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Looking after your mental health at work rarely comes down to one big gesture. More often it’s the small stuff: stepping away from the screen for five minutes, logging off on time, or checking in on a colleague just because.So for World Mental Health Day on 10 October, we’ve made a mental health bingo card. It’s 16 small, doable actions for your working day, grouped into four themes: disconnect and movement, boundaries and environment, connection and community, and focus and self-care. None of them takes more than a few minutes, and most fit easily between meetings.As a community agency, we spend our days helping people feel connected and looked after online. We think that same care belongs in our own working lives too, especially for anyone working remotely or spending most of the day on screens.
Try it this week, share it with your team, and see how many squares you can fill before Friday.
Small acts of care for your working day. Tap a square when you have done it. Complete a row, a column or a diagonal to get bingo.
Bingo! You completed a line. Keep going for a full house.Full house! You completed all 16. Look after yourself like this every day.
How to play
Hover over or tap a square to see what to do. Tap it again to untick.
C1 · Disconnect & movement
The Micro-Break
Set a timer and step away from all screens for 5 minutes.
A1 · Disconnect & movement
Outside Air
Step outside or stand by an open window for 10 deep breaths.
L1 · Disconnect & movement
Desk Reset
Stretch your neck, shoulders, and wrists before starting a new task.
M1 · Disconnect & movement
Change the Scenery
Move to a different spot (a dining table, couch, or balcony) for one work task or call.
C2 · Boundaries & environment
Hard Log-Off
Close your laptop at your scheduled finish time without checking "just one more email."
A2 · Boundaries & environment
No-Screen Lunch
Eat your lunch completely away from your phone, laptop, or TV.
L2 · Boundaries & environment
Hydration Benchmark
Finish a full glass or bottle of water before your mid-day break.
M2 · Boundaries & environment
Tidy Zone
Spend 3 minutes clearing clutter off your immediate workstation surface.
C3 · Connection & community
No-Agenda Check-In
Send a quick message to a colleague asking how their week is going (no work talk attached).
A3 · Connection & community
Camera Choice
Intentionally turn your camera off during a non-essential meeting to reduce fatigue.
L3 · Connection & community
Express Gratitude
Send a quick thank-you note or shout-out to someone on your team.
M3 · Connection & community
Voice Over Text
Replace a lengthy back-and-forth email or Slack thread with a quick 5-minute call or voice memo.
C4 · Focus & self-care
Batch Notifications
Turn on "Do Not Disturb" or snooze Slack/Teams notifications for 60 uninterrupted minutes.
A4 · Focus & self-care
Wins List
Jot down 3 tiny things you accomplished today before shutting down.
L4 · Focus & self-care
Sensory Comfort
Play background music or white noise, or light a candle, to set a calm atmosphere.
M4 · Focus & self-care
Say No / Delegate
Politely decline, postpone, or reassign a non-urgent request to protect your focus.
