow 2nightsCheckedpostureduring thedayHad aconsistentmealscheduleWroteworriesdown beforebedtimeWoke upwithin 1hour of thesame timeAvoidedTV inbedDrankwater bymid-morningAvoidedlying inbed duringthe dayAte abalancedlunchUsedbed onlyfor sleepTook breaksinstead ofpushingthroughfatigueNoticedenergylevelmiddayTook awarmshowerbefore bedTook ashort walkbeforenoonAvoidednapslonger than30 minDid oneenergizingactivitytodayGot out ofbed within10 min ofwakingAvoidedscreens30 minbefore bedOpenedcurtainswithin 5 minof wakingGot 6+hoursof sleepDid slowbreathing3 minbefore bedDid lightstretchingin theafternoonEnded theday withlow-stimactivityDimmedlights after9 PMAvoidedenergydrinksDrankwaterbeforecaffeineUsed aconsistentalarm

Sleep & Energy - 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. Kept phone off bed
  2. Avoided caffeine after 2 PM
  3. Got fresh air once today
  4. Used stairs or stood up once an hour
  5. Got sunlight within 30 min of waking
  6. Ate breakfast within 1 hour of waking
  7. Did a 2-minute reset break
  8. Rest matters
  9. Limited caffeine to one serving
  10. Sat in natural light during the day
  11. Did a 5-min wind-down routine
  12. Took a 10-minute rest instead of a nap
  13. Took vitamins/supplements as directed
  14. Did light movement during day
  15. Went to bed within the same 1-hour window 2 nights
  16. Checked posture during the day
  17. Had a consistent meal schedule
  18. Wrote worries down before bedtime
  19. Woke up within 1 hour of the same time
  20. Avoided TV in bed
  21. Drank water by mid-morning
  22. Avoided lying in bed during the day
  23. Ate a balanced lunch
  24. Used bed only for sleep
  25. Took breaks instead of pushing through fatigue
  26. Noticed energy level midday
  27. Took a warm shower before bed
  28. Took a short walk before noon
  29. Avoided naps longer than 30 min
  30. Did one energizing activity today
  31. Got out of bed within 10 min of waking
  32. Avoided screens 30 min before bed
  33. Opened curtains within 5 min of waking
  34. Got 6+ hours of sleep
  35. Did slow breathing 3 min before bed
  36. Did light stretching in the afternoon
  37. Ended the day with low-stim activity
  38. Dimmed lights after 9 PM
  39. Avoided energy drinks
  40. Drank water before caffeine
  41. Used a consistent alarm