I send a Self-Care Bingo card to all my peer support group participants at the start of our sessions.
It’s a simple tool. Non-threatening. No long explanations required. People look at it and immediately think, oh… I did some of these today.
The problem is, the one I’ve been using isn’t mine. It requires licensing, and more importantly, it wasn’t really built with men in mind.
So I made my own.
Why a Self-Care bingo card works (especially for men)
When men hear the phrase self-care, a lot of us quietly check out.
It can feel vague. Or soft in a way that doesn’t land. Or like another thing we’re supposed to be good at but aren’t.
A bingo card cuts through that.
It’s concrete.
It’s visual.
And it doesn’t ask for a life story.
You either did the thing or you didn’t. No explanations required.
Built from what actually happens in the room
The original card I used was helpful, but over time I noticed something.
Men would hesitate.
Some of the language didn’t fit how they talked about their day. Some of the actions felt unrealistic, especially on hard days. And a few of the most important wins weren’t even represented.
So this version is built from what I actually see and hear:
- Men who are proud they got out of the house
- Men who are surprised that drinking water counts
- Men who realize halfway through the card that they’ve done more than they thought
- Men who need permission to rest without guilt
This isn’t aspirational self-care.
It’s functional self-care.
How this gets used in real life
I use this card in a few different ways.
Sometimes it’s shared before a session, just to set a tone.
Sometimes it’s used after, as a way to reflect on the day.
Sometimes it’s sent with no instructions at all.
There’s no requirement to fill it in. No expectation to “complete” anything.
Often the most powerful moment is when someone says,
“I didn’t think I did much today… but I checked off five squares.”
That shift matters.
Noticing instead of fixing
This card isn’t about fixing yourself.
It’s about noticing that you’re already doing things to stay regulated, grounded, and present, even when life feels messy.
Some days the biggest win is a walk.
Some days it’s a shower.
Some days it’s taking a nap and calling it care instead of laziness.
And some days, just staying in the day counts.
Use it however you want
You can print it.
You can glance at it.
You can ignore it.
If one square stands out and feels doable, start there.
If today’s square is “take a nap,” that’s a valid choice.
Inside-out healing doesn’t start with doing more.
It starts with recognizing what’s already helping.
— Mike
Inside Out Healing for Men
Click here to Download your own Self-Care Bingo Card.
